Plyometrics 101 Kick Your Workout Into Overdrive

December 5 2013

Plyometrics 101: Kick Your Workout Into Overdrive

Also referred to simply as “jump training,” plyometrics is an intense form of exercise that’s focused around maximum physical exertion in the shortest time possible. As you expect, combining these two elements into a workout translates into a truly intense experience. While there are a countless number of different styles and types of plyometrics, most of them incorporate jumping into the routine. If you’re looking to kick your workout regime into overdrive, keep reading to learn more about plyometrics and how it can help you achieve your goals.

Benefits of Plyometrics:

There are a few key benefits of performing plyometrics, one of which is the increased weight it forces on your body. Assuming you perform a traditional form of plyometrics, your body weight will contribute to your muscle gains. This alone will encourage better gains in less time, which is the sole purpose of plyometrics.

Another benefit of plyometrics is the simplistic approach it takes towards exercise. You don’t need an expensive gym membership or access to a weight room to perform them. All it takes is your body, a stool, and the determination to push your body to its physical limits.

Here’s a brief overview of the reasons why you should incorporate plyometrics into your workout routine:

• Improved muscle gains
• Doesn’t require any special gym equipment or weights
• Requires a minimal amount of time
• Improves joint health
• Better jump performance (especially beneficial for athletes)
• Improved cardiovascular health

Jump Squat

One of the easiest plyometric workouts is the jump squat. Just as the name suggests, it’s performed by lowering the body into a squat position (arms vertical to your side and thighs parallel to the ground) and jumping up into the air with your hands reaching for the sky. In traditional squats, you simply raise your body back into a standing position; however, jump squats force you to jump into the air. This translates into more force on your muscles.

Plyometric Push-Up

The plyometric push-up is another powerful muscle-building exercise that shouldn’t be overlooked. It’s performed much like a standard push-up; the only difference is that you’ll thrust your body up into the air with enough force to clap your hands together before landing. Get down on the ground in a standard push-up position and lower your body until you’re just a couple inches from the ground. Rather than slowly raising your body back up, push with enough force that you gain some air. If possible, clap your hands together before falling back into the default push-up position.