Are you looking for a new challenge for your training? Maybe you've heard of plyometric training.
Plyometric exercises are a great way to improve your fitness, add more power to your movements and have a lot of fun at the same time.
Whether you want to increase your jumping power, sprint faster or simply add a bit of variety to your daily training routine, you can do it all with plyometric training.
And the best thing about it? You don't need any complicated equipment or prior knowledge to get started.
What is plyometric training and how does it work?
Plyometric training - that sounds pretty technical at first, doesn't it? But don't worry, it's easier than it sounds.
Plyometric exercises, also known as explosive strength training, aim to improve your speed strength. This means that you activate muscles as quickly and efficiently as possible to perform powerful movements.
It's about training your body's ability to act quickly and explosively, which is an advantage in many sports, but also in everyday life.
What are the benefits of plyometric exercises?
Still not sure why you should try plyometric training? Here are some of the benefits this training will bring you:
Improved explosive strength: plyometric exercises help you increase your explosive strength, which translates into higher jumps, faster sprints and generally more powerful movements.
Better coordination and balance: The dynamic movements not only train your muscles, but also your coordination skills and balance.
Increased general fitness: Plyometric training challenges the whole body and helps you to become stronger, faster and more agile.
Injury prevention: Stronger and more responsive muscles mean less risk of injury, especially during sudden movements or changes of direction.
Plyometric training: What's the best way to start?
Getting started with plyometric training can seem a little intimidating, especially if you don't have much experience with it. But don't worry - we have a few helpful tips for you.
Here are some steps to help you get started safely and effectively:
Before you start with the actual plyometric exercises, you should take time for a thorough warm-up.
Plyometric training puts a lot of strain on your muscles and joints - a good warm-up will help you avoid injury and improve your performance.
How do I warm up properly?
Light cardio: Start with 5-10 minutes of light running, jumping rope or cycling to get your circulation going and warm up your muscles.
Dynamic stretching: Perform dynamic stretching exercises that include movements such as leg lifts, lunges or arm circles. This type of stretching prepares your muscles for the fast, powerful movements required in plyometric training.
Specific preparatory exercises: Depending on the exercises you plan to do, you can perform preparatory movements that target similar muscles and movement patterns. For example, if you are planning box jumps, you could incorporate some squats or light jumps as preparation.
Which exercises are ideal for beginners?
For beginners, it's important to start with basic plyometric exercises that are easy to learn and require little equipment.
Here are some of the best plyometric exercises:
Box jumps (jumps onto a box): This exercise is one of the most well-known plyometric exercises and is perfect for beginners. Stand in front of a stable box or bench, jump onto the box with both feet at the same time and land softly. Make sure to keep your knees slightly bent and control your landing.
Jump squats (jump squats): You probably know squats, but the addition of jumping turns them into a powerful plyometric exercise. Squat down, then jump up powerfully and land softly before immediately squatting down again.
Skater jumps (speed skating jumps): This exercise improves your lateral (sideways) speed strength. Stand with your knees slightly bent and jump sideways from one leg to the other, crossing the free leg behind the supporting leg. Perform your movements in a controlled manner and work on gradually extending your jumps.
Burpees with jump: A full-body exercise that combines strength, endurance and explosiveness. From a standing position, squat down, jump into a push-up position until your chest touches the floor and then jump up again explosively.
Not sure how to perform the individual exercises correctly? You will find an extensive exercise library with videos in the SmartWOD Workout Generator app.
How do I integrate plyometric exercises into my training plan?
A very good question. Integrating plyometric exercises into your existing training plan can make a big difference to your performance and fitness.
When is the best time for plyometric training?
The timing of when you perform plyometric exercises can have a big impact on their effectiveness.
Ideally, you should perform plyometric training at the beginning of your training session , after you have warmed up. This is because these exercises are very intense and require you to use your maximum strength and explosiveness.
If you do them at the beginning of your workout, your muscles are still fresh and you can perform the exercises with the best possible technique and intensity.
Doing them at the end of the workout after you're already exhausted could lead to poorer technique and a higher risk of injury.
How do I combine plyometric exercises with strength and endurance training?
Plyometric training can be perfectly combined with other forms of training.
Here are some approaches on how you can do this:
Plyometric training on non-strength days: you can do plyometric exercises on days when you're not doing heavy strength work. This gives you the opportunity to concentrate fully on explosive strength without your muscles already being fatigued from previous strength training.
Combination within a session: Another option is to incorporate plyometric exercises into your strength training. For example, you could do a few jump squats directly after a squat series. This method, also known as the “strength plyo superset”, helps you to combine the strength and explosiveness of your muscles in one training session.
Integration into the warm-up: For shorter, less intense plyometric exercises, you can also integrate them into your warm-up. A few low-intensity sets will help prepare your muscles for the exercises ahead and activate your explosive power.
After endurance training: Plyometric exercises can also be incorporated after a light endurance session if you want to get your cardiovascular system going before working on your speed strength.
How often should I do plyometric training?
How often you include plyometric exercises in your training plan depends primarily on your current fitness level and your goals.
For beginners, it is usually sufficient to do plyometric training once or twice a week.
Advanced athletes can increase the frequency to two to three times a week, depending on the intensity of the exercises and the recovery phases.
It is important that you allow sufficient time for recovery between the plyometric units. As these exercises are very intense, your muscles need time to recover and get stronger.
Therefore, plan at least 48 hours between plyometric training sessions to avoid overloading.
How do I adjust the intensity of plyometric exercises?
You can adjust the intensity of plyometric exercises in various ways, depending on your training progress and your goals:
Number of repetitions and sets: start with a few repetitions and sets to get your body used to the load. For beginners, 2-3 sets of 6-8 repetitions per exercise may be sufficient. As your training progresses, you can slowly increase the number of repetitions and sets.
Height and width of the jumps: You can also increase the intensity by increasing the height or width of the jump. For box jumps, for example, you could increase the height of the box and increase the distance for long jumps.
Break times: The duration of the breaks between sets also plays a role. Shorter breaks increase the intensity of the training, while longer breaks allow you to work with maximum strength.
Variation of exercises: Once you get used to a particular exercise, you can add new, challenging variations. For example, instead of normal box jumps, you can try depth jumps, where you jump off a higher platform and land on a lower one.
How do I create a training plan with plyometric exercises?
You finally want to get started? Here's an example of a weekly plan that shows how you can integrate plyometric exercises into your training:
Monday: lower body strength training (e.g. squats, leg press) combined with plyometric exercises such as jumping squats and box jumps.
Tuesday: Endurance training (e.g. running or cycling), possibly supplemented by light plyometric exercises such as skater jumps for recovery.
Wednesday: Plyometric training with a focus on jumping power and explosiveness, e.g. 3 sets of box jumps, 3 sets of burpees, 3 sets of long jumps.
Thursday: Recovery or light yoga to relax and increase flexibility.
Friday: Upper body strength training combined with plyometric exercises such as medicine ball throws or explosive push-ups.
Saturday: Endurance training or light plyometric training, depending on how you feel and your energy level.
Sunday: Rest day or active recovery with stretching and light exercise.
This plan is of course flexible. You can adapt it according to your individual goals and fitness level. The important thing is to always listen to your body and watch out for signs of overtraining.
Get ready for more power and fun with plyometric training!
Plyometric training can be a real game changer for your fitness - and the best thing about it? It's really fun!
You'll see how the powerful and dynamic exercises not only make you faster and stronger, but also take your coordination and explosiveness to the next level.
Whether you want to improve your jumping power, get faster or simply add a bit of variety to your training, plyometric training is the way to go.
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