Plyometric Training Concepts
Compare with definitions throughout the chapter
Rate of Force Production: closely associated with power and maximal strength; this is a measure of how quickly you can reach peak levels of force.
Plyometric training: also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).
Integrated performance paradigm: The ability to properly decelerate, stabilize and accelerate in a performance based task.
Compare with Figure 11.1 – Integrated performance paradigm
All movement during performance activities requires the ability to decelerate active forces and accelerate to produce a new force. This requires stabilization of the core and intrinsic stabilizers of the joints.
The phases of Plyometric Exercise
Phase 1 – Eccentric: In the first phase of plyometrics (the Eccentric Phase, also referred to as the “loading” or “cocking” phase), energy is stored in the muscle in preparation for the following phase.
Phase 2 – Amortization: In the second phase of plyometrics (the Amortization Phase), the muscle with the stored energy is stabilized in preparation for the final phase. For optimal performance, buy xenical online usa this stage is rapid in order to create a more powerful response.
Phase 3 – Concentric: The third and final phase is the Concentric Phase, also referred to as the unloading phase. This phase occurs immediately after the amortization phase which results in the use of the energy stored in that particular muscle.
Compare with Figure 11.2 – Program design parameters for reactive training
Understanding the program design parameters will assist you in developing effective programs.
For exercise selection know the progression continuum similar to that of the other types of training.
For exercise variables recognize how different variables affect exercise.
OPT™ Level (adaptation): Stabilization, Strength, or Power & Type of Exercise: Balance & Compare with Table 11.1 Plyometric training program design
Stabilzation: Exercises involve a 3-5 second pause upon landing (Box Jump with stabilization) with 5-8 reps, steady tempo and 0-90sec rest.
Strength: Exercises involve a repetitive movement (Repeated squat jump) with 8-10 reps, moderate tempo and 0-60sec rest.
Power: Exercises involve quickly repeating the movement as fast as possible (Power step up) with 8-12 reps, xxx tempo and 0-60sec rest.