Add these plyometric exercises to increase explosiveness and strength

Add these plyometric exercises to increase explosiveness and strength

Plyometric exercises are explosive movements (like jumping) that allow the body to gain strength, power, speed and quick reaction time.

Athletes and those looking to increase their muscle strength (among other athletic gains) use plyometric training to improve their athleticism and fitness status. “Plyometric exercises increase muscle strength, which then leads to higher jumps, faster sprints, and a stronger, more responsive lower body,” explains Michael Wittig, ISSA CPT, sports performance coach, nine-time Natural Pro Bodybuilding Champion and Masters World Champion.

And you don't have to be an avid athlete to benefit from plyos. "Plyometric exercises are beneficial not only for athletes, but also for everyday gym-goers who want to continue to get great exercise as they age, or for those who want to find fun ways to burn calories," he says.

To some, jumping on a box or bench may seem intimidating or unnecessary, but box jumps have a reputation for transforming an everyday lifter or fitness enthusiast into a powerhouse of strength, power and explosiveness.

Why plyos work for explosiveness and strength

“Plyometrics can help increase jumps, speed, explosiveness, and burn a lot of calories,” says Wittig. This type of training is typically used in athlete programs or those looking to improve overall fitness.

Plyometric exercises are fast, powerful movements that begin with an eccentric (muscle lengthening action) and are immediately followed by a concentric (muscle shortening action).

This is where the strength and shift in athleticism come into play. Although it's not ideal when it comes to developing muscle hypertrophy, plyometrics builds your muscles and teaches them how to be the best they can be. fast, powerful and with a quick reaction time.

How to know plyometric exercises are right for your goals

When working with athletes, Wittig typically programs specific speed/plyometric days, but explains that there are multiple ways to do this when doing plyos for general conditioning. Wittig says aPlyo movements can be performed as fun cardio that should be done after lifting weights,” says Wittig.

Wittig recommends doing most ply training either on a separate conditioning or cardio day, or when you're doing it for fun and burning calories. Another good time would be after your weighted leg exercises.

• Wenn Sie fortgeschritten sind, können Sie die Cardio-Beschleunigungsmethode ausprobieren.
• Wenn Sie maximale Muskelmasse aufbauen möchten, halten Sie sich mit Plyos zurück

Plyometrics isn't necessarily suitable for every fitness goal. So if you want to add these explosive movements to your training program, make sure they align with your goals. For example: "Bodybuilders looking to gain maximum muscle mass may not benefit as much from using plyos in their routine. For most, their goal is more likely to increase weight progressively while staying within a six to 12 rep range."

According to Wittig, "While plyometrics build muscle strength, they are more like cardio for the experienced strength athlete."

That doesn't mean you can't use plyos to improve your fitness level in the off-season. Plyos will shed fat while keeping you strong and fast.

If you're looking to lose fat, here's how to incorporate plyometric exercises into your program

If you're looking to lose fat, whether for an upcoming competition, a photo shoot or just to get healthier, Wittig has his clients participate in what's called cardio acceleration during leg day workouts. “These are superimposed plyometric movements like the jump squat, immediately after a basic weighted movement like the barbell squat or the leg press,” says Wittig.

If you're interested in adding plyos to your routine, look no further than Wittig.

Plyometric exercises to maximize your athleticism

Why These Exercises Work: Box jumps, among other plyometric exercise movements, cause your muscles to repeatedly stretch and contract in an explosive manner. This allows you to generate maximum force in the shortest amount of time, resulting in increased performance. “That’s why we do these exercises, to become better athletes,” says Wittig.