What is one of the best ways to have fun and spice up your training? Plyometric Training! Perhaps one of the reasons I love it so much is because repetitive bounding reminds me my childhood activities, but there is an another reason too: Serious muscular power, agility, strength and speed.
Plyometric training is ideal for improving your overall physical condition and get your body in shape quicker. Plyometrics (Plyos) depending on the intensity of your training will give you a great cardio training too, while working on major muscle groups. Plyos won’t let you down if you aim for weight loss and leaner, more defined looks.
What Is Plyometric Training?
Plyometric Training, also called Plyometrics, is a compilation of physical exercises that consist of what are called “explosive” movements. Some primary examples of plyometric training exercises include:
Clap push ups
Benefits Of Adding Plyometric Training To Your Fitness Routine
There can be a lot of reasons why someone would want to add plyometric training to their regular fitness routine. The benefits and advantages of incorporating plyometrics are many in number. Below you find 5 very good reasons why you may want to consider adding plyometric training to your personal fitness routine:
1.) Plyometric training helps you get more exercise done in less time, anytime, anywhere
Instead of spending an hour or more on an elliptical or other exercise machine, if you do some plyometrics instead, you can get the same level of benefits and results in minutes instead of hours, especially with regular practice. Plyos don’t need a gym or any fancy equipment; just your body and good mood. 🙂 Faster and more effective workouts are a no-brainer, and you’ll have less of an excuse not to workout.
2.) Plyometric training helps your body burn more calories and fat
By nature, plyometrics are high intensity exercise activities, and they help you burn significantly more fat than other exercises that are slow to moderately-paced. If you combine them in HIIT circuits your body will turn into a fat burning machine. In general high intensity plyos, provide your body with an afterburn effect which means that for the 24 to 48 hours directly following your workout, you will be boosting your metabolism and continuing to burn calories.
3.) Plyometric training helps you build strength and speed
The focus of plyometric training is primarily on increasing fast twitch muscle fiber strength and efficiency. What this means is with regular incorporation of plyometrics into your fitness routine you can gain both strength and speed, without ever having to lift any weights.
4.) Plyometric training helps build coordination and balance
Ploys require a good deal of stability and moving smoothly between transitions. By including plyometrics into your training routine, you’ll gain core strength which is important for maintaining balance. You’ll also learn how to move more efficiently and gracefully through space by increasing your coordination and reaction time.
5.) Plyometric training helps you overcome plateaus and max your athletic performance
Regardless of whether you’re an avid rock climber, surfer or just someone who enjoys training, plyos can help you get in better shape and boost your overall performance in any activity or sport that you enjoy taking part in.
If you feel that you are in a training rut, and like you hit a plateau, it’s time to mix it up with some ploys. Our bodies get easily adapted to the ways we train – Specific Adaptation to Imposed Demands (SAID) – which in return hinders our progress. It is always good to challenge your body using new ways of training.
Plyometrics are great for mixing up your training and maxing your results. I usually add plyos in my training as an active rest, meaning that instead of resting in between exercises, I keep active with minimal rest for boosting my metabolism. If you want to go hard, try to superset altering between weights and plyometrics – ex: Squats + box jumps
Or you can have a tabata style training by creating a plyometric circuit of 3-5 exercises. I usually do 4 rounds, estimating something between 15 – 20 mins duration.
Give it a try and let me know how did ploys work for you!