In the fitness industry you may have been training a certain way for a number of months or a number of years – this can become stale and you may start to see a reduction or no further improvement in strength or weight loss. In the sense of strength and gaining more, plyometric movements can be used.
Most people within the industry are aware of plyos and what they can benefit but are often overlook, as they are quite often concerned with muscle movements that will grow muscle or lose fat.
A sprinters physique is a great example of explosive training and plyometric movements. They will train explosively and it will be taxing on high-threshold motor units and nerves. If weight loss is a concern for people looking to use plyometric training – moving quickly and explosively sends a powerful hormonal trigger to the body to carry less weight, as you need less mass to move swiftly your body will start to get leaner tog et faster naturally.
3 key points to further consider plyos.
1 – Plyometrics can boost performance on other movements
When you do a standing box jump for example, you are mimicking parts of a squat movement. By being explosive in parts of the movement which might be the hardest for you, you are improving on the hardest part.
Strength and speed have different characteristics, however, they are generated by the same muscles and nerves – similar results can be expected from press ups on the bench press for example.
2 – Do them as part of your weightlifting regime
For those already active in a weightlifting programme or even new the fitness, plyometrics can be one of the best ways to train to gain strength and power as well as lose weight. They can be an addition to your already busy regime.
There is no harm in combining plyometrics with strength training, when doing so, it is ideal to perform the plyometrics first, as the speed of the movement will require you to be fresher as a result of it being a lot more taxing on your central nervous system than slower movements
3 – Plyometrics can target fibres that you can’t reach otherwise
For weightlifters, type II muscle fibres are associated with hypertrophy and can produce high amounts of force and fatigue quicker. We have a lot of these fibres on our skeleton. Performing plyometrics with upper, lower and core body parts can result in all muscle fibres in your body being reached and worked.