Plyometric Workouts
The key points to remember when looking at performing or designing a training program are to read the pointers below and fully understand each exercise about to be performed:
1 - Your level of fitness - Intensity - the exercises should be at a level of difficulty to development muscular improvements, however avoiding the risk of injury from over exertion.
An indication of the exercise difficulty has been added as a guideline for each exercise, 1 - 2 being suitable for beginners, 1 - 3 suitable for intermediates, 1 - 4 for advanced, with 5 being conditioned athletes.
2 - Specific - look at the movements of your chosen sport - jumping vertical (basketball) jumping horizontal (athletics) explosive upper body (boxing) rotational twisting (baseball), whatever the action look for a variety of exercise's to perform that relate to your sport / fitness goal.
3 - Rest - Tapering- Its essential that you have adequate rest between the different exercises that you undertake, as the aim is maximal muscular effort - not a heart and lung workout. Due to the high demands that plyometrics places upon your body, it is un-wise to perform any hard sessions close to a major race or sporting event - always reduce the amount of reps - however focus on quality - be your best on the day.
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Intensity Of Plyometrics Exercises
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| Intensity Level | Rest Between Sets | |
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Athletic
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(5)
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6 - 8+ min's
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Advanced
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(4)
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4 - 6+ min's
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Intermediate
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(3)
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3 - 5 min's
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Fit Beginner
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(2)
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3 - 5 min's
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Beginner
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(1)
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2 - 4 min's
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4 - Number or Reps - The number of jumps should ideally not exceed 80-100 / session for beginners to plyometrics and athletes in early workouts, or returning after full rehabilitation recovery, 100-120 /session for intermediate athletes, and 120-140 /session for advanced athletes. Always aim to progress through the difficulty of each exercise, stopping your session if your feel any undue muscular discomfort.
The number of reps can increase the above guidelines for two simple reasons.
(1) Certain exercises require rapid foot movement which can be performed for a high number of reps, without placing excessive strain on your muscles (Richoets), whilst others place a high level of strain on your muscles (Depth Jumps). Use the number of reps as a guideline, simply put work at maximal level for each exercise, stopping your session when your muscles have been worked or prior to poor technique being used.
(2) If working a combination of muscles groups - upper - lower - and abdominal muscles, you will be able to perform more reps as a combined total, however always work each group to maximal effect - stretching and warming up each of the muscle groups.
Always carry out a good warm up and stretch prior to performing your chosen plyometric exercises, making sure you read the notes fully on how to carry out each exercises - plus the general guidelines for plyometrics.
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