Why you should add plyometrics Training into your Workout Programme?
Are you an individual who values Strength and Longevity? Did you know that as we age as humans, the power in our bodies ages almost twice as fast as our strength?
Firstly, what are plyometrics?
Plyometrics are exercises that involve jumping and explosive movements. Plyometric exercises are used across a wide range of sporting activities that you may be familiar with, such as football, volleyball, basketball, and even tennis.
However, there is no rule that you must be a sports player to incorporate these types of movements into your training regime, which is a common assumption when discussing these exercises.
The types of exercises we are talking about include;
• Jump Squats
• Box Jumps
• Skipping
• Tuck Jumps
• Over Head Med Ball Slam
Plyometrics training is not only for the advanced by any means. These plyometric movements tend to be avoided, usually down to preventing the risk of injury or incorrect form leading to injury. But just like any other resistance exercise you may be familiar with, you had to start somewhere, right?
So, why should you include these in your training program, when you are looking to build strength, muscle mass, or fitness?
Plyometrics training has so many benefits. Let’s discuss a few of these:
Body Composition :
Did you know that plyometric exercises target your type II muscle fibres which have the highest potential for growth in the muscles? So, if you’re looking to improve your body composition, doing a few sets of plyometric exercises before lifting weights will recruit more muscles for your larger exercises. Therefore, over time this will facilitate muscle growth. Furthermore, power movements like this increase basal metabolic rate post training which can aid with fat loss, at any stage of training.
Central Nervous System Activation :
If you love to lift heavy weights, this one’s for you. When carrying out your warmup at the end of your dynamic stretching, just including one plyometric exercise will fire up your nervous system which will help. How? It will assist in locking in your movement mechanics ready to hit some big weights.
Some other benefits of plyometrics training include:
• Increased Strength
• Improves Speed, Agility and Quickness
• Increases Joint and Connective Tissues
• Increases Power output
• Improves aging and longevity
So, you’ve read all the great things about plyometrics but still believe they are not the right exercises for you? The question you should really be asking yourself is why not?
Let’s talk about the risks of plyometrics.
The only risk associated with carrying out plyometrics training is the risk of injury while performing these exercises. Remember when I said you have to start somewhere right?
If you are new to plyometrics training, take a safe approach just as you would when starting any new sporting or gym activity. Especially if you have suffered previous injuries. “Don’t run before you can walk”.
Here are a few tips to get you started:
• Learn to land before you earn yourself the right to jump.
• Focus on the quality of your reps, not the quantity.
• Keep to both legs before trying anything single-legged.
• Vertical Plyometrics before Horizontal Plyometrics
• Don’t forget your reasoning behind doing your plyometrics.
In conclusion, plyometrics training clearly has sustainable and beneficial factors in any aspect of training. Next time you’re about to start a heavy leg session or aiming to work on your muscular growth and endurance, don’t forget to add some of these to your workout program.