Plyometrics For Power

Plyometrics translates to “measurable increases,” and that’s what you’ll get if you incorporate them into your workout routine. Plyometrics are a great way to workout on an active rest day, or even added to the end of a normal day at the gym. Plyometrics are great for increasing explosive power, which will improve your overall strength. Another advantage of plyometrics is that, for the most part, they can be done anywhere.

Some plyometric exercises are:

  • Jump Squat
  • Lateral Jumps
  • Box Jumps (Front or Lateral)
  • Jumping Lunges
  • Plyometric Push Ups (Push from the bottom position hard enough so that your hands come off the floor)
  • Medicine Ball Plyometric Sit Up
  • Broad Jumps

For the most part plyometric exercises will be done with only bodyweight or very light weight. This is to emphasize explosiveness, which will increase the ability and efficiency of your muscles to quickly recruit muscle fibers.

A plyometric workout can be done as a circuit, in which you move from one exercise to another, and upon completion repeat the entire thing. Or as a standard workout, with a certain number of sets for each exercise completed before moving on. However you decide to do so will work.

Try this workout:

  1. Medicine Ball Plyometric Sit Up
  2. Box Jumps (Or Jump Squats)- 3 sets of 4 reps
  3. Plyometric Push Ups- 3 sets of 4 reps
  4. Jumping Lunges- 3 sets of 5
  5. Lateral Jumps- 4 sets of 5 reps

 

 

 

 

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