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[Food & Fitness] Topic: Plyometrics |
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#1 Posted: 8/24/2010 6:22:53 PM
Plyometrics
The low-down: Muscle training designed to improve power and enhance
performance. It involves explosive movements like jumping, hopping and
throwing, developing fast-twitch muscle fibres used for bursts of strength
or speed. Not for new exercisers, but a great way to build lower-body
strength and power in the quads and hamstrings.
Calories burned: 300 per hour.
Weight loss: 5/10
Muscle building: 5/10
Strength building: 9/10
Toning: 7/10
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#2 Posted: 8/25/2010 1:31:41 AM Plyometric Exercises
Lower Body
- Standing based jumps performed on the spot (low
intensity) - Tuck Jumps, Split Jumps
- Jumps from standing (low-medium intensity) - Standing
long jump, Standing hop, Standing jump for height
- Multiple jumps from standing (medium intensity) - bounds,
bunny hops, double footed jumps over low hurdle, double footed jumps up
steps
- Multiple jumps with run in (High intensity) - 11 stride
run + 2 hops and a jump into sandpit, 2 stride run in + bounds
- Depth jumping (high-very high intensity) - jumps down and
up off box (40 to 100cm), bounding up hill
- Eccentric drop and hold drills (high-very high intensity)
- hop and hold, bound/hop/bound/hop over 30 metres (athletes stop and hold on
each landing before springing into the next move), drop and hold from a height
greater than one metre
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#3 Posted: 8/25/2010 1:32:56 AM Upper Body
Press-ups with a hand
clap in between is a particularly vigorous way to condition the arms and chest.
The pre-stretch takes place as the hands arrive back on the ground and the
chest sinks, and this is followed quickly by the explosive upwards action. Once
again, to get the best training effect keep the time in contact with the ground
to a minimum.
Another means of increasing upper
body strength popular with throwers is to lie on the ground face up. A partner
then drops a medicine bowl down towards the chest of
the athlete, who catches the ball (pre-stretch) and immediately throws it back.
This is another high-intensity exercise and should only be used after some
basic conditioning.
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#4 Posted: 8/25/2010 1:38:22 AM Planning a Plyometric Session
- begin with exercises that are fast, explosive and
designed for developing elastic strength (low hurdle jumps; low drop
jumps)
- work through exercises that develop concentric strength
(standing long jump; high hurdle jumps)
- finish with training for eccentric strength (higher drop
jumps)
- begin with low hurdle jumps
- progress to bounding and hopping,
- continue with steps or box work
- finish with medicine ball workout for abdominals and upper body
The focus must always be on quality and not quantity. |
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#5 Posted: 8/25/2010 1:40:27 AM Plyometric drills and their intensity
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| Standing based jumps performed on the spot |
Tuck Jumps
Split Jumps
Squat Jumps |
Low |
| Forward jumps from standing |
Bounds and hops over 10 to 20 metres |
Low to Medium |
| Multiple double leg hops from standing |
5 bounds
6 bunny hops
Double footed jumps over hurdles
Double footed jumps up steps |
Medium |
| Multiple single leg jumps from standing start |
Single leg hops up stadium steps |
High |
| Drop jumps |
2 x 6 jumps for height or distance |
High |
| Speed bounds |
4 x 20 metres |
High |
| Multiple jumps with run up |
3 x 2 hops and jump into sand pit with a 5 stride approach
2 x 10 bounds with a 5 stride approach |
Very High | |
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FriedShrimp |
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#6 Posted: 8/25/2010 10:29:23 PM 300 calories an hour 
Try about a 1000........
Good garbage !!!!!!!!! |
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#7 Posted: 8/26/2010 4:18:58 PM QUOTE Originally Posted by FriedShrimp: 300 calories an hour
Try about a 1000........
Good garbage !!!!!!!!!
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NJDevils |
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#8 Posted: 8/31/2010 9:22:41 PM 
u need to be in some shape for that one
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#9 Posted: 9/1/2010 1:38:59 AM QUOTE Originally Posted by NJDevils: single leg jump up stadium steps.... u need to be in some shape for that one
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