Tuesday, August 6, 2013

Body Shock with Plyometric Training!

The more intense exercise that you do the more valuable the results will be.  A new challenge for you is to maximize the rate at which you contract your muscles to cause a shock effect.  Your goal is to shock your muscles so that they will build back stronger to work more efficiently and burn more calories.  Plyometric training is a great way to improve power and add some intensity to your workout routine.  Plyometric training can be done with your lower body, upper body or core/ trunk.  Basically with plyometric training you are either using your bodyweight, with or without added resistance, or a weighted ball (Medicine ball) to rapidly load your muscle.  A rapid load of your muscles after falling from a jump or catching of a medicine ball forces you to generate a greater amount of force to propel your body or the ball.  The explosive force that it takes to contract your body weight causes muscle groups to work together in a higher level of synchronization.  Plyometric training not only promotes intramuscular coordination but also is a more potent form of resistance training.  Plyometric training allows you to contract the muscle in a shorter amount of time while also completing more repetitions in a shorter amount of time.  This form of training will definitely enhance power or the rate of force production as well as enhance the buffering capacity of your anaerobic metabolism.  Anaerobic metabolism is all the mechanisms in the body that support muscular development and muscular work without the presence of oxygen.
Athletes and other fitness competitors get the most acute benefits from plyometric training.  Jumping and running are both similar in body mechanics and can be categorized as plyometric because of the continual power demands.  If you have a running event in the near future or plan to play a sport that consists of a lot of explosive quick movements, plyometric training can be the best way to prepare as well as put you at a lower risk of injury.  The more you train your muscles to support your movements, explosively, the less risk you will have of an injury due to explosive movements.  You will be better prepared for any activity that involves athleticism and agility.   Plyometric training is a functional style of training your muscles.  The high rate contractions can impose the same demands on your muscles as if you were really performing in a competitive event.  The closer the relationship to the way you train and how you perform will lead to optimal performance and subconscious movements so that you can focus more on breathing and the performance goals. 
Plyometric training can be recommended to youth and seniors as long as they have the functional capacity to do so. One to two days a week is good enough to effectively enhance your strength, power, muscular hypotrophy and muscular endurance.  As you become consistent with plyometric training you will feel lighter on your feet and be more powerful in your strength training workouts.  Runners will be able to move to a higher gear late in a race while weight lifters will be able to finally increase their one repetition maximum.  Plyometric training can redefine your goals in training and help you realize that the human body is capable of doing more than you thought it could do.

No comments:

Post a Comment