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Just remember to listen to your body, only do what you feel capable of, and be sure to take those all-important rest days. This plan is ideal to incorporate into your usual gym routine, or else alongside any other workouts you may do. Mastered the moves? Then you're ready to go! Follow our day-by-day plyometrics workout plan below, which increases the amount of reps you do as the days go by. Plyometrics workout challenge: your 30-day plan Focus on your technique to start, rather than on the height - that will come over time.Pull your knees towards your chest, aiming to touch the palms of your hands.Engage your core and lower into slight squat position, before jumping up as high as you can.Stand with feet shoulder-width apart, arms out at chest level, palms facing the floor.Print.ģ) “Plyometrics: The Best Combo Of Cardio And Strength Training?”, The Huffington Post, March 19, 2013, Ĥ) “Plyometrics: Using Plyometrics with Other Training”, human-kinetics, ĥ) William P. “Effects of Plyometric Training on Muscle-Activation Strategies and Performance in Female Athletes.” Journal of Athletic Training 39.1 (2004): 24–31. If you’re not certified yet, come talk with NFPT here, we would like to meet you!ġ) “Trainer Q&A: What are the benefits of plyometrics?”, Men’s Fitness, Ģ) Chimera, Nicole J. Post a pic of your favorite Plyo exercise in the NFPT Facebook Community Group. Boost your clients next session with some jumping an bouncing! Otherwise, you don’t have to leave Plyos to the athletes.
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Of course, if someone has a pre-existing injury or other health condition that makes plyometrics inappropriate for them then that’s a different story.
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There are many health benefits found in true cardio workouts that cannot be attained through Plyometrics. Supplementing your client’s cardio routine with Plyo’s can be a good idea, but not completely replacing it. 8-10 Bench Press reps in an 85-90% RM range followed by 8-10 Plyo Pushups. You would be looking at a similar structure. Another one is Bench Press to Plyo Pushups.
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This pairing will trick the body, and during the jumps, the muscle fibers will fire as if they are still supporting the resistance load. Have your client perform 8-10 Back Squats at an 85-90% RM and then immediately perform 8-10 Squat Jumps. The one I am currently most fond of is the Back Squat to Squat Jump. It will prepare the muscles for the rapid impact loading of the jumps and bounds.Īnother great way to incorporate Plyos into your client’s session is with contrast sets. Resistance training is an incredible counterpart to Plyo training. It would be best to have the first 10-15 minutes focusing on 2-3 different Plyo exercises and then finishing the remaining time with resistance training. Now I wouldn’t suggest starting a client with an entire Plyometrics session. Understanding the do’s and donts of plyometrics is important also. Progressing them up to these moves is how you may plyometrics appropriate for everyone. But, Plyometrics can be such a great addition to your client’s routine if applied appropriately. This is reasonable and all of us do it from time to time. I believe that occasionally trainers underestimate their client’s physical ability for fear of hurting the client and implicating themselves in the process. All of your clients would benefit from improvement in their power, reflexes and a higher functioning nervous system. In the definition alone one can see these exercises are meant for everyone, not just athletes. How you implement plyometrics into a fitness program and which clients you use plyometrics with is part of the programming puzzle.Įxplosive plyometric movements are a great way to improve speed, power, and function of the nervous system. There’s more to plyometrics than just jumping and bouncing around.