So who's done a plyometric routine

Ben M · 8 Jul 2009 at 16:38

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump.

I was wondering if anyone had done a program of plyometric exercises to help with performance in running and cycling. Or indeed for anything else. Or if anyone uses plyometrics as part of their workout routine?

I read about plyometrics a while ago and thought that it was interesting, but I wasn't really doing any activity that it would be really useful for, now that I'm cycling I think that it would be helpful to do some lower body stuff to help with sprinting etc. Plus it does look quite a lot of fun, jumping around

Some of the exercises used are found here on the left:
http://www.exrx.net/Lists/PowerExercises.html

georges · 9 Jul 2009 at 13:34

I did these:
http://www.exrx.net/Plyometrics/DepthPushUp.html

for a while. They're pretty tough and quite fun, but a bit annoying to set up and I doubt they're very good for your shoulders, so I stopped them.

RichieM · 9 Jul 2009 at 14:25

I do (try) Plyometrics on an "off" day.
(routine is actually; day 1 - Chest & Back, Day 2 - Plyometrics, Day 3 - Shoulders & Arms, Day 4 - Yoga, Day 5 - Legs & Back, Day 6 - Kenpo, Day 7 - Rest).

I'm only a beginner so can't really give a routine, all I'll say is, I used to take the pee out of people doing Plyometrics and Yoga, now doing it I appreciate how hard and intensive it can be! I cant even do half the Yoga stuff, hurts too much.

***F1ZZY*** · 9 Jul 2009 at 15:54

P90x?

RichieM · 9 Jul 2009 at 16:26

***F1ZZY*** said:
P90x?

lol Busted

No doubt people will diss it, but it works for me (and thats what counts)!

Using it as a starting base, as i have very little in weights and wanna work out at home. I've just started it again, as I did it for 3 weeks and was very ill for a couple fo weeks, so decided to start from scratch yesterday.

Admiral Huddy · 9 Jul 2009 at 16:34

Yes if it's what i think it is. I have noticed increased levels of fitness levels and strength since. However, It's quite hard to sustain so my cardio sessions are shorter. I've gone back to normal training now as they can leave you quite tired over time. I notice many people practising the same thing. Can be quite dangerous is using a tread mill.

This is interesting..

"participant be able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics."

I just noticed this.. http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html

I'm practising this at the moment.. Really hard - I can't keep that bar overhead without my body weight pulling it forward..

Ben M · 9 Jul 2009 at 16:46

Admiral Huddy said:
Yes if it's what i think it is. I have noticed increased levels of fitness levels and strength since. However, It's quite hard to sustain so my cardio sessions are shorter. I've gone back to normal training now as they can leave you quite tired over time. I notice many people practising the same thing. Can be quite dangerous is using a tread mill.

This is interesting..

"participant be able to perform 5 repetitions of the squat exercise at 60% of their bodyweight before doing plyometrics."

I just noticed this.. http://www.exrx.net/WeightExercises/OlympicLifts/OverheadSquat.html

I'm practising this at the moment.. Really hard - I can't keep that bar overhead without my body weight pulling it forward..

"Increased levels of fitness and strength" sound good to me.

Do you do plyometric excercises at home or in the gym? I can see myself doing them at home, but not in the gym, would look a bit daft, and you need quite a bit of space for things like box jumps etc.

Why do you mention a treadmill? Where does that come in? I've not seen it mentioned anywhere =\

Where does it say that 60% thing? It's a bit micky mouse as I squat my bw for 5 reps, and I've not done much squatting =\ I guess it's to stop massive tubsters doing it?

Admiral Huddy · 9 Jul 2009 at 16:48

Ben M said:
"Increased levels of fitness and strength" sound good to me.

Do you do plyometric excercises at home or in the gym? I can see myself doing them at home, but not in the gym, would look a bit daft, and you need quite a bit of space for things like box jumps etc.

Why do you mention a treadmill? Where does that come in? I've not seen it mentioned anywhere =\

Where does it say that 60% thing? It's a bit micky mouse as I squat my bw for 5 reps, and I've not done much squatting =\ I guess it's to stop massive tubsters doing it?

yes this why I maybe it's not the same kind of thing i was thinking of. I'm think of short high energy bursts.. I turn on the treadmill at full speed run for 1 minute, then stop, then repeat for 15 - 20 minutes.

"A plyometric contraction involves first a rapid muscle lengthening movement, followed by a short resting phase, then an explosive muscle shortening movement"
"

Ben M · 9 Jul 2009 at 16:49

Admiral Huddy said:
yes this why I maybe it's not the same kind of thing i was thinking of. I turn on the treadmill at full speed run for 1 minute, then stop, then repeat for 15 - 20 minutes.

Interval training/ high intensity interval training (HIIT) ?