Plyometric training is a unique program aimed at developing the speed, strength and endurance of athletes. The system was developed by the coach of the Soviet Union in the 60s of the last century. The American athlete, after seeing the unique training of Soviet athletes, decided that it is in her lies the success of victories. He gave the system a name and ensured its active development in the US. Gradually plyometrics became popular in all countries of the world and today it is actively used in preparation for competitions by athletes, boxers and other athletes, as well as fitness amateurs.
Basic principles and features
Plyometric training includes exercises aimed at developing speed, strength and endurance. The maximum effect is achieved due to the dynamic contraction and relaxation of the muscles, as well as the high speed of the actions. Read the article about exercises for home training.
Who will benefit from plyometric training? Pliot exercises are relevant for athletes who want to increase strength, strength and endurance. They will increase the effectiveness in sports competitions, requiring speed, powerful and sharp movements. Typically, these are game sports – football, basketball, volleyball, as well as martial arts and athletics.
It is irreplaceable for people who want to lose weight . High intensity requires a large expenditure of calories, which provides the process of fat burning.
Pliometry does not provide muscle growth, however, it will be useful to athletes who have encountered stagnation. If the growth of muscle fibers is inhibited as a result of adaptation of the body to power loads, then the plio-exercises will give impetus to active progress.
How does plyometric training work? The essence of plyometrics is the alternation of the phase of contraction and relaxation of muscle fibers. An example of the action of plyometrics during a jump: during a repulsion from the ground, the muscles tend to contract and contract, while relaxing in the air they relax and stretch. After the “landing”, the contraction phase begins again, which allows you to prepare for a new jump. The faster the stages alternate and the less time passes between contraction and stretching, the more power, strength, and endurance develop. That is why all exercises are performed with high intensity.
Pliometrics is based on performing dynamic and explosive exercises. The basis is jumping, squats with jumping, push-ups and pull-ups.
To obtain the desired result, it is important to observe the basic principles of plyometrics:
- Classes begin with a warm-up, the duration of which should not exceed 10 minutes. At the end, a hitch and stretch arenecessarily performed . Neglect of the rule may result in injury.
- The optimal duration of the training is 40 minutes. For those who only master the technique, you should not spend more than half an hour. As the strength and endurance increase, the duration can be gradually increased.
- All exercises are performed quickly, but speed should not affect the technique.
- Experts recommend performing several exercises in a circle. The duration of one approach should not exceed 40 seconds, and the optimal rest time is 30 seconds.
- Plyometric training should be conducted thrice a week. For bodybuilders who want to disperse anabolism, two trainings should be included, diluting them with power loads.
- To reduce the risk of injury, it is worth using special bandages. In addition, for training you should choose comfortable shoes and clothes.
- It is important to limit the intake of food 2 hours before and one hour after the session. Neglect of the rule can lead to digestion disorders and development of dyspeptic disorders.
Advantages of plyometric training
If you still have a question about the need to include plyometric training in your sports schedule, then you need to familiarize yourself with the merits of such exercises.
First of all, such training is the ideal solution for people who want to lose weight. Due to the high intensity and combination of cardio loads and power, a large amount of energy, and hence calories, is consumed. In particular, such training promotes fat burning in the lower body (on the hips and buttocks). Regular classes will speed up the process of losing weight, help create a beautiful and well-balanced figure and allow the body to maintain its tone. In addition, they stimulate metabolic processes, which reduces the risk of fat deposits in the future.
Plyometrics promotes the development of speed, endurance, strength and power. Such a program will improve sports performance and allow the athlete to reach new sports peaks.
You can perform plio exercises at home. They do not require special sports equipment, plenty of free space and time. This is an ideal option for people who want to keep fit, but do not have the opportunity to visit the gym.
The advantage of plyometrics is the development of tendons, which reduces the risk of injury, sprains and dislocations during a full-strength or cardio training.
Disadvantages of plyometric training
Despite all the advantages, such training has its own contra-indications and drawbacks. It includes many variations of jumps, and this is a heavy load on the joints of the knees and ankle, as well as the spine. This threatens the development of injuries, in particular, dislocations and sprains. In order to avoid such negative consequences, it is necessary to follow the technique and use a special bandage. However, one hundred percent safety guarantees nothing.
Pliot exercises are a kind of cardio-loading, which creates an additional burden on the heart. For people who are prone to cardiovascular pathologies or who have heart disease, such training can be dangerous. It is extremely important to begin consultations with the attending physician before starting the classes and to make sure that there are no contraindications.
As a rule, plyometrics is contraindicated in people with heart disease, respiratory system or musculoskeletal system, who have suffered a trauma to joints, ligaments or fractures. It is not recommended to conduct classes for beginners who do not have sufficient physical training. Do not use such loads and people with a lot of weight.
Plyometric training is necessary for athletes who want to keep their body toned and dreaming of reaching new heights in sports. Get the maximum result will help compliance with technology, dynamism and intensity in the performance of exercises.