18.01.2007 What is Plyometric Training?One of the goals of my training system is to stimulate the athlete to use a greater force in a shorter period of time while shooting in, jumping, punching or kicking. One of the training techniques used to achieve this is plyometrics.
By Martin Rooney, MHS, PT, CSCS, NASM
 Even though most athletes today are familiar with the term plyometrics, few really understand how this training technique enhances performance. Plyometrics began being used in the late 1960s by Russian track and field athletes. Until the 1980s, plyometrics were strictly used by the track and field athlete. After this period of time, other sports began to apply plyometrics to their training as well.
Simply stated, plyometrics involve maximal muscle contractions at the highest velocity possible. By using this type of training properly, physical performance can be improved.
Research tells us that elite athletes spend less time during ground contact, yet they impart the same amount or more power into the ground than less skilled athletes. The true purpose of plyometric training is to decrease the ground contact time of an athlete while sprinting, jumping, or kicking. Ground contact time can simply be seen as the phase of time that elapses while the eccentric contraction (stretch) of a muscle group is reversed and the concentric contraction (contract) of that group begins.
So if you look at a long jumper, this phase would be seen as the time it takes when his plant foot hits the ground until he pushes off and leaves the ground for the jump. If he can make that phase happen faster and more powerfully, he will jump farther.
This phase of movement is where all plyometric activities are focused. Once believed to be genetic in nature, research is indicating that this period of time can be reduced. By reducing this phase, we are increasing the speed and power of movement. This translates directly into higher velocities for sprinting, jumping, punching and kicking.
Plyometrics can be seen to be related to Newton’s third law of physics that “to every action there is an equal and opposite reaction”. As the athlete’s body is directed into the ground, the forces are used by the muscles to propel themselves for running and jumping. This does depend on the muscle and tendon’s capacity to store this force as elastic energy and then transmit that force back into the resultant muscular contraction.
When a muscle is stretched, the elastic components are lengthened and when this stored elastic energy is recovered by the muscle the resultant concentric contraction is enhanced. The faster the velocity of the stretch is applied, the more ability the muscle has to develop force.
Specifically, plyometrics target the muscles fast twitch fibers. These fibers are in charge of speed and higher power production. Since most sports focus around the need for explosive movements, these are the type of fibers you want to be training.
Before ever starting a plyometric program, you must assess your previous training experience, age, physical maturity and conditioning, flexibility and strength. The more experienced an athlete is with training, the younger he can begin plyometrics and the more intense the exercises can be. Prepubescent athletes should not perform high shock activities, but low intensity plyometrics should be fine. Full range of motion is a prerequisite for performing plyometrics.
Athletes must also have a good strength base before performing plyometrics. The athlete should maintain a strength program for a few months before beginning plyometrics. During these strength activities the trainer should pay particular attention to using functional strength activities which use the core musculature which will be addressed during the plyometric activity.
Before a plyometric training workout, the athlete should first warm up with a dynamic warmup procedure. This should involve at least 15 minutes of calisthenics and light skipping and sprinting motions. This warmup will enhance the muscle’s ability to perform the plyometrics and decrease the chances of injury. The programs should always involve variety to decrease plateauing during training.
These exercises will include many different varieties of jumps and explosive movements. Recovery between workouts is accepted to be 48 to 72 hours which would dictate about 2 plyometric workouts per week. The volume is regarded by the number of foot contacts performed per session. The intensity and volume of the exercises should have an inverse relationship during your training programs. This means that if the stress of the exercise is very high, the number of repetitions should be kept low.
Try This at the Gym
A great example of a beginner plyometric workout is one I got from an Olympic coach that is sure to make you more explosive. Jump for fifteen seconds with as short and fast jumps as you can staying in one place. Keep your body straight and pull your toes up after every short jump. Let your arms help in quickly pumping yourself up and down. Count the number of contacts you can make in fifteen seconds and try to beat it for 6 sets. Rest 30 seconds in between each set. Try it before your workouts 3 times per week and see if you can increase the contact number over a few weeks. If you do, you have made yourself more powerful using plyometrics!
"Martin Rooney is director of the Parisi Speed School and conditioning coach for Team Renzo Gracie. He has trained fighters for the ADCC, UFC, and Pride FC". His "Training for Warriors" book and DVD are at www.parisischool.com.
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