Understanding Plyometrics

By | September 17, 2013

Previously, Jacob Hiller of The Jump Manual covered which muscles to target for jumping higher. In this next video he looks into plyometrics (an essential for increasing your vertical jump).

Understanding the technology of plyometrics and how to use it to your advantage for increasing your vertical jump and increasing your  quickness:

Most people are doing plyometrics incorrectly. Why don’t they understand how to do it?
It’s not easy to understand (lots of jargon being used)
Research is still being done to understand the effects of plyometrics
Honestly, I really don’t understand why 97% of people are doing plyometrics incorrectly

One thing is certain, plyometrics will dramatically increase your explosion potential

Why are plyos important?

Science has shown that…

plyos + resistance training = optimal results for vertical jump and quickness training
either technique isolated is not as effective as they are combined
plyos done incorrectly will yield little results

Muscle qualities and how muscles make us jump

your muscles are not rubber bands
muscles have elastic qualities
bones are simple levers
muscles briefly store elasticity

Muscle Load and Explode

you load the muscle when the toe is pointed upwards, creating a tension

when you shorten or contract the muscle by pointing the toe downward it snaps back (load & explode)

for those who want to know how to jump higher this process is integral

Load -> Amortization -> Explode

Loading

  • loading your muscle is done by using body weight and gravity
  • loading causes an “eccentric contraction”
  • eccentric contraction makes your muscle work while lengthening

Amortization

  • Amortization is the moment in between lengthening and shortening
  • the moment between eccentric contraction and concentric contraction
  • amortization has French roots
  • it is the number 1 reason for incorrect plyos and the key to effective plyometric workouts

Explode

  • you must explode at full intensity
  • the explosion combined with the release or snapback of stored elasticity, allows your muscle to train quicker
  • contraction initiated while the muscle is loading puts additional stress on the muscle (good for muscle development)

General Rules
keep reps below 15 and 2-4 sets per exercise
12-15 sets per session
make sure you properly recover
also do resistance training

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