As the time goes by plyometrics is part of every fitness workout routine, especially the routines designed for beginners. Although many people don’t know what plyometrics are they use them in their every-day activities in the gym.
Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).
Plyometrics includes explosive powerful training exercises that are trained to activate the quick response and elastic properties of the major muscles in the body.
What is the best plyometrics workout?
You may think that there is a specific perfect plyometrics workout, but there is not. However, we can tell which plyometrics workout is ineffective and which is quite effective for us.
My favorite plyometric workout is the one that is created by Tony Horton and can be found in his P90x series. That is the one of my favorite workout plans, where I was first introduces with the ‘plyometrics’ term.
How to measure which plyometrics workout plan is for you and at what level of physical fitness you are?
There is a vertical jump training test that you can take, since plyometrics are originally jump exercises.
- Take a piece of tape or chalk and, standing next to a wall reach your arm up as high as possible while standing flat-footed and either place the tape on the wall at your highest point or make a mark with the chalk.
- Next, stand next to the wall and jump up as high as possible and place the tape or make a mark on the wall at your highest point. Repeat 3 more times.
- Take a measuring tape and measure the difference between the low mark and the high mark. This is your vertical jump.
The higher you vertical jump is the more leg strength you have, ergo, you need advanced plyometrics workout plan. That means that you can focus more on your other weaknesses. Since the vertical jump is the main weakness to all beginners, every plyometric workout plan should be structured around that.
What are the benefits of plyometrics?
Plyometrics have a lot of benefits, and endurance is not one of them like a lot of people think. Although they are considered as superior cardio exercise, they have another use. It is already mentioned above that plyometrics are used for increasing the vertical jump, increasing speed, agility, explosiveness, leg strength and much more.
Basketball players, as well as football and volleyball players will benefit the most out of these exercises.
My favorite group of people who can benefit from plyometrics are ‘beginners’. I do not care if they are beginners in sports or fitness in general I advise people to do these kinds of exercises. That is why today I will give every beginner a plyometric workout plan that he could follow and increase his physical abilities.
We will begin with three days a week of plyometrics.
First day will be coupled with your chest workout (or whatever you have on Monday):
Monday is where you begin with the test. Go back to that section and do that at home.
Next day is Wednesday. Again, you will couple the plyometrics with your other workout:
- Jump rope- 3 sets of 2 minutes
- Ankle hope- 3 sets of 30 reps
- Jump squats- 3 sets of 10 reps
- Calf raises- 3 sets of 15 reps each leg
This may seem too easy, but trust me, you have to take it easy at the beginning.
On Friday we do something else. Try to avoid leg day on Friday or Saturday when you do this:
- Jump rope- 3 sets of 2 minutes
- Wall squats- 3 sets of 20 seconds
- Line jumps- 3 sets 15 reps
- Calf raises- 3 sets of 15 reps each
You do this for 1 month straight, 3 days a week. First week on Monday you will do the test and after that you will do the same exercises that you do on Friday two times a week.
This is a simple plyometric workout that will help you get the strength you need so you can advance into something more serious. If you need, do this two months in a row before advancing into something more serious.