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Plyometrics - Wikipedia

Plyometrics - Wikipedia

Plyometrics, or "plyos" for short, are a type of exercise designed to produce fast and powerful movements. They are generally used by athletes to improve performance in sports, especially those that involve speed, quickness and power.^[1] In addition, it is possible to find plyometrics used in the fitness field, but to a much lesser degree.^[2] Thus, plyometric exercises use explosive, fast-acting movements to develop muscular power and to improve overall speed. In other words, it's exercise that allows muscles to exert maximum force in the shortest amount of time possible.

Contents 1 Introduction 2 History 3 Methodology: Plyometrics that utilize the shock method 4 Plyometrics as simple jumping (with little regard for time of execution) 5 Safety considerations 6 References 7 Further reading

Introduction

The term plyometrics was coined by Fred Wilt after watching Soviet athletes prepare for their event in track and field. He felt this was a key to their success.^[3] It is a poor term to describe what happens^{[citation needed]} but it has since been accepted and is now well established. When Wilt learned of the work being done by Michael Yessis on Soviet (Russia) training methods, they quickly collaborated to help disseminate information on plyometrics.

Since its introduction in the early 1980s, two forms of plyometrics have evolved. In the original version of plyometrics created by Yuri Verkhoshansky of the former Soviet Union, it was defined as the shock method.^[4][5] In this, the athlete would drop down from a height and experience a “shock” upon landing. This in turn would bring about a forced, involuntary eccentric contraction which was then immediately switched to a concentric contraction as the athlete jumped upward. The landing and takeoff were executed in an extremely short period of time, in the range of 0.1- 0.2 seconds. The shock method is the most effective method used by athletes to improve their speed, quickness and power after development of a strong strength base.^[6]

Rather than using the term plyometrics to indicate exercises utilizing the shock method, it may be preferable to use the term explosive or true plyometrics which can be considered the same as the plyometrics originally created by Verkhoshansky.^[7] The shock method that he created was the result of studying the actions that occur in running and jumping. He found that the landings and takeoffs in these two skills involved high ground reaction forces that were executed in an extremely quick and explosive manner. For example, time of execution of the landing and takeoff in jumping was close to 0.20 seconds and in sprinting it was approximately 0.10 seconds.^[8]

Since one of the main objectives of the Soviet research was to develop practical methods of training to improve athletic performance, Verkhoshansky tackled the task of how these forces in explosive execution could be duplicated in an exercise. By doing exercises such as the depth jump, that he created, the athlete would enhance his ability in the takeoff and his resultant performance in the running or jumping event.^[9] He experimented with many different exercises but the depth jump appeared to be the best for duplicating the forces in the landing and takeoff.

The second version of plyometrics, seen to a very great extent in the United States, relates to doing any and all forms of jumps regardless of execution time. Such jumps cannot be considered truly plyometric (as described by Verkhoshansky) since the intensity of execution is much less and the time required for transitioning from the eccentric to the concentric contraction is much greater. The term plyometrics became very popular with the publication of many books on the subject matter. It now appears impossible to go back to its original meaning and method of execution.

As a result, it is important to distinguish which type of “plyometric” exercise is used in order to determine its effectiveness and potential to receive the stated benefits. Understand that even though the name plyometrics is given to all jumps, not all jumps are plyometric.

Why is plyometrics so misunderstood and misapplied?

Why is plyometrics so misunderstood and misapplied?

Dr. Michael Yessis

Dr. Yessis demonstrates Shock Method, closely related to Plyometrics, with athlete Josh The answer to the above question, “Why is plyometrics so misunderstood and misapplied?", is very simple; there are no unified definitions or descriptions of what constitutes true plyometrics and there are few legitimate guidelines for application. But there is quite a bit of BS tossed around to make plyometrics appear impressive and meaningful. Anyone who writes about plyometrics or talks about it or presents a visual demonstration on YouTube or some other video outlet is seen as an expert. The more impressive the BS or the videos, the more swayed the viewer becomes.  In the last 30 to 40 years since I first introduced plyometrics to the United States I have seen the term plyometrics being used to describe just about every exercise that is done. For example, plyometrics is now being used to describe a push-up,  lateral walking on the hands, executing 100 jumps in a row and how it can be practiced in a pool. It is getting to the point where now it is hard to find any of the old commonly used terms to describe a particular exercise being done. The reason for this appears to be that plyometrics is now considered a buzzword or a trendy term that supposedly gives the reader the impression that the exercise is state of the art or brand-new. You are led to believe that the old style push-up is now passé and you should do the plyometric version of the push-up which of course, is basically the same. The problem with doing the BS Plyometrics that are permeating the field is that you will NOT get explosive. You will NOT reap the benefits of what true plyometrics can deliver. It is no wonder that Dr. Yuri Verkhoshansky who created plyometrics and is considered to be the father of plyometrics refused to accept this title. According to him the plyometrics being practiced today is a far cry from what he created back in the 1960s-70s in the former Soviet Union. He called his method the shock method or as I sometimes translated it, hit or impact method. This method consisted of the body receiving a quick shock or impact which then produced a powerful involuntary eccentric contraction. The great tension produced in this eccentric contraction was then given back in the return movement which consisted of the concentric contraction.  How quickly the eccentric switched to the concentric contraction determined the effectiveness of the exercise. In general, the switching from the landing or receiving to the takeoff or repelling action respectively takes between 0.1 and 0.2 seconds. This then constitutes an effective true plyometric exercise. This does not mean that other exercises that use this concept are not effective. They can be effective exercises. For example, if the switching takes up to 0.5 seconds, it can be known as a warm-up plyometric or jump exercise or a lead up or introductory exercise to doing true plyometric work. How did we get to the state that we are now in? A good portion of the blame should be placed on some of the early plyometric books in which almost all of the exercises described were not true plyometric exercises: they were jump exercises. Keep in mind that if the jumps are not executed as quickly as possible, especially in the range of 0.1 to 0.2 seconds they cannot be considered as true plyometric exercises. After reading these books or listening to some of these newfound experts many people began doing jump exercises rather than true plyometric exercises. The end result was that everyone came to believe that jump exercises are plyometric exercises. But as already discussed, they are not. To get a better feel for the information on plyometrics that is presently being disseminated I did a search on Google. After checking the sources on just the first two pages you will be amazed at the wide variety of opinions and exercises being used. This is why for the most part, I say most of it is BS because it is far from what true plyometrics is or should be - if you want to get the results that are possible from doing true plyometrics. One reason why most of it is BS is because the “experts” basically repeat each other while putting their own stamp of approval on what they say is plyometrics. For example, there are several individuals who say that they are telling you the truth behind plyometrics, bring out that “… Plyometrics originated as a training method in the secretive Eastern Bloc countries where it was referred to as jump training. This is hogwash. Not only was it originated in the former Soviet Union (which was not as secretive as we were led to believe) but it was distinguished from jump training. These experts and continue to say that  “… In the 1920s, the sport of track and field was the first to employ a systematic method of using plyometric-training methods. By the 1970s this method of power development was being used by other sports that required explosive power for successful competition.” On first glance this sounds impressive. However it is pure fiction. Plyometrics did not exist in the 1920s. It is true that track and field was the first to use plyometrics and that it was also used by other sports for explosive power in the 1970s. However, its use in other sports was only beginning at this time because plyometrics was not developed until the late 1960s, early 1970s. Other experts state that plyometrics was developed to improve weightlifting. This too is a fallacy. However it should be noted that plyometrics is also used in the training of weightlifters.  Pure garbage is the statement that plyometrics was known as jump training. The Soviets used jump training and plyometric training in one session or in alternate sessions. Jump training was and is used as a separate type of training. Plyometrics may involve jumping but not all jumps are plyometric! For even more examples of BS the author goes on to state that “ Plyometrics can best be described as "explosive-reactive" power training. This type of training involves powerful muscular contractions in response to a rapid stretching of the involved musculature. These powerful contractions are not a pure muscular event; they have an extremely high degree of central nervous system involvement. The event is a neuromuscular event! “. These may sound like impressive words but they mean very little and show lack of understanding. For example, the description, “explosive-reactive”. The explosive nature of plyometrics is seen mainly in the transition and resulting movement. The reactive comes before the explosive or does the author mean something different? He describes plyometrics as a neuromuscular event but yet, all movements, sports skills and actions are neuromuscular in nature.  Is this said just to impress us? The authors also miss the mark when it is stated that  ” this type of training involves powerful muscular contractions in response to a rapid stretching of the involved musculature”. In a true plyometric action most of the stretching and shortening takes place in the tendons, not in the muscles. It is also easy to find statements to the effect that  running, is a plyometric event. They also consider other skills such as  throwing, swinging a golf club/bat, jumping and skipping as plyometric events. They do not back up this statement with facts because most likely they could not find any substantiation in the literature. Each of these skills may include a plyometric action but the skill itself cannot be considered plyometric. For example in running it is only the landing and takeoff that is plyometric -- but only in the best sprinters.  The other leg actions are not and should not be considered plyometric. You can however, do some plyometric type exercises to enhance some of these actions such as the knee drive. See Explosive Running or Explosive Plyometrics for details. In response to questions related to finding a good book on plyometrics several authors recommend the book Jumping into Plyometrics. This is a good book but not for true plyometrics since it contains mostly jump exercises. In fact this book, which was one of the first to be published for the mass market, may have been responsible for many people believing that plyometrics is simply doing jump exercises. This book is also recommended for sports specific plyometric training on several sites. This too is a fallacy because plyometrics is not specific to any sport. Plyometrics is used only to develop an explosive joint action that is used to improve execution of a particular skill. Thus it is important for all sports that require this particular skill. For example, running is involved in a multitude of sports; how then can an exercise specific to improving the pushoff in running be specific to a sport. It can only be specific to improving the pushoff in running. Some sites recommend supplementary equipment such as jump soles for use in plyometric training. Such equipment can be used effectively but they are certainly not necessary. Many times this equipment causes injury because of the extreme stretching that takes place. The misinformation on plyometrics is compounded many times over when it comes to the exercises and their descriptions that are given by the various pseudo-experts. It is possible to fill up many pages with examples of these non-plyometric exercises masquerading as true plyometrics. For example, there are several that recommend double leg jumping or bounding. In the directions you are told to go into a deep swipe and jump forward as far as possible keep the landing short and then leap out again. In the accompanying video the athlete executes the leap well. Upon landing he stops and then initiates a new jump.  This automatically eliminates it as a plyometric exercise. Some recommend the front chop it which they swing a medicine ball up-and-down from between the  legs to overhead. This has nothing to do with an explosive action since there is no loading or release. Almost all sites recommend doing multiple jumps of 50 to 100 or more or jumps last thing 90 or more seconds. These are jump exercises, not plyometric exercises. A true plyometric exercise should be done for a maximum of about 10 reps at last no more than 10 seconds for execution of the number of reps specified. Going above 10 seconds brings in a different energy system and doing more than 10 reps is not possible have done explosively. This is why they are truly jump exercises when they exceed 10 repetitions.

Ballistics Lunge - 10 Arguments for Explosives & Plyometrics - SuppVersity

Ballistics Lunge Activates Muscle to the Same Extent as 34% Lighter Standardlift, Elastic Band & DBs Target Different Muscles. Plus: 10 Arguments for Explosives & Plyometrics - SuppVersity: Nutrition and Exercise Science for Everyone

10 scientific pieces of evidence to built a case for explosive training

If the Jakobsen study ain't enough to convince you to spend at least a couple of minutes thinking about whether or not explosive training or plyometrics (which is basically explosive training with body weight exercises) could make a valuable adjunct to your current training regimen the following 10 studies may put you in the right way:

• How can you easily implement explosive training into your current routine? There are obviously a million of ways you can implement plyometrics and explosive exercises, but if you simply wanted to incorporate them on a strength training day, as an additional, different training stimulus, the protocol the researchers in the PGC-1 α-4 study (see The IGF-1 up- & myostatin down - regulator) looks actually as if it was worth copying. This would mean that you start out with a ballistic movement (B), head into a strength part (S) and then finish up with a hypertrophy exercise (H).
  
  For leg day this could look like this: (B) 3 sets of ballistic lunges - 10-12 reps, use 66% of 10RM; (S) 5 sets of 5 reps on the leg press or in the squat rack (I suggest the leg press because it's less injury prone with really high weights), stop 1 rep away from failure; (H) 4 sets of 10 reps of deep barbell squats a 10RM + regular calf training.
  
  Obviously, this is just one way and not the way: You can also do a plyometrics only circle training or do a couple of sets of plyos + a LISS session on a separate day, etc.
  
  Be creative! Test your ideas and see how you feel, but don't simply add them on top of an already overcrowded workout!
  You can safely combine classic resistance training with explosive lifting without hampering the performance in one or another (Brandenburg. 2005)
  
• The addition of explosive training and high-resistance interval training to the programs of already well-trained cyclists improve exercise efficiency and anaerobic threshold and thus produce major gains in sprint and endurance performance (Paton. 2005)
  
• If you want to improve your 1-RM max, doing a low volume (2 reps) set of explosive push ups, or  2 medicine-ball (3 to 5 kg) chest passes 30s before the actual lift can help (Wilcox. 2006)
  
• Complex training, i.e. combination of heavy lifting and explosives yields higher performance gains than heavy lifting and plyometrics, alone, across all age groups (20, 40, 60y; cf. Dodd. 2007)
  
• Explosive resistance training is safe and well tolerated in healthy women even in the eighth decade of life and elicits adaptive neuromuscular changes in selected physiological variables that are commonly associated with the risk of falls and disability in aged individuals (Caserotti. 2008)
  
• Explosive plyometrics sessions comprising maximal unilateral countermovement jumps (CMJs), calf and squat plyometric jumps, and short sprints are as effective as shuttle runs in improving maximal running speed in young elite soccer players (Buchheit. 2010)
  
• Pimping a regular soccer training with two plyometrics session per week makes it more effective in building general athletic performance (Chelly. 2010)
  
• Plyometrics are safe for young children (5-14y) and beginning at 50-60 jumps a session and increasing exercise load weekly results in the largest changes in running and jumping performance (Johnson. 2011)
  
• Explosive isometric contractions induce neural and mechanical adaptations leading to large increases in maximum voluntary force production esp. during the early phase of a movement (50ms, +54%; cf. Tillin. 2012)
  
• When adjusted to absolute force production, the evoked capacity of the knee extensors for explosive force production and the ability to utilize that capacity during explosive voluntary contractions is similar for males and females (Hannah. 2012)

Bottom line: I guess with the concluding review that obviously raises no claim to completeness it should be clear that the complementation of, yet not (necessarily) the replacement of classic strength & hypertrophy training with plyometrics or explosive lifting with relatively low weight constitutes an effective means to increase the neuronal activation and thus exponentiate subsequent strength and muscle gains.

The Jack-of-All-Traits Leg Workout from the Sáez de Villarreal study I discussed on July 15, 2012, would also be something you may want to look into if you need some inspiration for your own routine.

You should be aware, though that despite the fact that plyometrics and light load explosive lifting do not put a similar strain on your body as the standard high intensity high volume BB routines and will thus probably require less time to recuperate, their incorporation into your routine will make it necessary to cut back on the overall volume of the rest of the exercises (I assume you will up your reps on the plyos anyway, so the total time under tension wouldn't be an issue). Whether you decide to replace a HIIT or regular cardio workout with a longer full body plyometric workout, or doing one exercise less during a hypertrophy specific strength workout in order to make room for additional plyometrics (see example workout to learn how that could look like) is up to you and depends on your current goals and training status.

Plyometrics - The Definition of Plyometrics

Plyometrics - The Definition of Plyometrics

By Paige Waehner, About.com Guide

Updated October 06, 2011

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

See More About:

• plyometrics
• high impact exercise
• plyometric exercises

 

Definition: Plyometrics is a type of training involving jumping, bounding and other high impact exercises that focus on maximizing the stretch reflex of the muscles. The purpose? To teach the muscles to produce maximum force faster, which enhances performance for athletes and exercisers alike. 

 

This stretch reflex happens when you jump, one reason we often refer to plyometrics as jump training. For example, if you jump up onto a box or step and then jump down, the quads stretch as your knees bend and then quickly contract again with the next jump. It's the prestretch of the first jump that enhances the second jump.

While plyometric training is something athletes use for training, the average exerciser can reap the benefits as well in the form of more power, more strength, more endurance and burning more calories.

There are some downsides to this type of training. It's easy to injure yourself with all that jumping, especially when you're jumping down from a high platform or step. Each time you land, your joints sustain about seven times more force than your body weight, so it's important to carefully consider the types of exercises you're doing and to ease into this type of training. A personal trainer or coach is a great resource for helping you set up a plyometric training program that fits your fitness level and goals.

Examples of Plyometric Exercises

• Froggy Jumps
• Burpees or Squat Thrusts
• Squat Jumps
• Side to Side Jumping Lunges
• Prisoner Squat Jumps

More about plyometric training.
_{Source:
American Council on Exercise. ACE Personal Trainer Manual, 3rd Edition. San Diego: American Council on Exercise, 2003.}

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