Plyometric Training Methods

Vertical Jump Training: Vert Shock

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Before undertaking serious plyometric training, it is important that you first develop a strength base. Since the force developed in some types of explosive training can reach 20 times your body weight, it is easy to see why you must be strong enough to withstand such forces. This means that you must develop concentric, eccentric, and isometric strength since all three of these muscle exercise regimes are used in plyometrics (explosive training). When you start training you should first go on an all - round total body conditioning program. You should do exercises to develop all the muscles of the body and all the joints in all of their actions. This type of training should last between 1 - 3 months, depending upon your initial level of fitness. Once this general base is well developed, you should then begin to do strength exercises which more closely duplicate the actual movements involved in your sport(s), including plyometrics. The more specific the exercises, the greater will be the effectiveness of your workouts.

The development of explosive strength is more complex, and four methods are used. They are:

• exercises with weights

• jump exercises (which up to this time have comprised the more popular concept of plyometric training)

• specialized equipment

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US Navy Seal Physical Fitness Training Manual

US Navy Seal Physical Fitness Training Manual

Use the same methods the American Navy Seals use to get fit and become the elite enforcers in the world today! The Navy SEAL Physical Fitness Guide has been prepared for the SEAL community with several goals in mind. Our objective is to provide you, the operator, with information to help: Enhance the physical abilities required to perform Special Operations mission-related physical tasks Promote long-term cardiovascular health and physical fitness Prevent injuries and accelerate return to duty Maintain physical readiness under deployed or embarked environments.

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