Plyometric training: training with explosive power

Posted on 23 August 2021
Posted in Functional training, Plyometrics

It has not been used as a training method for a long time, but it has already become very popular: plyometric training! Through plyo you work on your explosive power to improve your performance in different disciplines.

The word 'plyometry' is derived from the Greek words pleiȏn (more) and meterȏ (measure), which together is interpreted as 'measurable increase'. It uses the dual action of a muscle movement.

Concentric and eccentric

A muscle movement consists of two parts. The concentric and the excentric part. In the concentric part, the muscle fibers shorten with eccentric movements the fibers actually lengthen. Plyometric training uses a 'stretch shortening cycle' (SSC): the movement from eccentric to concentric. A well known example of concentric versus eccentric can be seen when performing a bicep curl.

To give a simple plyometric example: jumping. When jumping you first bend your knees (eccentric) after which your explosively stretch your legs (concentric). The shorter and more explosive, the higher the jump. And thus you can train that and improve.

Why multi-plyometric training?

Through plyometry you work on your explosive power. This is mainly used to improve performance in different disciplines. The more 'explosive force', the higher you can jump. But you can also sprint faster, throw further and punch and kick harder. Who can benefit from that? A better question to ask would be who won't! Footballers, for example, who make an explosive sprint or jump for a high header. Volleyball players tapping the ball high and hard over the net. And what about the benefits in athletics?

What do you need for plyo training?

Your own body weight! Most workouts are based on exercises with body weight, with or without accessories, such as push-up bars, medicine balls, fitness matts and agility ladders, and of course everything you come across when you train outside, such as benches, tree trunks and poles. Want to become a real plyo-pro? Then you need to use a plyo-box (also known as 'jump box')! The exercises with a plyo-box are simple but effective. You stand in front of the box and jump on it with both legs at the same time. Then you step down calmly, and jump back on it. The higher the box, the more explosive power you need. That way you can always build up and extend the workout a little further.

What are the benefits of plyometric training?

You use plyometric training to get better at:

Maximum (explosive) force
Balance
Stability
Coordination
Endurance
Responsiveness

What muscles do you train with plyo?

In general, you train your whole body with plyometric training. Jumping in a squat position mainly trains your lower body, thighs, calves and glutes. Because you have to keep your balance well with every exercise, you also train your core (abdominal and back muscles). For example, do you use push-up supports? Then your arms, shoulders, chest and upper back are trained.

Looking for plyo accessories? Take a look at our product range!

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