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!

Blogs

The benefits of the hula hoop Hula hooping is an underrated sport. Most people immediately think of the schoolyard or gym class at school, but hula hooping is a complete workout for your body and mind. Especially your core, balance and endurance benefit greatly from a frequent hula hoop session. So dust off that hoop or buy a fitness hoop and start moving those hips! Discover Previous Next

What are the benefits of heart rate training? Are you an enthusiastic athlete and do you want to optimise your workouts? Then you cannot avoid using a heart rate monitor. By doing heart rate training, you can keep a close eye on the intensity of your workout. With this, you don't train too lightly, but you also don't go over your limit by working out too intensively. Discover Previous Next

The difference between an aqua boxing bag and a regular boxing bag Working out with a boxing bag is gaining popularity. That is logical because you have all the advantages of (martial arts) training without the disadvantages. You throw punches and kicks without having to absorb them yourself. In addition, you don't need a sparring partner when using a boxing bag (also known as a punching bag), and you're less likely to get injured. Working out with a boxing bag is effective and has many benefits. Discover Previous Next

What are the advantages of push-ups and pull-ups? Push-ups are probably one of the most well-known workouts. And rightly so. Push-ups, like pull-ups, are relatively simple exercises that you can do (almost) anywhere and which train many different muscle groups. For the basic exercises, you don't need anything else but yourself: you train with your own body weight. If you do want a more intensive workout, you can get accessories that take up very little space. Discover Previous Next

Trigger points: how to treat them? Ouch, a knot! Everyone has probably had it happen at some point, whether you play sports or not: A painful spot where the muscles cramp up. Sometimes with a clearly identifiable cause, sometimes spontaneously. These are "trigger points", also called "muscle knots": a painful hardening in muscles that no longer can relax. This can cause pain, as well as a feeling of stiffness or restricted movement. Discover Previous Next