Plyometric training: training with explosive power

Plyometric training: training with explosive power

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.

<h3><strong>Concentric and eccentric</strong></h3>

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.


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.


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