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.

 

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

Blogs

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 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 Next
Bring the outdoors indoors with Tunturi Routes The summer season is almost over and the dark days are just around the corner. It's time to move your workout from outside to inside again. But of course, looking at the wall inside on your cardio trainer or looking at the traffic passing by is not as nice as working out in nature. We give you five good reasons to continue your workouts indoors with Tunturi Routes. Discover Next
The kettlebell: an all-rounder for any workout The kettlebell has been used for hundreds of years to train different muscle groups. It is impossible to imagine a gym without kettlebells, and it has found its way into many households so that people can train with a kettlebell whenever they want. But where does the kettlebell actually come from, what types are there and what exactly can you train with it? Discover Next
Indiaca: what is it and how do you play it You've probably seen it before on the beach or in the park. Two teams (or two people) facing each other in a game that is very similar to volleyball. But in this game there is no ball involved. Instead, a large shuttle with a feather shuttle is used. The game is called Indiaca, which originates from Brazil and is rapidly gaining popularity in Europe. It is a fun and intensive game for (almost) all ages. Discover Next
All articles
By using our website, you agree to the usage of cookies to help us make this website better. Hide this message More on cookies »