If you are looking to seriously up your fitness game, then consider adding plyometric exercises to your routine.
What is Plyometrics
Plyometrics or plyos for short, are explosive exercises that require you to generate a large amount of force in a short period of time.
There is a good chance that you have done or have seen plyos before. Some examples of these explosive type exercises are a box jump, a burpee, a hands-release or plyometric push-up, and a pop squat. Maybe you’ve done these before in a class or practicing for a sport or at a gym with friends. Perhaps you’ve seen other people perform a plyo workout at the gym but have yet to try these intense moves yourself.
Regardless of your fitness background, there are a lot of different plyo exercises you can try at home with just your bodyweight. Plus the added benefits you can have to your health by adding a plyometric workout into your routine is priceless.
How does Plyos Help You
Plyos exercises involve your anaerobic system. The anaerobic system is the “energy system” that fuels your body during exercise. This type of system is so intense you can’t keep it up for more than a couple minutes at a time. Plyometrics are one of the most challenging types of movements you can do in a workout. Plyometrics also count as cardio since they are a high-intensity exercise that will get you breathless fast. Plyos also challenge your strength, since your muscles have to work hard to perform them.
Plyos exercises are actually full-body movements. Many plyometric moves such as jumping lunges, pop squats, and tuck jumps, place an extra emphasis on your core and lower half. But there are some upper-body-focused plyo moves also such as plyo push-ups and explosive medicine ball throws. They also help increase speed, strength, endurance, agility, and coordination. Plyos can also boost tendon strength and increase your rate of force development, which is essentially your body’s ability to generate a lot of power really fast.
How can you add plyometrics in your routine?
Are you feeling excited about the benefits of plyos and ready to try a plyometric workout? That’s awesome! But before you jump right in to adding this to your routine there are a few things you should know first.
So the first thing to keep in mind before you begin is that plyos is not something you need or should do every day. The “right” amount of time per week to really depend on your goals and fitness level. But as a general rule of thumb, plyo beginners should start with one or two days a week. Gradually ramp up the intensity from there once you become familiar with the moves and how much energy and force it really takes. Just remember that attempting plyo work when your body’s not at its best can set you up for injury.
When you are ready to start, it’s best to begin with a low rep count. I recommend between three to five reps as a general starting place. Also make sure that you give your body enough time to rest in between reps and sets. The key is to use proper form and give every plyo move your all. The right amount of rest will always vary based on your fitness level, goals, and the intensity of the specific move that you are performing. Just be sure to stay mindful of how your body feels and tailor your rest periods accordingly.
Plyometric Exercises
Here are some plyometric exercises that you can try at home to add to your workout routine.
- Pop Squat
- Split Squat Jump
- Reverse Lunge to Knee-Up Jump
- Tuck Jump
- Jump Squat With Heel Tap
- Skater Hop
- Burpee
- Box Jump
- Single-Leg Deadlift to Jump
- Lateral Lunge to Runner’s Jump
- Hands-Release Push-Up
- Burpee Into Tuck Jump
I hope this helps you to create a little variety in your workout routine. These plyometric workouts really are challenging but they have great health benefits as well. Just add one or two into your routine and see where it goes.
As always, thank you for reading my blog and I hope this information helps you live a healthier, happier life.
You only get one body…..make the change!
Darren
Harmony Shift 