Jump into Plyos! 1822 Fitness - Bootcamps, Personal Training, & Atheletic Training West Palm Beach

Plyometrics (also known as “plyos”) is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. Plyometrics has been shown across the literature to be beneficial to a variety of athletes. Benefits range from injury prevention, power development and sprint performance amongst others.

Plyometrics can be done using a variety of equipment such as angle boxes, angle boards, bars, boxes, dumbbells, heavy bags, hurdles, landing pits, medicine balls, stair steps, and tubing or bands. There a few things we have to understand about plyos. They emphasize posture, balance, flexibility, stability, and mobility, so is very important to warm-up properly before and to cool-down after finishing with the plyometric drills. Before adding extra resistance to your body, make sure to dominate the moves using your body weight first and progressively add weight or resistance as you get stronger and master the drills. For example, an individual who has dificulties with posture while trying to perform the squat jump should not add a weighted bar to his back before he corrects the posture problem. Technique is everything! Make sure to have a coach or trainer guiding you through this process. If by yourself, do the drills in front of a mirror so form issues could be addressed and corrected.

Now a days plyometric training has been incorporated into fitness bootcamps, crossfit, p90x, insanity and other fitness program to get fit, tone-up and lose body fat. It’s no longer only for athletes and a lot of fitness professionals are using this method to maximize the training experience and the results. We implement plyometric training at 1822 Fitness with our athletes and in our bootcamps, and let me tell you that our members love it. Some of them have never participated in any kind of sport, and now they feel like they are athletes, and they have maximized the results because they have done something they have never done before and now they are in a place they’ve never been and they like that. And for our athletes, they have improved their athletic performance to they point that they have everybody talking and asking them what are they doing?!

Plyometric training is very beneficial if done correctly and with the right guidance. If you want to experience a training session like no other, give us a call, and let’s help you head the right direction!

Follow this simple plyometric routine and you’ll see that you will not be the same in 4-6 weeks.

Do 3 sets of 10 reps for each exercise, resting for 1 minute between sets and 2-3 minutes between exercise. Perform each drill at 100% effort, minimizing the contact with the ground and emphasizing on powerful and explosive movements.