Unbelievable. That was the word Olympic medal winner Fred Wilt
first used to describe the training that Soviet athletes used to prepare
for track-and-field competition. Unbelievable. Why did he use this
word? The Russian athletes were able to dominate the Olympics in the
1960's and 1970's using just one simple training technique with
unbelievable results. Wilt soon realized that this training method could
not only improve athletic performance in his own country but could help
people around the world develop physical fitness in a short amount of
time.
What was the Soviet's secret training technique? Wilt coined the phrase "plyometrics" to describe it. Plyometrics, or "plyos" for short, are exercises that use explosive, fast-acting movements to develop muscular power and to improve overall speed. These exercises are used by athletes to improve their speed, quickness, and power. Plyometrics allow muscles to exert their maximum force in the shortest amount of time possible.
The original term plyometrics referred to a "shock method" training style pioneered by Yuri Verkhoshansky of the former Soviet Union. For this training, athletes would drop from a height to experience a "shock" upon impact with the ground, which was followed immediately with a jump. The landing and takeoff were completed in a very short period of time, usually in 0.1 to 0.2 seconds. The forced, involuntary eccentric contraction of the landing and the following concentric contraction of the jump in short sequence helped to build fast-twitch muscle fibers. The muscle stimulation helped well-conditioned athletes boost their speed and quickness even further.
The modern version of plyometrics, predominantly used in the United States, involves performing a variety of jumps with little regard to execution timing. These jumps differ from the original use of plyometrics since the intensity is much less and the transition time between eccentric and concentric contraction is much greater than 0.2 seconds. While the original version continues to help Olympic sprinters improve their acceleration, this modern routine is beneficial for most people who just want to lose weight.
The basic lower body plyometric exercise is the drop jump. For this exercise, the individual drops (not jumps) to the ground from a raised height, generally 2 - 3 feet, and then immediately jumps straight up into the air. For best results, the athlete should keep the feet in contact with the ground for as short a time as possible. Variation can be implemented by adding a sequence of jumps following the initial landing. Aim for 3 - 5 total jumps in a set, making sure to have the minimum contact time with the ground between jumps. After mastering this jump, add complexity by bounding forward with each jump (and make sure to minimize the time your feet contact the ground as much as possible).
Plyometrics can also be applied to upper body exercises with variations to push-ups and medicine ball tosses. For weight loss purposes, it is best to stick with lower body plyometric exercises since these movements require larger muscles and burn more energy. Before any kind of plyometric training, make sure to do a thorough warm-up by jogging, stretching, or another low-intensity exercise. Incorporating the speed and power of plyometric movements will help anybody burn through fat faster on their diet.
What was the Soviet's secret training technique? Wilt coined the phrase "plyometrics" to describe it. Plyometrics, or "plyos" for short, are exercises that use explosive, fast-acting movements to develop muscular power and to improve overall speed. These exercises are used by athletes to improve their speed, quickness, and power. Plyometrics allow muscles to exert their maximum force in the shortest amount of time possible.
The original term plyometrics referred to a "shock method" training style pioneered by Yuri Verkhoshansky of the former Soviet Union. For this training, athletes would drop from a height to experience a "shock" upon impact with the ground, which was followed immediately with a jump. The landing and takeoff were completed in a very short period of time, usually in 0.1 to 0.2 seconds. The forced, involuntary eccentric contraction of the landing and the following concentric contraction of the jump in short sequence helped to build fast-twitch muscle fibers. The muscle stimulation helped well-conditioned athletes boost their speed and quickness even further.
The modern version of plyometrics, predominantly used in the United States, involves performing a variety of jumps with little regard to execution timing. These jumps differ from the original use of plyometrics since the intensity is much less and the transition time between eccentric and concentric contraction is much greater than 0.2 seconds. While the original version continues to help Olympic sprinters improve their acceleration, this modern routine is beneficial for most people who just want to lose weight.
The basic lower body plyometric exercise is the drop jump. For this exercise, the individual drops (not jumps) to the ground from a raised height, generally 2 - 3 feet, and then immediately jumps straight up into the air. For best results, the athlete should keep the feet in contact with the ground for as short a time as possible. Variation can be implemented by adding a sequence of jumps following the initial landing. Aim for 3 - 5 total jumps in a set, making sure to have the minimum contact time with the ground between jumps. After mastering this jump, add complexity by bounding forward with each jump (and make sure to minimize the time your feet contact the ground as much as possible).
Plyometrics can also be applied to upper body exercises with variations to push-ups and medicine ball tosses. For weight loss purposes, it is best to stick with lower body plyometric exercises since these movements require larger muscles and burn more energy. Before any kind of plyometric training, make sure to do a thorough warm-up by jogging, stretching, or another low-intensity exercise. Incorporating the speed and power of plyometric movements will help anybody burn through fat faster on their diet.
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