CIV Fitness/S&C Steven Tikkanen – F129 1 Sutherland College Health & Recreation Semester Version 1

PLYOMETRIC TRAINING CHAPTER 19 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle

PLYOMETRIC TRAINING  Plyometric exercise refers to those activities that enable a muscle to reach maximal force in the shortest possible time.  Plio = more  Metric = to measure  Stretch shortening cycle (SSC)  Increase the power of subsequent movements by using both the natural elastic components of muscle and tendon and stretch reflex.

PLYOMETRIC TRAINING  Mechanical model  Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored.  When immediately followed by a concentric muscle action, this stored elastic energy is then released.  Increasing the total force production.

PLYOMETRIC TRAINING  Neurophysiological model  Stretch reflex – knee tap  Muscle spindles – contract muscle  Muscle spindles are stimulated by a rapid stretch, causing a reflexive muscle action.  This reflexive response increases the force the muscle produces.

PLYOMETRIC TRAINING PHASEACTIONPHYSIOLOGICAL EVENT I – EccentricStretch of the agonist muscle Elastic energy is stored Muscle spindles are stimulated II – AmortizationPause between phases I and II Motor neurons transmit signals to agonist muscle group III – ConcentricShortening of agonist muscle fibres Elastic energy is released Motor neurons stimulate the agonist muscle group

PLYOMETRIC TRAINING  Plyometric program design  Mode  Intensity  Frequency  Duration  Recovery  Progression

PLYOMETRIC TRAINING  Mode  Lower body  Upper body  Trunk  Intensity  Points of contact  Speed  Height of the drill  Participant's weight

PLYOMETRIC TRAINING  Frequency  1-3x’s/wk  Recovery  Work-to-rest ratio,1:5 or 1:10  Volume  Beginner – 80 to 100 contacts per session  Intermediate – 100 to 120 contacts per session  Advanced – 120 to 140 contacts per session

PLYOMETRIC TRAINING  Program length  4 to 10 weeks  Progression  Progressive overload  Chu – level 1 to level 5  See video.

ALTERNATIVE METHODS OF TRAINING EXPLOSIVENESS  Traditional Combination Training  Power exercises at the beginning of a workout session before strength training.  Compound Training  Plyometerics on one day and strength training on another.  Complex Training  Several sets of heavy strength training, followed by lighters power movements.

ALTERNATIVE METHODS OF TRAINING EXPLOSIVENESS  Contrast Training  Alternating strength exercises with power training from set to set.