Plyometrics train your muscle mass to exert most pressure in minimal time. For those who assume this seems like the advantages of energy coaching, you’re proper. When it comes proper all the way down to it, each kinds of train create stronger, quicker and extra highly effective athletes.
However the similarities solely go thus far. Plyometrics and weightlifting develop completely different facets of your muscle mass, every contributing to the quantity of energy your muscle mass can produce. When each strategies are included in a coaching program, it’s potential to maximise your efficiency positive aspects.
To know the distinction between the 2 kinds of coaching, you have to perceive the stretch-shortening cycle. The SSC is a operate of your muscle mass that happens whenever you change instructions in a rush, equivalent to when touchdown from a leap and leaping up once more, or rapidly making a reduce to alter instructions. It’s a three-step course of during which your muscle mass decelerate your physique’s momentum, maintain on to the vitality for a tiny fraction of a second, and convert that vitality into forceful motion.
Train physiologists name these three phases “eccentric,” “amortization” and “concentric,” however we’ll name them lengthen, load and fireplace.
Of the three, it’s the center one—load—that makes a plyometric a plyometric.
Right here’s particularly what goes on in your muscle mass throughout every part:
Section 1: Lengthen
In the course of the lengthening part, your muscle mass do precisely that—they get longer to gradual your physique down.
They do that each time you have to take up impression, equivalent to when your toes hit the bottom after a leap. Your muscle mass, equivalent to your glutes, quads and hamstrings, stretch and create rigidity till your physique is not shifting. Similar to a stretched rubber band, your muscle mass now comprise elastic vitality. On to Section 2.
Section 2: Load
Load is the shortest—however most vital—of the three phases. How quick? Ideally, you execute the load in 15 to twenty milliseconds.
If it takes longer than 25 milliseconds—1/fortieth of a second—you lose the saved vitality. It dissipates out of your physique as warmth. However in the event you transfer by means of this part rapidly, your physique takes that vitality and channels it into your subsequent motion. To the untrained eye, it occurs so quick, it seems like nothing occurred. However what actually occurred is that your physique loaded up on vitality, which you then unleash in Section 3.
Section 3: Fireplace
On this closing part, your muscle mass contract rapidly and forcefully to supply a robust motion, like a leap.
Can your muscle mass do that with out going by means of the stretch-shortening cycle? Sure. However the SSC offers them with an additional enhance—the elastic vitality you create in Section 1 and retailer in Section 2.
To see what a distinction this makes, faucet your index finger towards a desk as arduous as you may. Discover the sound. Now use your reverse hand to drag that very same finger again and and let it snap towards the desk. The second faucet is lots louder as a result of the elastic vitality created whenever you pulled your finger again allowed you to generate larger downward pressure.
Plyometric workout routines are supposed to be achieved with max pressure in as little time as potential. This lets you spend much less time on the bottom between jumps. Your transition velocity is quicker, and fewer elastic vitality is wasted as warmth, making for extra highly effective actions that particularly develop the SSC.
Power workout routines don’t practice the time ingredient of Section 2—even when carried out explosively. They’re just too gradual to coach the SSC, as a result of they lack a rebound, or fast transition, between the phases. Nonetheless, energy coaching does create stronger muscle mass which can be able to producing extra pressure. Plyometrics are the quickest technique to flip the energy you construct within the weight room into velocity and explosiveness on the sphere.
So whenever you’re constructing your coaching program, take into account including plyometrics to your routines. To get probably the most out of your time spent within the weight room, ideally you need to spend about 10 minutes performing plyometrics after your dynamic warm-up and earlier than energy workout routines.