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Essentials of Plyometric Training in Strength and Conditioning

This chapter on plyometric training from "Essentials of Strength Training and Conditioning" covers the fundamental aspects of plyometric exercise, which allows muscles to exert maximum force in minimal time. It includes insights into the mechanical and neurophysiological models of training, emphasizing the importance of rapid stretching and reflexive muscle actions. Detailed guidelines are provided for program design, covering mode, intensity, frequency, duration, recovery, and progression, making it crucial for coaches and athletes aiming to enhance explosiveness and athletic performance.

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Essentials of Plyometric Training in Strength and Conditioning

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  1. CIV Fitness/S&C Sutherland College Health & Recreation Semester 2 2012. Version 1 Steven Tikkanen – F129

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

  3. 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.

  4. 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.

  5. 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.

  6. PLYOMETRIC TRAINING

  7. PLYOMETRIC TRAINING • Plyometric program design • Mode • Intensity • Frequency • Duration • Recovery • Progression

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

  9. 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

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

  11. 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.

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

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