๐๐จ๐ฐ ๐ญ๐จ ๐๐๐๐ ๐๐๐๐๐, ๐ข๐ง๐๐ซ๐๐๐ฌ๐ ๐ฆ๐จ๐๐ข๐ฅ๐ข๐ญ๐ฒ & ๐๐ฎ๐ข๐ฅ๐ ๐๐๐๐๐๐๐๐ ๐๐๐๐๐๐ ๐๐ฒ ๐๐๐๐ข๐ง๐ ๐ฉ๐ฅ๐ฒ๐จ๐ฆ๐๐ญ๐ซ๐ข๐๐ฌ ๐ข๐ง๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐๐ฎ๐ซ๐ซ๐๐ง๐ญ ๐ซ๐จ๐ฎ๐ญ๐ข๐ง๐
Get stronger, harder to kill & more durable by staying explosive
๐งต Thread ๐งต
Get stronger, harder to kill & more durable by staying explosive
๐งต Thread ๐งต
You have become curious about all the talk about โplyometricsโ & โexplosiveโ exercises
You have heard how they are obviously useful for performance athletes
But what you probably have not heard about is how they improve mobility, joint health &โฆ
keep you BIOLOGICALLY younger
You have heard how they are obviously useful for performance athletes
But what you probably have not heard about is how they improve mobility, joint health &โฆ
keep you BIOLOGICALLY younger
Yes the use of explosive exercises & plyometric movement benefit your health in several ways:
> higher ๐ง output to muscles
> stronger strength signals when lifting heavy
> faster muscle contractions for speed
This means:
> jump higher ๐คพโโ๏ธ
> hit harder ๐ฅ
> run faster ๐โโ๏ธ
Great
> higher ๐ง output to muscles
> stronger strength signals when lifting heavy
> faster muscle contractions for speed
This means:
> jump higher ๐คพโโ๏ธ
> hit harder ๐ฅ
> run faster ๐โโ๏ธ
Great
But it also means some things that are highly underrated:
> maintain your fast twitch type 2 muscle fibers
These can deteriorate quickly with age if you donโt train them
> develop durable joints that can withstand impact from landing/falling
Ideally you do this *while young*
> maintain your fast twitch type 2 muscle fibers
These can deteriorate quickly with age if you donโt train them
> develop durable joints that can withstand impact from landing/falling
Ideally you do this *while young*
Falls are the #1 cause of acceleration of mortality (slip on ice, fall in shower, etc)
And POWER (strength x speed) is a more predictive indicator of resistance to injury than strength/muscle size alone is
And POWER (strength x speed) is a more predictive indicator of resistance to injury than strength/muscle size alone is
It has also been shown that power/explosiveness can be maintained into seniority MUCH longer than most believe
This is likely due to the fact that any & all explosive efforts are eliminated from most individuals lifestyles after they stop playing sports after age 18-22
(Komi)
This is likely due to the fact that any & all explosive efforts are eliminated from most individuals lifestyles after they stop playing sports after age 18-22
(Komi)
Another less appreciated benefit of plyometric work is that muscles & joints need to be able to tolerate 3 major factors to be as resilient and healthy as possible
Tension on a joint is increased through adding:
1) length
2) load
3) SPEED
Tension on a joint is increased through adding:
1) length
2) load
3) SPEED
These are described simply as:
Can you lengthen a muscle/joint to its full active range safely?
How much weight can it bear?
How much IMPULSE can it bear?
Can you lengthen a muscle/joint to its full active range safely?
How much weight can it bear?
How much IMPULSE can it bear?
A joint/muscle needs to be able to be both capable & durable in all positions to be as secure as possible
The 3 ways you put tension on it is by stretching it, loading it with weight, or loading it with speed
(Or any combination of these)
The 3 ways you put tension on it is by stretching it, loading it with weight, or loading it with speed
(Or any combination of these)
If you lengthen a muscle so it can tolerate stretch this is good
By loading it with weight this is also good
However the factor you are probably missing is SPEED
If you remove the need for speed from your fitness completelyโฆit will remove ITSELF from your fitness completely
By loading it with weight this is also good
However the factor you are probably missing is SPEED
If you remove the need for speed from your fitness completelyโฆit will remove ITSELF from your fitness completely
By adding in plyometric and explosive work to your fitness routine you will be able to maintain youthful durability & athletic prowess for very long in life (maybe forever - we donโt really know what human limits are as most donโt try)
So letโs explain how to use them:
So letโs explain how to use them:
But first Iโd ask for you to like + RT the first tweet if possible
The exposure is helpful to me as Iโm trying to write more content full time for free
But I need some kind of growth to make this possible
Any help is appreciated if you donโt mind to like + RT above
Thank you
The exposure is helpful to me as Iโm trying to write more content full time for free
But I need some kind of growth to make this possible
Any help is appreciated if you donโt mind to like + RT above
Thank you
First letโs quickly cover what plyometrics areโฆ
Plyometrics are just exercises that depend on your body โlandingโ at some joint angle and quickly โreboundingโ from that position
For example - hurdle jumps are a classic plyometric activity
Plyometrics are just exercises that depend on your body โlandingโ at some joint angle and quickly โreboundingโ from that position
For example - hurdle jumps are a classic plyometric activity
Not all explosive exercises are truly โplyometricโ however (tho the term is often used for all jump types)
Exercises that do not utilize a โreboundโ are NOT truly plyometric
For example - box jumps
A jump is not plyometric if done at a stand still because there is no โreboundโ
Exercises that do not utilize a โreboundโ are NOT truly plyometric
For example - box jumps
A jump is not plyometric if done at a stand still because there is no โreboundโ
There is benefit to both of these movements but it is the โtrue plyometricsโ that really build the ability to contract + relax musculature
& put high impulses into them which build the ability to absorb impact
Many find they are much looser & feel good after track sessions
& put high impulses into them which build the ability to absorb impact
Many find they are much looser & feel good after track sessions
By developing the ability to safely absorb impact/move explosively & โteachingโ the nervous system that the body is safe to do so
Mobility & maintenance of strength + health as you age vastly improve
DO NOT eliminate these from your program just because youโre โnot an athleteโ
Mobility & maintenance of strength + health as you age vastly improve
DO NOT eliminate these from your program just because youโre โnot an athleteโ
How can we program these?
What exercises are best to use or start with?
How much time will this take?
How do I prevent injury or mistakes?
Iโll guide you through all this with simple answers below:
What exercises are best to use or start with?
How much time will this take?
How do I prevent injury or mistakes?
Iโll guide you through all this with simple answers below:
1) if you are new to plyometrics โ may not have a strong tolerance to elastic rebounds though a muscle or tendon
The answer is to find exercises at a length/load/speed that you can tolerate
Here are some intro examples that most can use:
The answer is to find exercises at a length/load/speed that you can tolerate
Here are some intro examples that most can use:
POGO HOPS
Lightly pop off the ground with your ankles being the main contributor
Start light and low at first
2-4 sets of 15-30 hops is good (less if needed)
Lightly pop off the ground with your ankles being the main contributor
Start light and low at first
2-4 sets of 15-30 hops is good (less if needed)
POGO TUCK JUMPS
You can increase the impulse by adding a greater speed drop and weight into the landing by adding tucks to the jump
(Keep hopping if you can)
You can increase the impulse by adding a greater speed drop and weight into the landing by adding tucks to the jump
(Keep hopping if you can)
BOX JUMPS
Yes these are not fully โplyometricโ as we covered
But they are a way for many to develop fast muscle contractions without landing stress
Some may need this to practice jumping with high effort if they canโt handle more impacts
Easy way to add jumps with less stress
Yes these are not fully โplyometricโ as we covered
But they are a way for many to develop fast muscle contractions without landing stress
Some may need this to practice jumping with high effort if they canโt handle more impacts
Easy way to add jumps with less stress
A seated box jump version is particularly useful as you must explode from a relaxed position (seated on box)
This forces the brain to send the most rapid & powerful signal to the legs to propel you into the air
Thus the ๐ง drive for creating rapid force is particularly powerful
This forces the brain to send the most rapid & powerful signal to the legs to propel you into the air
Thus the ๐ง drive for creating rapid force is particularly powerful
FORWARD LEAPS
Eventually larger bounds can be used (AS you can tolerate them)
2-4 sets of 2-6 bounds
These are very powerful for building the ability to react off the ground fast & building the legs connective tissues up
Donโt overdo them and start easy
Eventually larger bounds can be used (AS you can tolerate them)
2-4 sets of 2-6 bounds
These are very powerful for building the ability to react off the ground fast & building the legs connective tissues up
Donโt overdo them and start easy
SPRINTING
Yes sprinting is a plyometric and likely the best one of all time
Every step is a landing and rebound effect with maximum intent
Sprint 1-2x per week for 10-40 yards at a time
100-200 total yards a session is good
Sprinting is very unique as well
Read more here:
Yes sprinting is a plyometric and likely the best one of all time
Every step is a landing and rebound effect with maximum intent
Sprint 1-2x per week for 10-40 yards at a time
100-200 total yards a session is good
Sprinting is very unique as well
Read more here:
2) Often the best place to use plyometrics is at or near the beginning of any strength session
This allows the nervous system and muscle to be fresh so they can be explosive & it can help prime the muscles for better performance during strength focused activity
This allows the nervous system and muscle to be fresh so they can be explosive & it can help prime the muscles for better performance during strength focused activity
A good practice for those trying to figure out how to begin using these without adding a ton of time to your workouts is set a timer for 5-10 minutes after your warm up
Try to get 5 to 10 min of *quality* jumps, hops, leaps etc in until you are either disinterested or timer ends
Try to get 5 to 10 min of *quality* jumps, hops, leaps etc in until you are either disinterested or timer ends
This keeps you time efficient & prevents you from going to far
Many wonโt be able to handle more than 15-25 total big jumps per session if a landing is involved
Start small & turn small jumps into big jumps as you test yourself gradually
15-25 reps a session is good
Many wonโt be able to handle more than 15-25 total big jumps per session if a landing is involved
Start small & turn small jumps into big jumps as you test yourself gradually
15-25 reps a session is good
Remember this is not cardio
We arenโt performing jumps until fatigue or failure AT ALL
You want to mostly avoid this
Rest 45-90 seconds between jump sets OR take as long as you need to feel you can jump to your best ability
Quality is what matters here - not heart rate
We arenโt performing jumps until fatigue or failure AT ALL
You want to mostly avoid this
Rest 45-90 seconds between jump sets OR take as long as you need to feel you can jump to your best ability
Quality is what matters here - not heart rate
If you want more advanced routines, in-depth information, or return to sprint/plyometric protocols
You can use the routines & more advanced exercises laid out on my substack
There are many different posts covering this topic but try these:
open.substack.com
You can use the routines & more advanced exercises laid out on my substack
There are many different posts covering this topic but try these:
open.substack.com
ADVANCED work for those who want to really push their athletic ability
Fighters & combat sports hobbyists especially
open.substack.com
Fighters & combat sports hobbyists especially
open.substack.com
There are actually many more posts on substack related to this practice, developing it, and building tolerance to speed & power exercises if you are starting from ZERO so please give them a look if interested in the real deal
To summarize:
Explosive & plyometric exercises are not โjust for athletesโ
They are a valuable training modality for building & maintaining strength in the body that would dissipate if ignored after your early youth
Using them properly is important for your long term health
Explosive & plyometric exercises are not โjust for athletesโ
They are a valuable training modality for building & maintaining strength in the body that would dissipate if ignored after your early youth
Using them properly is important for your long term health
If you found this thread valuable or helpful it is hugely appreciated if you can hit LIKE + RT on the first tweet below
Like mentioned earlier - I need growth and exposure to be able to bring any useful free info online regularly and it helps me afford to do this more
๐ Thanks
Like mentioned earlier - I need growth and exposure to be able to bring any useful free info online regularly and it helps me afford to do this more
๐ Thanks
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