The Power of Plyometrics: JUMP into a Stronger Workout!

Are you tired of the same old warm-up routine before your weightlifting session? Boring stretches and cardio machines may get your heart pumping, but they won't necessarily help you reach your full potential in the gym. Enter plyometrics – a fun and effective way to boost your strength and power.

But wait, what are plyometrics? In short, plyometrics are explosive exercises that involve jumping, hopping, and bounding. They work by utilizing the stretch-shortening cycle of the muscles, which involves a quick stretch followed by a powerful contraction. And the best part? They can be done before your weightlifting session to enhance your performance and maximize your gains.

Here are three reasons why you should do plyometrics before weightlifting:

  • Post-Activation Potentiation of Jumping

The primary reason to do plyometrics before weightlifting is post-activation potentiation (PAP) of jumping. Essentially, this means that doing explosive exercises like jumps before your weightlifting session can actually increase your strength and power output during your lifts. A study published in the Journal of Strength and Conditioning Research found that performing depth jumps (a type of plyometric exercise) before a back squat resulted in a greater increase in squat jump height and power output compared to doing the squat alone. This is because the high-intensity jumping activates the nervous system and primes the muscles for more forceful contractions during subsequent exercise

  • Neuromuscular Coordination

Another reason to incorporate plyometrics before weight lifting is to improve neuromuscular coordination. Plyometric exercises require a high degree of coordination and control, as they involve rapidly contracting and relaxing muscles to generate explosive power. This type of training can improve the communication between the muscles and nervous system, allowing for better recruitment of muscle fibers during subsequent weight lifting exercises.

Studies have shown that plyometrics can improve neuromuscular coordination in athletes, leading to greater gains in strength and power. By performing plyometric exercises before weight lifting, you can "prime" your nervous system and muscles for the upcoming workout, allowing for better recruitment of muscle fibers and improved overall performance.

  • Fun and Variety

Let's face it, warming up can be boring. But plyometrics offer a fun and exciting way to get your heart rate up and prepare for your weightlifting session. Plus, they offer a welcome break from the monotony of traditional warm-up exercises. Plyometrics can also be easily modified to fit your fitness level and goals, whether you're a beginner or an experienced athlete.

So, next time you hit the gym, consider incorporating some plyometrics into your warm-up routine. Not only will you have more fun, but you may also see improvements in your strength, power, and injury prevention. Just be sure to start slowly and gradually increase the intensity and volume of your plyometric exercises over time.

Sources:

  1. https://journals.lww.com/nsca-jscr/Abstract/2011/02000/Depth_Jumps_With_And_Without_A_Superimposed.29.aspx

  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953315/

  3. https://www.healthline.com/health/fitness-exercise/plyometric-exercises#the-benefits-of-plyometric-exercises

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