Power play: are you tough enough to hang with this workout? These 12 explosive moves will make you strong, lean and fast

CONSIDER YOURSELF WARNED: This article isn't for everyone. You need to know what you're doing in the gym, and you need to be ready to work hard. If this sounds like an ideal challenge for you, welcome to the wonderful world of plyometrics.

More than just a buzzword circulating around the fitness industry, plyometrics offers functional benefits and a way to shake up a stale training routine. Whatever the reason for your curiosity to try this new training protocol, this workout will propel your physique to new heights. But you'll have to work for it.

PLYO-what?

Plyometrics is a term used to describe exercises that enable a muscle to produce the greatest force in the shortest time. These exercises are quick, powerful movements that follow a prestretch of the muscle. The prestretch allows the muscle to store elastic energy, which it releases during the contraction, making for a more powerful and explosive movement. This happens all the time in everyday life during a host of activities, such as when you walk or go down stairs.

What makes plyometrics training different from everyday activities is the increased intensity at which such drills are performed. But this intensity means that plyometrics training isn't for everyone. You must have a sufficient level of lifting experience before you can take it on.

POWER up

Plyometrics training is a great way to add explosive power to your muscles, which carries over to the weight room to give you more strength and confidence to lift heavier weights. But the benefits don't end there. Andrea Hudy, associate head strength and conditioning coach at the University of Connecticut (Storrs), explains: "Plyometrics is a valuable training modality to get at muscle tissue typically not trained with weights. It can be a great addition to any weight-training program for women as it helps build muscle and bone tissue."

Plyometrics also can improve balance, posture, dynamic flexibility and response time. Also, the increase in the strength of the connective tissue can help with injury prevention in other activities.

getting with the PLYOMETRICS PROGRAM

This program splits plyometrics training into upper- and lower-body workouts. You can do these workouts before your weight training for the most economical use of your gym time, or on your days off from the gym. Alternate between Cycle 1 and Cycle 2.

MEDICINE-BALL bench push-pass

Lie faceup on the floor. Have your partner stand above you, near your head, while holding a medicine ball above your chest. Catch the medicine ball as your partner drops it, absorbing the downward force of the ball, and explosively throw it back by extending your arms. If you're training solo, hold the ball just above your mid-chest and toss it straight up. Catch it as it comes down and immediately throw it back up.

STANDING CHEST push pass

With your feet shoulder-width apart and knees slightly bent, stand opposite a partner or a wall. Hold the medicine ball to your chest and throw it to your partner in a push-pass action. The pass should be explosive as if you're passing a basketball. Don't overextend your elbows.

OVERHEAD throw

Standing with your feet shoulder-width apart and knees slightly bent, hold the medicine ball above your head with your arms fully extended. Reach backward, moving the ball behind your head. Without arching your back too much, throw the ball to a partner or against a wall, releasing the ball when it's just above your head.

PULLOVER throw

Lie faceup with your knees bent and feet on the floor, and hold a medicine ball directly over your chest with your arms almost fully extended. Have your partner stand about 5-10 feet away. Lower the ball behind your head as far as you can, touching the floor if possible. From this position, throw the ball toward your partner, releasing it when your arms are over your chest and midsection. Your partner can then pass the ball back to you. If you don't have a partner, throw the ball above you and catch it as you move into the next rep.

PUSH-UP and handclap

Start in the push-up position with your hands about shoulder-width apart. Lower your body to a few inches above the floor and then explode upward, clapping your hands in the air before landing with your hands at shoulder-width on the floor. Immediately descend into the next push-up and explode back up.

SIDE throw

Stand about 20 feet to the side of your partner or a wall, feet shoulder-width apart, knees slightly bent and your left foot slightly in front of your right. Hold the medicine ball with both hands directly in front of you. Keep your arms extended and parallel to the floor. Swing the ball as far to the left as you can, allowing your hips to turn with your arms. Immediately swing the ball to your right and throw it to your partner. Complete your reps for one side, then switch sides.

ONE- TO TWO-stick landing jump

Stand on one leg and jump up and forward, landing on both feet. Hold the landing for two seconds and then repeat the takeoff, hopping off the other foot and again landing on both feet. Use your arms as shown to make this a whole-body movement.

180-DEGREE jump

Take off using a two-foot jump, then rotate in midair 180 degrees. Land on both feet and hold the landing for two seconds. Repeat in the opposite direction to complete one rep.

DEPTH jump

Do this advanced exercise early in your plyometrics workout. Use a box, sturdy chair or other stable surface about 12-15 inches high. Step off the platform (do not jump off) and, as soon as you hit the ground, explosively jump up as high as possible. Then step back onto the platform and repeat for reps. Minimize the time you spend on the ground to improve your rate of force development.

THREE LONG JUMPS and a vertical

Perform three successive long jumps followed immediately by a vertical jump. After the vertical jump, hold the landing for two seconds.

BOUNDING

Think of this exercise as an aggressive type of skipping. You simply skip, bringing your body as high and as far forward as possible, leading with your forward knee. Try to minimize ground contact time.

TUCK jump

Start from a standing position and jump up as high as you can, bringing both knees as high as possible to your chest. As you land, go right into the next jump.

FIRST WEEK CYCLE 1

Monday     Lower-body plyometrics workout
           Upper-body weight workout
Tuesday    Rest
Wednesday  Upper-body plyometrics workout
           Lower-body weight workout
Thursday   Rest
Friday     Lower-body plyometrics workout
           Upper-body weight workout
Saturday   Rest
Sunday     Rest

SECOND WEEK CYCLE 2

Monday     Upper-body plyometrics workout
           Lower-body weight workout
Tuesday    Rest
Wednesday  Lower-body plyometrics workout
           Upper-body weight workout
Thursday   Rest
Friday     Upper-body plyometrics workout
           Lower-body weight workout
Saturday   Rest
Sunday     Rest

your UPPER-BODY workout

EXERCISE                        SETS   REPS  REST

Standing Chest Push Pass        2-3    8     2.0 minutes
Overhead Throw                  2-3    8     2.0 minutes
Pullover Throw                  2-3    8     2.0 minutes
Medicine-Ball Bench Push-Press  2-3    6     2.0 minutes
Side Throw (per side)           1-2    8     1.5 minutes
Push-Up and Handclap            2-3    5     2.0 minutes

Start with the lightest medicine ball available (2-4 pounds) and slowly
progress to heavier ones. In the beginning, perform only two sets per
exercise and slowly work up to three.

your LOWER-BODY workout

EXERCISE                         SETS   REPS             REST

Bounding                         1-3    20 yds. total    2.0 minutes
Depth Jump                       2-3     6               3.0 minutes
Tuck Jump                        4-6     3               2.0 minutes
One- to Two-Stick Landing Jump   2-3     8               2.0 minutes
Three Long Jumps and a Vertical  2-3     8               1.5 minutes
180-Degree Jump                  2-3     6               3.0 minutes

Start by doing the least amount of sets suggested and slowly increase as
you progress.

PLYO PREREQUISITES

You must have a solid strength base to work from to both tolerate and optimize plyometrics training. Use these guidelines to decide if it's right for you:

Can you squat 1.5 times your bodyweight?

Can you leg press twice your bodyweight?

Can you perform five consecutive clap push-ups (pushing your body high enough to clap your hands between reps)?

If you answered no to any of these questions, consider working on your strength before you take on this plyometrics program.

REFERENCES

Adams, K., O'Shea, J.P., O'Shea, K.L., Climstein, M. The effect of 6 weeks of squat, plyometric and squat-plyometric training on power production. Journal of Applied Sport Science Research 6:36-41, 1992.

Bauer, T., Thayer, R.E., Baras, G. Comparison of training modalities for power development in the lower extremity. Journal of Applied Sport Science Research 4:115-121, 1990.

Broden, B.P., Griffin, L.Y., Garret, W.E. Etiology and prevention of non-contact ACL injury. The Physician & Sportsmedicine 28(4):53-60, 2000.

Kraemer, W.J., Mazzetti, S.A., Nindl, B.C., et al. Effect of resistance training on women's strength/power and occupational performances. Medicine & Science in Sports & Exercise 33(6):1,011-1,025, 2001.

Kraemer, W.J., Newton, R.U. Training for improved vertical jump. Gatorade Sports Science Exchange 7:#53, 1994.

RELATED ARTICLE: PLYO safety

Due to the intensity and general nature of plyometrics exercises, they can be very stressful to the joints, muscles and body as a whole. Use these tips to prevent injury and overtraining.

* Be sure to warm up with some light jogging, cycling or calisthenics--just don't fatigue yourself before the workout.

* Limit the amount of fatigue you bring to the plyometrics workout. If you're really tired, better to skip it. You won't benefit from just going through the motions with this style of training.

* Save the stretching for after the plyometrics workout.

* Be careful not to do too much too soon. It's better to perform fewer reps than too many.

Beginners: Don't exceed 80-100 reps per session.

Intermediate: Don't exceed 100-120 reps per session.

Advanced: Don't exceed 120-140 reps per session.

* Start low and aim high. A sound program should gradually progress from low- to high-intensity exercises. Ways to increase intensity include:

Use one leg or arm instead of both

Perform the movement faster

Increase the height of jumps and distance of throws

Add weight (vest, wrist or ankle weights)

* Never do more than two plyometrics sessions per week for the same muscle group.

* Use athletic shoes with good lateral stability, good arch support and a nonslip sole to prevent injury.

* Perform plyometrics only on surfaces with good shock-absorbing properties, such as soft grassy areas, well-padded artificial surfaces and wrestling mats. Never do plyometrics on asphalt, concrete or gymnasium floors.

* Proper technique on the landing is essential. Stay on the balls of your feet whenever possible. A flat-footed landing is acceptable, but avoid landing on your heels or sides of your feet. The shock of landing should be absorbed by the ankle, knee and hip joints working together. The key is to quickly get off the ground with each contact. If you hear loud slapping noises on landing, your landing technique is incorrect and you should stop the exercise.

* Always maintain the natural arch in your lower back when doing plyometrics exercises.

RELATED ARTICLE: making PLYO fit

Use these suggestions to develop a "plyo plan:"

* Perform plyometrics workouts when you're completely rested--at the start of your workout or on a separate day from weight training.

* Be focused and put in a maximal effort with each plyometrics rep you do.

* Since plyometrics training benefits are closely linked to your strength development, you can't let your strength decline during the training cycle. Keep up your weight workouts.

William J. Kraemer, PhD, CSCS, is director of research and a professor in the department of kinesiology at The University of Connecticut, Stops, and editor in chief of the National Strength and Conditioning Association's (NSCA) scientific publication, the Journal of Strength and Conditioning Research.

By William J. Kraemer, PhD, CSCS

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2004 Gale Group