What Actually are Plyometrics and Plyometric Training?

by Kevin Doberstein

I was first introduced to Plyometrics for competitive karate tournaments. More specifically, sparring or point fighting. I used plyometric-training theories to help me come off the line faster and beat my opponent to the first point scored.

Sometimes a simple backfist punch was the only thing needed to win the match. I also used Plyometric training to increase my kicking speed. In this brief article, I will be discussing some highlights of Plyometrics.

Plyometrics by definition is; a type of exercise using explosive movements to develop muscular power, esp. bounding, hopping, and jumping. This somewhat narrow interpretation doesn’t go into detail what this training method can do to help you with your chosen field of sport. It is without nutrition particulars that coincide with plyometric training. Also, it fails to specify which energy system is used by the body for this type of conditioning.

The term “Plyometrics” was created in the mid-seventies by track coaches looking for an edge. Plyometric training stimulates the fast twitch muscle fiber. The fast twitch or white fiber is responsible for explosive type of muscular movements.

The main objective in Plyometric training is to improve quickness through strength. This is accomplished by applying exerted energy with velocity. This process includes making the amortization portion of the strength curve as short as possible to increase power in the

concentric motion. The strength curve is comprised of 3 components. The eccentric, amortization and the concentric. To better explain let’s take the bench press for example. At the beginning of the bench-press you are holding the barbell overhead. As you lower it to your chest the eccentric (or negative) portion is being preformed. When you stop at the bottom, or on your chest, the amortization period takes place. When the barbell is lifted off your chest, the concentric movement is preformed.

Plyometrics is an anaerobic type of exercise, which means that it is non-oxygen fueled. It uses adenosine triphosphate and creatine phosphate (ATP/CP) for its energy source, which is stored in the muscle tissue.

When this ATP/CP is depleted, the muscles draw glucose, which is stored in the liver. This glucose converts back into ATP/CP in the muscle. Because of the anaerobic nature of Plyometrics, you should include pre-workout and post-workout nutrition. Both should

include complex and simple carbohydrates. Also a high-grade protein is needed for fueling and replenishing.

References:

Donald A. Chu, PHD (1998) Jumping Into Plyometrics.

Frederick Hatfield, PHD (2004) Fitness: The Complete Guide.

The author, Kevin Doberstein is a Certified Fitness Trainer who also owns Nature Boy Bodybuilding. You can check out his web site at Nature Boy Bodybuilding and his Nature Boy Bodybuilding Blog. Natural bodybuilding is the main focus of this blog.

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