#plyo workout

[ingridhodel]

21 DAY SHRED!! Day 13/21, PLYO Day! 😅

Move ya dang body Streak day #230

[ingridhodel]

PLYO LEG DAY 🦵👍😅

Move ya dang body Streak day 218

[yousslam]

Plyometrics: Boost Performance Fast with Explosive Training - Fueling Fitness and Finding Focus

Unlock your full athletic potential with plyometrics! Discover explosive exercises, step-by-step workouts, and tips to boost power fast.

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(via Circuit Workout With Plyometrics

[fitnessassassins]

How Plyometric Training Helps You Become Victorious In Basketball

How Plyometric Training Helps You Become Victorious In Basketball

Plyometrics are high-intensity exercises that aim to strengthen muscles and improve flexibility. It involves explosive and fast movements that require a lot of energy. The movements as well, aerobics are designed to enhance ones overall muscle power especially strengthening the parts like the legs and glutes. Athletes and basketball players benefit hugely from these training sessions. Movements…

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[fitnessassassins]

Plyometric Training and Drills for Soccer Players

Plyometric Training and Drills for Soccer Players

Elite soccer players excel in speed, agility, and POWER! Explosive power – your high-intensity bursts of speed, quickness, and agility can easily leave your opponents lagging behind you on the field gasping for air – as YOU score. And the BEST way to train for and improve your explosive power? Plyometrics.

Plyometrics uses explosive, rapid movements and jumps to train your muscles to exert the…

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[fitnessassassins]

Plyometric training for Fighters

Plyometric training for Fighters

Plуоmеtriс еxеrсiѕеѕ tо trаin for fighting A fighter rеԛuirеѕ both speed аnd роwеr, whether уоu’rе a bоxеr, a mixed mаrtiаl аrtѕ fightеr оr уоu’rе ѕimрlу tаking a соmbinеd boxing/fitness class to lоѕе a fеw роundѕ аnd tone уоur muѕсlеѕ. Plуоmеtriс еxеrсiѕеѕ feature еxрlоѕivе movements ѕuсh as jumps, hops, thrоwѕ аnd bоundѕ that саn hеlр develop thе ԛuiсknеѕѕ аnd strength уоu’rе lооking fоr in…

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[essiewilly]

Track workout at UCLA... Part 2 of 4

Hi guys, 

Now that your body is thoroughly revved up from the warm up exercises shown in Part 1, you are ready for some explosive plyometric moves.  Why plyos?  Here’s a great article from bodybuilding.com.  

Plyometric exercises are great for challenging your fast-twitch muscle fibers, coordination and agility. All these things work together to help transform fat into lean muscle while elevating your heart rate and igniting a caloric burn!  -bodybuilding.com

I love to incorporate plyos during my lifting sessions to keep my heart rate up and my fat burning at its maximum.  The challenge and the burn plyos bring to my workouts motivates me rather than detours me.  I don’t like not being good at something and my trainer, Karissa Silva knows this and uses this (mentally psyching me out) to make sure that I am constantly pushed for optimal change in my physique and endurance.

There are so many great plyo exercises out there… but we wanted to showcase a few that’s not too terribly difficult and of course, fun to do. 

Burpees with Star Jumps

This is one of my favorite burpee variations.  It not only works the entire upper body, the core and legs, it stretches out my hip flexors.  Notice each time how Karissa lands with her feet together in the same spot.  Also, she stretches her arms so that hands touch above her head, too.  Remember that in any plyo exercises, the goal is to land softly.

Lateral Plyo Jumps

Start in a low squat position and make sure your feet are pointed straight, your abs are tight and elbows go back each time.  Even if you can’t jump as far as Karissa, make sure you have a line of visual so that you can keep focus.  It’s important to throw your arms in the direction that you are jumping.  Land low each time and in that starting squat position. 

Knee Thrust Plyo Jumps

Again, start in a low squat position with elbows back and abs tight.  Jump and drive right knee towards left hand.  Repeat on other side.  Finish in a low squat starting position.  Once you get the hang of it, you can speed it up as Karissa did towards the end.   

Frog Jumps with Lateral

Here Karissa and I are doing the same exercise.  Upon seeing it side-by-side, I see that I need to bend my elbows a little more and bring them back a little further.  And perhaps my landing could be a little cleaner and held for a split second longer.

Filming yourself is a great tool as you get immediate feedback and are able to correct your form right on the spot.  During our training sessions, Karissa will sometimes film me if I am just not getting her cues.  Once I see it, it’s an automatic, “A-ha!” moment.  Thank goodness for smart phones with cameras! 

Okay, so do your warm-ups and try these plyos.  You can do them all in a row for 3 sets or intersperse them throughout your workout for an extra kick.  On my leg days, I’ll often do 2 heavy exercises (like squats and walking lunges with dumbbells) and finish the circuit with one of these plyos. Then repeat for 2-3 more sets.

Look for Part 3 coming soon. 

Until next time, cheers!