Plyometric Power

Leg strength and endurance can be developed by performing squats leg curls and extensions using a variety of slow methodical lifts. Many of us have been doing these exercises for years. But the question this month is “How can I develop leg power–that explosive and vigorous movement that translates into force?” To increase your power you must increase strength through quick and dynamic movement patterns such as those found in plyometric exercises.

 

Leg strength and endurance can be developed by performing squats, leg curls and extensions using a variety of slow, methodical lifts. Many of us have been doing these exercises for years. But the question this month is, “How can I develop leg power–that explosive and vigorous movement that translates into force?” To increase your power, you must increase strength through quick and dynamic movement patterns, such as those found in plyometric exercises.

 

What Are Plyos?

Plyometrics, or “plyos,” use both eccentric and concentric muscle contractions and rapidly transition between the two. Plyos can be performed using weights, stairs (or any other elevated platform) or just your own body weight. They involve some type of jumping or bounding movement, which helps develop the explosive power. For example, as you lower your body, your leg muscles employ primarily eccentric muscle contractions to control the rate of descent. However, as you jump, the effort shifts to principally concentric contractions. Although exertion under either condition is beneficial to strengthening, the key to successful plyometrics training is in the transition between the two. The benefits are gained in a quick and seamless conversion from downward to upward motion.

Plyos have been used in many different athletic arenas for years. Skiers, rowers, sprinters, jumpers, basketball players and a host of other athletes incorporate plyos into their training, focusing on specific movement patterns used in their sport. You too can enhance your strength, agility and speed on the fireground by using the same principles. After all, climbing ladders and stairs or pulling hose on the fly all require lower-body power–power you can obtain using plyos.

 

Plyo Training Tips

Over the years, we have used three plyometric exercises, which we will describe in detail in the next section. Once you understand the how and why of plyos, you can design your own exercise program to meet your needs.

There are numerous ways to apply plyometric training principles, so be creative, but cautious. Plyos are considered an advanced technique and should be attempted only if you’re in good condition. Starting your initial conditioning efforts with plyos could easily result in injury. Even a fit individual may experience a fair amount of delayed onset muscle soreness (DOMS) after performing plyos the first couple of times. As such, incorporate plyos into your workouts gradually and with caution.

Balance is crucial when performing plyos. If at any time during the exercise you lean one way or another, stop immediately, regroup and begin again. Don’t jump around with improper body position. Balance becomes particularly critical when plyos are executed with weights. Develop good balance habits early on to decrease your chance of injury later.

Lastly, as with any squatting or lunging exercise, always maintain a neutral head position. This will spare your back any undue stress and help you keep your balance.

 

3 Plyometrics Exercises

Our three favorite plyometrics include two squatting exercises and one lunging exercise. The two squatting exercises are similar but use slightly different approaches. One is fast and furious, while the other employs a pre-fatigue element prior to the jump. Let’s first focus on fast and furious.

Jump Squat: If you take the basic squat, which we discussed last month (“On Your Last Leg,” March issue, p. 114), and add a dynamic explosive component–jumping–you introduce a whole new dimension to the lift. We call this the jump squat. Unlike the slow, controlled version of the basic squat, with the jump squat, you don’t place any weight on your shoulders. Instead, your arms are at your sides, unweighted at first. Eventually, as you develop strength and balance, you can hold dumbbells in each hand. When you add the dumbbells, start light (2—5 lbs.) and gradually increase the weight over time.

To execute a jump squat, first drop down into the squatting position at a controlled, but not slow, pace. Then immediately explode out of the squat into a jump. As soon as your feet hit the ground, drop back down into a squat and repeat the action. Repeat this action 8—10 times, or as long as you’re able to maintain quick, controlled and explosive jumps. You typically want to move quickly throughout the entire exercise.

Slow Jump Squat: The second squatting plyo, the slow jump squat, is essentially the same as the jump squat except for the rate at which you descend into the squat position. Begin the exercise by slowly lowering yourself into the squat (take a count of 5 or 6 to get all the way into the squat). As soon as you reach your lowest point, jump. When you land, stop for a second or two and then slowly lower yourself into another squat. Once you’ve mastered the movement enough to add dumbbells, use a weight that’s a little heavier than what you first used with the straight jump squat. Reduce the number of reps; initially, six reps should be plenty.

Lunging Plyo: To execute the lunging plyo, step forward into the lunging position and go down as far as you are comfortable. In the lunge position, the knee of your back leg typically drops down close to the ground behind the foot of your front leg. The bend in your front leg should form about a 90-degree angle. Try not to allow the forward-leg knee to advance past the forward-leg’s toes.

As you jump out of the lunge, switch leg position in midair, so you land with the opposite foot placement. Once you’ve mastered this, you can add weights, but use the least amount of weight of the three plyo exercises we’ve described. For example, if you perform the jump squat with 20-lb. dumbbells and the slow jump squats with 30-lb. dumbbells, use about 10- or 15-lb. weights with the lunging plyo.

You can incorporate plyos into other lifts as well. For example, you can combine slow, controlled squats in a set with a series of quick plyometric squats. How so? Perform 8—10 reps of regular squats at about 65—70 percent of your one rep max. Rack the weight and step back to two dumbbells (set out before beginning your exercise). Immediately pick up the dumbbells and do 8—10 of the fast jump squat plyos. The pre-fatigue element of this exercise enhances the benefit of the plyo as long as you can maintain the rapid transition at the bottom of the squat. Note: Only use this type of combined lift after you’ve become very comfortable with the individual lifts.

 

A Final Note

Plyos are a great way to develop power in your legs. Why not reap the benefits that athletes have enjoyed for years? Just don’t curse us too much when the soreness sets in. Allow yourself plenty of rest time. Once you get through that initial pain, you’ll see amazing results.

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