Load, Amortization, and Explode: this formula will bring you the most results when performing plyos to jump higher. Here is a quick explanation of an effective plyometric workout:
Plyometrics Exercises: Load
You have to start with a proper load. You must have a loading time, and that load is usually going to be done with gravity. Never attempt to do these weighted unless you're very experienced.
Plyometrics Exercises: Amortization
The brevity of the amortization phase is also very important. You need to try and eliminate that pause-although it's impossible to completely eliminate it. It's just the laws of physics. And also the intensity of the following contraction is going to determine how effective your workouts are.
Plyometrics Exercises: Explode
One final key to doing this effectively is that you must explode at full intensity. You've loaded it. There's going to be that unavoidable amortization phase, and then you must explode at full intensity. The explosion combined with the release or the snap-back of the stored elasticity allows your muscles to train in a quicker environment than it could possibly train it. So that contraction being initiated while the muscle is loading or lengthening, it puts additional stress on the muscle. You are basically struggling against a muscle that is lengthening and trying to contract at the same time. This is going to give you additional growth and development into the muscle.
Number of Reps
Keep your reps below fifteen. I usually keep my reps somewhere between eight and twelve. And two to four sets per exercise. You don't want do more than twelve to fifteen sets per session. And you need-you absolutely need-to give yourself proper recovery to ensure that you don't burn yourself out. Every time you break down that muscle, it has to be followed by an equal and opposite build-up phase. And if it's not completely built back up, you're just continuing to deteriorate that muscle without strengthening it. So, you also need to couple the plyometric training with correct resistance training to reap the full benefit.
Correctly done, this will result in stronger muscles that twitch much faster. So you're going to be jumping higher and running faster. You're training your muscles in an environment that they can twitch faster than ever before, and you're training them to twitch that fast, after your workout. It's a new environment for your muscles to train in. Incorrectly done, you'll be frustrated with lack of results.
Jumping Higher
Correctly done plyos are effective. Resistance training is also effective. But these two combined together-complex training-is the most effective training technique for jumping higher.
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Related articles: Jacob Hiller's Jumping Manual, Free Vertical Jump Training
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Article By Jacob Hiller: Jacob Hiller is the creator of a bestselling vertical jump program "The Jump Manual", and he is considered one of the world's foremost authorities on vertical jump training. Click on the following link to visit his website: Jacob Hiller's Jump Manual
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