PL PLYOM OMETR TRIC IC TRAIN TRAININ ING G Introduction and - - PowerPoint PPT Presentation

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PL PLYOM OMETR TRIC IC TRAIN TRAININ ING G Introduction and - - PowerPoint PPT Presentation

Oct 04, 2022 716 likes •933 views

PL PLYOM OMETR TRIC IC TRAIN TRAININ ING G Introduction and Fundamentals. INTRO WHAT WHERE HOW WHY CONSIDERATIONS INTRO HISTORY: Developed in the 1950s and 1960s in Russia, (Shock Training). Progressed to

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PL PLYOM OMETR TRIC IC TRAIN TRAININ ING G

Introduction and Fundamentals.

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INTRO WHAT WHERE HOW WHY CONSIDERATIONS

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INTRO

  • HISTORY:
  • Developed in the 1950’s and 1960’s in Russia,

(“Shock Training”).

  • Progressed to “Plyometrics” , by American Fred

Wilt.

  • Widely used and researched in many sports

codes in terms of training methods.

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INTRO

  • GENERAL MUSCULAR

MOVEMENTS:

  • Isotonic, Isometric & Isokinetic
  • Isotonic:
  • Length change of the muscle
  • Concentric muscle action: Shorten
  • Eccentric Muscle action: Lengthen
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INTRO

  • GENERAL MUSCULAR MOVEMENTS
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WHAT

Mechanics of plyometrics 1. Eccentric ‘‘stretching’’ of the muscle, 2. is rapidly terminated by a powerful isometric contraction, thus initiating a stretch reflex, where elastic energy is stored. 3. Stored energy increases force in the subsequent concentric action.

  • Stretch-shortening cycle (SSC),
  • SSC combines mechanical and neurophysiological

mechanisms .

  • Plyometrics is a means to develop stretch shortening cycle

ability.

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WHY

  • Strong Associations with improvements in:
  • Muscle strength
  • Muscle power
  • Bone strength
  • Balance
  • Agility
  • Speed
  • Resistance to injury
  • Sports performance
  • Outlook on physical activity
  • 4 weeks to see improvement
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SLIDE 8
  • Can be used in conjunction with other training to

develop explosive quick movements.

  • Enhanced neuromuscular coordination.
  • Increase the rate of stretching and shortening of

muscle so that the stored elastic energy transfers more rapidly to the next explosive movement.

WHY

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RESISTANCE VS PLYOMETRIC TRANING

  • F= ma.
  • RESISTANCE TRAINING:

INCREASE MASS, HIGHER INERTIA

  • PLYOMETRIC TRAINING:

INCREASE IN ACCELERATION AND LOWER INERTIA THERE FOR TARGETING HIGH LEVELS OF CNS STIMULATION AND NEUROMUSCULAR PROCESSES

FYI

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WHERE

  • PLYOMETRIC FOCUSED SESSIONS
  • WARM-UPS:
  • Neuromuscular Stimulation
  • Means of “switching on”
  • Potentiation
  • COMBINED/COMPLEX TRAINING REGIMES:
  • More experienced athletes
  • ie. Resistance training combined with plyometrics
  • Program design is NB: to achieve greatest benefit.
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WHEN

  • Age ?
  • Sport ?
  • Season ?
  • Periodisation Plan?
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  • MODE
  • INTENSITY
  • FREQUENCEY
  • RECOVERY
  • VOLUME
  • PROGRAM LENGTH
  • PROGRESSION

PROGRAM DESIGN

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HOW

  • Factors to take into consideration when

implementing plyometrics.

REST PERIODS INCREASE S. & A. PRIOR TO H. 5-8 GUIDELINE WARM UP AMORTISATION PHASE MAGNITUDE

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CONSIDERATIONS Plyometric Progression Model

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CONSIDERATIONS

  • Fully back squat 1.5 times their own body weight
  • Bench press 1RM should be at least 1.0 – 1.5 times

the body weight

  • Perform five clap push-ups in a row.
  • Perform 5 reps @60% in 5 seconds
  • Balance – stand on 1 leg for 30 sec without falling

Tests to establish if an athlete can move to intermediate - advanced plyometrics:

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CONSIDERATIONS

  • Technique, Technique, Technique!!
  • Posture and Control
  • Contact points (hands, feet etc.)
  • Gradual Progression
  • Changeover from Eccentric to Concentric Muscle

Movement

  • Rate/ Speed of execution
  • Be Critical

Key Points when doing plyometrics

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DISCUSSION TOPICS

  • CAN WE USE/IMPLEMENT PT IN WRESTLING? AND WHY?
  • SCHEDULE AND SEASON
  • HOW CAN WE IMPLEMENT IT IN OUR TRAINING?
  • PROGRAM DESIGN: WHERE, WHEN, HOW MUCH ETC.?
  • PRACTICALITY
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Conclusion

  • Increased neuromuscular stimulation
  • Great method of rapid force development
  • Quality vs. quantity rule
  • Innovation and Simplicity
  • “Not the be all and end all”
  • Is an effective training method but not should not be done

without adequate strength etc. training

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References

1. Faigenbaum, A., Myer,G., (2012) Effective Strategies for Developing Young athletes. ACSM Health and Fitness Journal. 16(5) 2. Mirtza, T., Chandlerb,J., Eyersb,C., (2011) The Effects of Physical Activity on the Epiphyseal Growth Plates: A Review of the Literature on Normal Physiology and Clinical Implications. Journal of clinical medical research.3(1) 1-7. 3. Faigenbaum, A., Myer,G., (2012) Effective Strategies for Developing Young athletes. ACSM Health and Fitness Journal. 16(5) 4. Verkhoshansky, Yuri and Mel Cunningham Siff. Supertraining. 1st ed. Rome: Verkhoshansky SSTM, 2009. Print. 5. Baechle, Thomas R and Roger W Earle. Essentials Of Strength Training And Conditioning. 1st ed. Champaign, IL: Human Kinetics, 2008. Print.

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Thank You

Justin Swan justin.swan@hpc.co.za