CH 18: Plyometrics Exercise Programming Flashcards
Complex Training
High intensity resistance training with low intensity plyometric training and vice versa
Jumps in place
Emphasize the vertical component
Potentiation
Change in the force-velocity characteristics of the muscle contractile component that is caused by the stretch
Series Elastic Component
Ability of the tendons to stretch and store elastic energy as it lengthens
Standing Jumps
Emphasize horizontal or vertical components that includes max effort with rest
Stretch Reflex
Involuntary response to external stimuli that stretches the muscle
Plyometrics
Muscles reaches maximal force in shortest amount of time to increase subsequent movement by using natural elastic components of muscle stretch
Factors that affect lower body plyometrics intensity
- Point of Contact
- Speed
- Height
- Body Weight
Plyometric Volumes
Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140
Marching
Emphasizes posture and technique
Mimics running
Enhances proper lower body movements
Jogging
Prepares body for impact and high intensity
Skipping
Emphasizes quick takeoff and landing
Footwork
Targets change of direction
Stretch Shortening Cycle
Uses stored energy (mechanical model) and potentiates muscle activity through stimulation of stretch reflex (neurophysiological model)
Static Squat Jump
Does not use stored elastic energy and has no potentiation from stretch reflex
CMJ
Rapid eccentric followed by rapid concentric
Approach Jump
Quicker eccentric phase which allows for an increase in the rate of stretch and force production
How to increase stretch rate?
More rapid eccentric
Small joint excursion
Short ground contact time
How to classify resistance training status
Beginner: Trained for <2 months for 102 days per week, with little to no skill and training stress
Intermediate: Trained for 2-6 months at least 2-3 days per week with some training stress and basic skills
Advanced: Trained for at least 1 year for at least 3-4 days a week with high training stress and skills
Mechanical Model
Elastic energy in unit increased with rapid stretch then stored
Neurophysiological Model
Potentiation of the concentric muscle action using the stretch reflex
3 Phases of the stretch shortening cycle
- Eccentric
- Amortization
- Concentric
Recovery during plyometrics in session
5-10 seconds between reps and 2-3 minutes between sets
Typical length of plyometric programs
6-10 weeks
Contradictions of plyometric training
- High intensity plyometrics for adolescents
- Seniors should only have a program that consist of 5 or less low-moderate intensity plyometrics
- If weigh more than 220 pounds should avoid high-volume, high-intensity plyometrics and depth jumps from heights > 18 inches
Best landing surfaces for plyometrics?
Grass field, suspended floor, rubber mat
Recommended height for depth jumps
16-42 inches with 30-32 inches the norm
