Week 10: Plyometrics

Question 1

What is plyometrics?

Answer 1

Pre-stretch followed by a forceful contraction

Question 2

What energy does the stretch-shortening cycle use to increase muscle power?

Answer 2

The energy storage in the muscle

Stimulation of the stretch reflex

Question 3

How does the elastic energy effect the mechanical model of plyometrics?

Answer 3

Elastic energy in tendons and muscle is increased with a rapid stretch and then briefly stored, until the muscle contraction therefore increasing the total force

Question 4

How long should there be between plyometric training sessions?

Answer 4

48-72 hrs

Question 5

How long should the recovery be between reps?

Answer 5

5-10 seconds

Question 6

How long should the recovery be between sets?

Answer 6

2-3 mins

Question 7

What is the volume for beginners, intermediate and advanced plyometric experience?

Answer 7

80-100
100-120
120-140 reps

Question 8

How long should the program last?

Answer 8

6-10 weeks

Question 9

Is performing heavy resistance exercises and plyometric on the same day recommended?

Answer 9

No

Question 10

Can endurance runners benefit from plyometrics and why?

Answer 10

Yes because of improved running economy