Plyometrics...

[ellinghad]

What's your take on these types of exercises? If I want to get cut without too much size are these the way to go? What are the best types of plyometric exercises?

Thanks guys, I really appreciate your help!

 

[perp69]

Uhh. What are they exactly?

 

[coolcolj]

um plyos will not make you cut!

They are exercises targetted and getting the CNS to fire first and to enhance the stretch reflex and force absorbtion

read

http://www.higher-faster-sports.com/reactiveability.html


wanna cut? get your diet sorted, hit the weights to maintain muscle mass, and do some interval energy work. sorted. but it's mostly diet...
and more muscle = more calories burnt

 

[Reakt]

yeh what coolcolj said, diet. Ploymetrics are high impact exercises used to increase explosiveness in athletes, they can also be very dangerous if not performed right or the athlete doesn't have adequate stregth levels.

 

[ellinghad]

Oh, so if I have pretty low bf% right now (10%) I can get it down to 8% by eating at a constant rate and increasing muscle mass?

Sorry if I sound like a noob, but what's CNS?

 

[skittles]

Sorry if I sound like a noob, but what's CNS?

Central Nervous System

 

[ellinghad]

um plyos will not make you cut!

They are exercises targetted and getting the CNS to fire first and to enhance the stretch reflex and force absorbtion

read

http://www.higher-faster-sports.com/reactiveability.html


wanna cut? get your diet sorted, hit the weights to maintain muscle mass, and do some interval energy work. sorted. but it's mostly diet...
and more muscle = more calories burnt

What is interval energy work? Sorry for all the questions, but I really do appreciate all this helpful advice!

 

[skittles]

What is interval energy work? Sorry for all the questions, but I really do appreciate all this helpful advice!

An example would be HIIT cardio (High Intensity Interval Training) or Sprinting. You would sprint as hard as you can for say, 30 seconds, then you would walk for a min. sprint for 30 sec's etc. The 30 sec's & 1 min is just an example.

 

[coolcolj]

doesn't have to be done all out, 70-80% is best , cause 100% effort will wipe out your CNS if your also doing weights as well

can be done on any cardio type machine/movement - ie sprinting, rowing machine, treadmill etc

 

[Reakt]

HIIT:

Tabata: http://www.t-nation.com/readTopic.do?id=490160

Wind Sprints: sprint 100m then jog back to the start and sprint again x 10

200m sprints with 30 seconds rest x 6

400m sprints with 1min rest x 6

 

[Kane Fan]

doesn't have to be done all out, 70-80% is best , cause 100% effort will wipe out your CNS if your also doing weights as well

can be done on any cardio type machine/movement - ie sprinting, rowing machine, treadmill etc

how can you tell 80% of your effort tho
heart rate?
or if you have an exercise bike I guess you could pedal your heart out at 100% for x time like 15 or 30 seconds whatever your hiit burst will be, and see the speed then keep to 80% of that?

 

[coolcolj]

well by feel, figure what it feels like going all out and back off that a bit, so its about moderate level

you'll be able to do more volume when you don't go all out, which is better for getting the metabolic rate up

anything short of all out effort, but harder than coasting basicly - 50 to 80%

 

[bignate73]

CCJ is just mad because plyos don't make him cut.

plyos are awesome IMO for getting my heart rate up. a set of 10 box jumps at mid height on a speed day workout, and I'm breathing pretty good.

 

[coolcolj]

box jumps are not what I call plyos

plyos are high intensity things like altitude drops and depth jumps, where you need to absorb high forces and then react. Jumping onto a box negates all that

 

[bignate73]

so hopscotch?

 

[coolcolj]

plyos are high intensity - so footwork drills and rate work like skipping and hops aren't really under the catergory. The word has been misused for far too long

 

[upsidedownfaceboy]

any of the "air alert" programs are tremendous. (there are 3). i've done 2&3 and i went from barely dunking a bball to windmilling and dunking on people. it made me faster and more explosive. if you want it ask me. plyos are all about developing fast twitch fibers, if you want to dominate people in sports, do them. if you just want to look the part, go for something else. my body didn't change noticably. put your game in bball tennis or raquet ball or something will reflect it. hope this helps.