Plyometrics: The benefits, types, and precautions of this SPRINGBOARD to fitness success

Spring is in the air, so why not put some SPRING into your workout and focus on some plyometric training!

Plyometrics is basically the act of explosively contracting your muscles and is usually used in the context of jumping off the ground. These exercises can be an excellent way to strengthen your bones, lose fat, and even build muscle, but, because of the intensity of the movement, there are a few things to keep in mind as you do them. While you want to maximize your workout effectiveness, you also want to minimize any negative result, so before you take off, keep these tips in mind:

• If you are more than 30-40 lbs. overweight, you should limit the amount of plyo exercises you do, if at all. They can put an extreme amount of stress on your joints and muscles so if you are overweight, limit the amount and intensity of the movement.
• Even those who are in shape can injure themselves by overdoing plyometrics. Performing 200 jump squats in a row may make you feel like a superhero, but your joints and tendons (especially your knees and Achilles) may suffer as a result. Stick to a rep count of between 8 and 10 to begin with and add reps as your body adapts.
• Wearing a weight vest or holding weights may seem a great way to ramp up the intensity of plyo training, but due to the explosive nature of the movement, this may quickly result in a pulled muscle or worse. Your bodyweight is multiplied through plyo training and if done correctly, will almost always be enough to ensure you get plenty of fat-blasting, muscle-building results. 

With the safety measures out of the way, let’s throw some of these movements into a workout!

While most of us consider JUMPING to be the main form of plyo training, you can do it for the upper body as well. Clap pushups are probably the most common upper body form of plyometric training. The below workout combines lower body and upper body plyo and while it looks simple, once you knock out a few circuits, you should definitely understand why so many love adding these explosive movements into their regular workouts!

Full Body Plyo Workout:

1. 6 Jump Squats
2. 6 Clap Pushups
3. 6 Jump Lunges
4. 6 Clap Pushups
5. Rest 20 Seconds
6. Repeat 5 More Time

Remember, plyo is INTENSE. Because you are lifting your body off the ground in an explosive fashion, these movements can burn some serious calories. And because of the multiplication of force that results from your body landing on the ground again, you can also build some serious muscle. If you are new to the world of plyo, take it slow. Let your body adapt. Don’t overdo plyo or sprains, strains and muscle pains are very likely going to happen. Enjoy yourself, stay safe while JUMPING your way to your next level of fitness!