Wednesday, August 10, 2011

Power Up with Plyo

What might be missing from you routine to help you with your performance? Plyometrics. Normally people just stick to cardio and weights when they're working out in the gym, but adding plyometrics to the mix can provide you with more power and strength. Even if don't play a specific sport, it's a great way to take your workout up a notch!

You can incorporate these 5 moves into your normal lifting routine alternating upper body exercises in between:

1) Box Jumps: Start with feet shoulder width apart, jump up on the box landing softly. The goal is to hardly hear your feet land on the box. Do 3 sets of 12 reps.
boxjump1 bj2

2) Split Squat Jumps: Starting in a lunge position, push off equally from each leg into a jump and land with the opposite leg forward back into your lunge position. Do 3 sets of 14-20 reps.
spiltsq1 splitsq2 splitsq3

3) Squat Jump Reach: Feet start shoulder width apart, deeply squat down and jump up extending arms up into air reaching as high as you can. Do 3 sets of 12-20 repetitions.
sjump1 sjump2

4) Ring Jumps: Set up 4 or more rings, choose one ring as "home base" and jump to each ring in a circle or any way you want. Do 3 times 45 seconds.
rings1 rings2
5) Lateral Jumps: Using either cones to go between or moving laterally side jumping on one side at a time, start on one leg and push off onto the other leg. These are what you make out of them, so really focus on getting a good push off. Do 3 sets 20-26 total.
latj1 sj2

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