Plyometric Training Concepts

Compare with definitions throughout the chapter

Rate of Force Production: Closely related to power and maximal strength; this measures how rapidly an individual can achieve peak force levels.

Plyometric training: Also referred to as “jump training” or “plyos,” consists of exercises where muscles generate maximum force during brief time intervals, aiming to enhance power (speed-strength).

Integrated performance paradigm: The capacity to effectively decelerate, stabilize, and accelerate during performance-based activities.

Compare with Figure 11.1 – Integrated performance paradigm

All movement during performance activities demands the capability to decelerate active forces and generate acceleration to produce new force. This process requires stabilization of the core and intrinsic joint stabilizers.

The phases of Plyometric Exercise

Phase 1 – Eccentric: During the initial phase of plyometrics (the Eccentric Phase, also called the “loading” or “cocking” phase), energy accumulates within the muscle in preparation for the subsequent phase.

Phase 2 – Amortization: In the second phase of plyometrics (the Amortization Phase), the muscle containing stored energy stabilizes in preparation for the final phase. For optimal performance outcomes, this stage must be rapid to generate a more powerful response.

Phase 3 – Concentric: The third and final phase is the Concentric Phase, also known as the unloading phase. This phase occurs immediately following the amortization phase, resulting in the utilization of energy stored within the specific muscle.

Reference: https://fitness.vpxsports.com/blog/bid/85152/3-Phases-of-Plyometric-Training

Compare with Figure 11.2 – Program design parameters for reactive training

Understanding the program design parameters will support you in creating effective training programs.

For exercise selection, understand the progression continuum similar to other training modalities.

For exercise variables, recognize how different variables influence exercise outcomes.

OPT™ Level (adaptation): Stabilization, Strength, or Power & Type of Exercise: Balance & Compare with Table 11.1 Plyometric training program design

Stabilization: Exercises incorporate a 3-5 second pause upon landing (Box Jump with stabilization) with 5-8 reps, steady tempo, and 0-90sec rest.

Strength: Exercises incorporate repetitive movement patterns (Repeated squat jump) with 8-10 reps, moderate tempo, and 0-60sec rest.

Power: Exercises incorporate rapid repetition of movements at maximum speed (Power step up) with 8-12 reps, fast tempo, and 0-60sec rest.