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CIV Fitness/S&C

CIV Fitness/S&C. Steven Tikkanen – F129. PLYOMETRIC TRAINING. CHAPTER 19 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle. PLYOMETRIC TRAINING.

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CIV Fitness/S&C

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  1. CIV Fitness/S&C Sutherland College Health & Recreation Semester 2 2012. Version 1 Steven Tikkanen – F129

  2. PLYOMETRIC TRAINING CHAPTER 19 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle

  3. PLYOMETRIC TRAINING • Plyometric exercise refers to those activities that enable a muscle to reach maximal force in the shortest possible time. • Plio = more • Metric = to measure • Stretch shortening cycle (SSC) • Increase the power of subsequent movements by using both the natural elastic components of muscle and tendon and stretch reflex.

  4. PLYOMETRIC TRAINING • Mechanical model • Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored. • When immediately followed by a concentric muscle action, this stored elastic energy is then released. • Increasing the total force production.

  5. PLYOMETRIC TRAINING • Neurophysiological model • Stretch reflex – knee tap • Muscle spindles – contract muscle • Muscle spindles are stimulated by a rapid stretch, causing a reflexive muscle action. • This reflexive response increases the force the muscle produces.

  6. PLYOMETRIC TRAINING

  7. PLYOMETRIC TRAINING • Plyometric program design • Mode • Intensity • Frequency • Duration • Recovery • Progression

  8. PLYOMETRIC TRAINING • Mode • Lower body • Upper body • Trunk • Intensity • Points of contact • Speed • Height of the drill • Participant's weight

  9. PLYOMETRIC TRAINING • Frequency • 1-3x’s/wk • Recovery • Work-to-rest ratio,1:5 or 1:10 • Volume • Beginner – 80 to 100 contacts per session • Intermediate – 100 to 120 contacts per session • Advanced – 120 to 140 contacts per session

  10. PLYOMETRIC TRAINING • Program length • 4 to 10 weeks • Progression • Progressive overload • Chu – level 1 to level 5 • See video.

  11. ALTERNATIVE METHODS OF TRAINING EXPLOSIVENESS • Traditional Combination Training • Power exercises at the beginning of a workout session before strength training. • Compound Training • Plyometerics on one day and strength training on another. • Complex Training • Several sets of heavy strength training, followed by lighters power movements.

  12. ALTERNATIVE METHODS OF TRAINING EXPLOSIVENESS • Contrast Training • Alternating strength exercises with power training from set to set.

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