Plyometrics refers to a specialized type of training used to produce explosive muscle reactions. You’ve probably seen plyometrics on TV or in magazines in the form of commercials for Nike or Adidas. Does it look like this. Some supremely fit men or women doing exercises like stair running, box jumping or maybe wind sprinting in a park. Using a weighted vest to enhance plyometric training is an effective way to achieve explosive results in your training and you don’t have to be a TV jock to use this technique effectively.
What exactly is plyometric training?
Specifically, plyometric training is used to strengthen muscle tissues and train the nerves to respond quickly and powerfully to a specific movement in order to achieve a greater power response. However, plyometric training is more than just strength training. Once your muscles are strong, plyometric training uses your muscle strength to create power with a specific movement. It is similar to the concept of muscle memory. Get plenty of exercise and good form and you’ll develop explosive power almost instinctively.
Who is plyotechnic training for?
Plyometrics can be used to improve virtually any athletic performance. Plyometrics is commonly used by athletes who are:
-Football players
-Basketball players
-Baseball players
-Hockey players
-Football players
-Triathletes
-Mountain bike racers
-road cyclists
-Boxers
-Mixed martial artists
-Kickboxers
These athletes use plyometrics to hit harder, run faster, jump higher, or throw farther.
Using a weighted vest adds additional resistance to your plyometric training. Weighted vests generally come in various sizes and will add anywhere from a few pounds to 50 pounds per vest.
A famous Finnish scientist named Heikki Rusko has done important scientific research on the results of weight vest training. In his research, athletes who wore weight vests during daily activities and also trained three times per week with the vests improved both VO2max and lactate threshold and increased endurance during high-speed runs by 25%.
Effective implementation of plyometric training with a weighted vest:
There are some important tips to keep in mind if you’re going to start plyometric training with a weight vest. These include:
1. Start Slowly and Focus on Form: Begin your plyometric training before implementing a weighted vest into your training. Make sure you are in very good shape in your workouts. When you add the weighted vest, the force on your muscles will be greatly increased and you want to have the base strength to handle those forces.
2. Start at about 2% of your body weight and gradually build up to about 10% of your body weight.
3. Wear your weight vest all day, not just during your workouts.
There are many companies that make good weighted vests. One of the best is this product recommended by a triathlete. It is the most attractive and comfortable adjustable weight vest on the market. Men’s Health Magazine named this particular weight vest one of their Best Products of 2009, saying it’s “the best weight vest we’ve found.”
When you’re ready for the next level, plyometrics with weighted vests is a great way to go.