Topic 6 - Intermediate and Advanced Principles of Exercise Technique

Plyometrics

Plyometrics: Exercise Training tahtf ocuses on explosive moevemnts by utilizing teh stretch-shortening cycle of msucles, aiming to rapidly increase muscel power by quickly lengthening a muscle followed by a forceful contraction

It is a eccentric follwoing rapidly by a conectric action

• They are able to work on power without having focus on form such as you would have to do for powerlifting or olympic lifting

  • A overehad squat is a full body recrommended to see if a pwrson is ready to do olympic lifting. This is because it sees if you have mobility and control

• Phosphogyn system dominant

• Not only do i want to maximize output without injury risk but I also an to get two-three things done at once

Mecahnical Model of Plyometric Exercise

• Elastic energy is stored after a rapid stretch (Eccentric contraction) and then relased during a subsequent concentric muscle action increasing the total force production

• Muisculutendinous unit has relationship between 3 components:

  • Series elastic components (SEC) - refers primarily to the tendon

    • Composed mainly of tendon, during eccentric contraction, acts a as a spring stroing elastic energy

  • Parallel elastic components (PEC) - refers primarily to the intramuscuilar tendon

    • Non-contratile part of a muscle taht provides resistance when a muscle is passively stretched

  • Contractile component (CC) - refers primarily to actine and myosin crossbridging

    • The sarcomere, oevrlapping actin (thin filaments) and myosin (thick filaments) taht slide past each other to geenrate muscle contraction

Neuropphysiological Model of Plyometric Exercise

Neurophysiological: refers to muscle spindles

• Involves a change in teh force-velocity characteristics of the muscle’s contractile compinents caused by stretch; concentric muscle force is increased with teh use of teh stretch reflex

• the stretch reflex = involuntary repsnse to an external stimulus taht causes a rapid strteching of teh muscle

  • The rapid stretch is sensed by teh muscel spindel

  • In repsonse, a signal is sent to the spinal cord, which in turn sends a message back, reuslting in a concetric contarction of teh same overstetched muscle

SSC Phases

• Plyometric training has shown to improve endurance sport perfoirmance

• Be able to explain this Table wih and example. In teh explenation it must include tendon, interconective tissue and muscel spindles

Considerations in Plyiometric Training

• Medical History

  • Do not attempt if there are previous injuries or abnormalities of teh spine, lower extremities, or upper extremities may increase a client’s risk of injury during plyometric exercise

  • Proceed with caution if tehre are any preexisting injury may require modifications to plyometric activity

• Age

  • Youth/Preadolescnece

    • Safe and beneficial for youth

    • Modifications to intensity and volume must be made based on age

    • Focus: proper technique, especially jumping and landing techniques

    • mastery of skill rather than outperforming otehrs

    • Incorporate as “striuctured play”

  • Adolescents

    • Low intensity at small volumes initilaly incorporated intow arm up

    • progress to moderate intenisty

  • Older Adults

    • Begin with low inetsnity progress to moderate

    • high inetsnity shown to ebnefit but low and moderate form and physiological mustr be established

• Maturity

• Posture - hold this position to determine potential to land properly with each exercise

  • Have client hold a body weight squat. do not start plyos if form is not perfect. Check for teh following errors:

    • Rounded shoulders

    • Forward head

    • Felxed thoracic spine

    • Posterior pelvic tilt

    • Heel liftoff

• Felxibility = fundamental positions taht all lower body plyometric exercises orginate from and end in is teh partial (half) squat

• Stability

• Landing Position - properly landing technique is essential to maximize the effectivemness of teh exercise and inimize teh risk of injury

  • Shoulder over kneew

  • Knees over or slightly posterior to teh toes

  • Ankles, knees, and hips flexed

  • Feet appropximately shoulder-width apart

• Strength and Balance

  • researcg yet to provide a prequisite level of strength]Existing guidlines

    • For lower body plyos client’s 1RM squat at least 1.5x body weight

    • Clients weighing more than 220 pounds (99.8kg) shoudl exercise caustion

    • Upper body plyos abaility to eprform five claps push-ups in a row

  • It is not necesasary for cleints to posses this level of strength toe ngage in low to moderate lekvels of plyometric activity

(a) Each of these levels corrosponds witha. drill’s intensity level (e.g., beining-l;evel balance sorrosponds with low-intensity plyometric drills).

(b) The cleint is required to maintain each position within each variation for 30sec before attempting plyometric exercises of teh same inetnsity and teh more diffidcult balance test

(c) teh gtype of prerequisite test (1.e., hwo many legs are used) needs to matc teh inended type of plyoimetric drill (e.g., teh beginning client has tyo pass teh standing single-leg balance test to qualifyy to eprform single-leg plyometric drills).

• Speed

  • Before lower body plyometrics, able to eprform 5 reps of a squat with 60% body weight in 5sec or less

  • Before upper body plyometrics, anle to eprform 5 reps of the bench press with 60% body weight in 5sec or less

• Other physical Characteristics

  • Soccor and runner - horizontal plyos

  • Volleyball and Basetbnall players - vertical plyos

  • If the If teh emotivation phase is too long, we loose energyu as heat. Plyometrics should be quick and should have rest after every one. If you keep holding teh rubber band for a long time it will stretch instead of spring

• Equitment and Facilities

  • Landing surface: Must absorb shock without ovetly prolonging amortization phase

  • recommended Surfaces: Grass, field turf, suspended floor, rubber mats

  • Boxes:

    • Sturdy, nonslip, enclosed on all sides

    • Height: 6-42in

    • Landing surface: > or equal too 18 × 24in

  • Medicine Balls: use for upper body and select lower body exercsies

    • Bounce: Essenyric to more demand to absorb and then concetric explosive

    • Non-bounce: it is plyos but you are not getting as much plyometric development in the obluques

  • Shoes

    • Flat, stable sole: helps maintain balance during umps

    • Responsiove cushioning: protects joints duringimpact

    • Later support: keeps ankles safe duringb side to side movements

    • Durability: for repeasted use on hard surafces

    • Avoid

      • Weightlifting shoes: elvated heels and rigidity make them poor for jumping and agility

      • Max-cushioned/running shoes

Plyometric Program Design

Linear Periodization

• technical diffculty increases as inetnsity increases - Chalanges teh neuromusculay system using movement patterns taht are increasingly more complex/activities of daily living/specific/sprot specific

  • To progress somone: volume should decrease and intensity should increase

  • If it si higehr inesity longer rest is needed

  • We move from general exercise to sport/eevry lday life specific exercises

• The muscuilat endurance phases proceeds hypertrophy if needed

  • If you are doing msucle endurance or hypertrophy, you are not preparing tehm for plyometrics tehn as you are for strength and power. you should move from general mobvebment patters to every day and mor especiofic moevemnt patterns

• Plyos are most effetive when preceded by strength work and programmed to mimis sport or every day moevment patterns

  • When you move to plyos and dynamic, I chose iolympic lifts after i choose squats and deadlifts because a stronger strength base is required

  • Every say specific: multiplanar movements

• A Mesocycle is a month

• A microcycle is a week

Recommendations Acxross teh Four Primary resistance Training Variables

Perscription Variables

Resitance Training Variables for Plyometric Prepation

Contribution to Plyometric Perfriomance: Muscle Endurance

• Muscle endurnace training has limited impact on plyometric performance. Muscle endurnace indirectly imporves plyometric endurnace. It does this by it ehlps a person tolerate plyometric volume. And secondly it does this witjout a higb essenric demand

• Never be expllosive with one joint

Contribution to Plyometric Performance: Muscle Hypertrophy

Contribution to Pluometric Performance: Muscle Strength

Contribution to Plyometric Performance: Muscle Power

Plyometric Prep: Similarities Across EHSP

• Tendons also get stronger and undergo hypertrophy

EHSP: Unique Contributions to Plyometric Preparation

• Explain the unique and shared contirbutions of the four primary resistance training variable to plimoetrics

Plyometric Prep: Eccentric Training

• Imprves decekeration, shortening amortization phase

• The ability to decelerate under control

• tendon in. teh muscle lengthens rapidly, and if we can’t copntrol that, tehn we are going to have tissue give away and have an injury. (Much worse tehn DOMS because DOMS is just a microtear trying to repair, this is a lot more damage)

Mode of Plyiometric Training: Upper Body

• Really just know teh concepts and explain stuff. For example: choose a plyometric exercise taht mimics this exercise _____. Or explain why plyo pushup enhances explosive strength, give an example.

Mode: Trunk

• How does an overhead throw change mechanical advantage and what it does for how the muscles have to work?

Mode:Lower Body

Plyometric Training Intesnity

• Youth and adolescents should bein with 1 or 2 sets of 6 to 8 reps to ensure quality repititions in each set. They have to be quality reps.

• Plyomjetrics is not for conditioning, we should not be challenging lactate trhehsold with plyometrics. We need to be fresh because of the demand on teh stissues and joints

• Need to know what tehse exercsies are

• Need to know why tehy are in each category/intesnity

• Need to list tehse exrcsies from low to high inetsnity or vise versa

Plyometric Program design: Frequency

• Frequency increaees as intensity secreases and vice versa

• Low-intensity plyometric exercises can be performed multiple times per week

• Moderate-intensity plyometric trainig - two times per week

• Youth and adolescents up to two per wekk on nonconcecutive dcays

• 1 to 3 plyometric sessions per week overall

• 48 to 72 hours between sessions that train teh same body segment

Plyometric Training Program Design: Recovery

• Recovery = time between repetitions, sets, and workouts

• Max effort per plyo rep - we are not conditioning

• Full recovery between sets

• Should not be metabolic

  • Metabolic means a high oxidative and glycolytic component

• Work:Rest ratio: 1:5 to 1:10

• Recovery for depth jumps may range from 5 to 10 seconds of rest between single repetitions to 2 to 3 minutes between sets

• 60 to 120 seconds between drills

Plyometric Training Program Design: Volume

• Low volume (high intesnity): abou 40-60 contacts/session

• High volume (low intensity): about 120-140 contacts/session

Exercise Order and Progression

• First in teh training session

• Progression

  • Establish proper landing technique

  • Add vertical and/or horizontal components and more through intesnity levels

    • Double to single within each intensity

• Prior to high intensity plyos: Proficiency at moderate inetsnity + resistance training background that includes progression through teh strngth phase

Combining Plyos with Aerobic Endurance Trainining

• Plyos imp0rve distance running performance and dec injury incidence

  • Explain why plyometric training improves distance running: We enhance teh body’s ability to have that spring back effect in teh elasticity. We also train teh muscle spindles tos witch quickly to create tesnion. Therfore, less energy is needed to push off the fastre you can go. You can also cover more ground because your have a more intesne bound effect.

• Plyos at begininng of training session

• Low-intesnity, bounding type drills on non running days

Plyometric Training Program Design: Warm-Up Drills

• How would anything in teh following tabel impprve sports performance?

Speed Training

Acceleration Sprinting technique

• Takes approximately 13-16 yards (12-15m) of acceleration to achieve the proper technique

• Arm action for both phases: Elbow flexed about 90 dgerees with aggressive backward hammering or pushing motion

• Inside, outside teh break is where we have to have good mechanics because that is gonna imporve performance

• Coaching Ques:

  • Triple Extension - hip, knee, ankle

  • Ipsilateral Shouldere and Hip Action - hips and shoulders are aligned

  • 45 degree accceleration angle

  • Chest and Eyes to teh ground

  • Triple Flexion - hip, knee, anke

  • Positive shin angle

  • Low heel recovery

Speed Training Program Design

• In a linear periodized program:

  • Speed

    • low eccentric demand

    • 1 chnage in speed

    • no change in direction

  • Change of direction

    • high eccentric demand

    • multiple changes in speed and direction

    • greater shearing force at the knee

  • Agiulity

    • Considered most intesne due to:

      • All teh demands of CoDirection plus reactive perceptual cognitive componenets

      • EX: T-test is 13 chnage of direction/speed

• To progress the change of direction, you can either dothis by increasing the number of derectiuons or you can decrease teh angle at which you have to cut, or shorten spacing of cuts/distance between each cut.

Speed Training

• Focus: form, stride frequency, stride length

• Form drills performed as slower speeds and should not substituted for actual spirnt training; good to include as part of warmup

  • If you are going to put a drill into your program, you need to indicate speed because this is a warm up. It is all anout length during acceleration. And cycling the legs through as quick as you can through teh max speed

• A a spirnt speed increases frequency becomes more important than stride length

• Frequency more trainable as length highly dependent on hit and leg length

• Speed means putting from point A to pointg B as quickly as possible

Speed Training Mode

• Stride frequency

  • Fast leg drills, assisted and resisted sprinting

  • Assisted - should not increase speed more than 10% of person’s max speed

• Stride length

  • Enhanced with resisted sprinting (e.g., uphill sprinting, running in sand or in water, sprinting while being resisted by a sled, elsatic tubing, a partner, or a parachute)

  • Optimal strid elength = measure teh client’s leg length from teh greater trochanter to teh floor, then multiply this measurnment 2.3 to 2.5 times for females and 2.5 to 2.7 times for males

    • Drills should be performed between 60-105% of optimal stride length

Speed Training: Resisted Sprinting

• Increases stride length and speed by inctreasing ground force production during support phase

• Improves acceleration via increased trunk lean, stance duration and horizontal force production

• Performed over distances between (11-33 yds or 10-30m)

• Should not increase external resistance by more than 15% body weight

  • If tehy are brteakiing/scarificinh their form you are doing too much resistance

• Heavier resistance when goal is improving acceleration phase

• Lightre resistance when goalk is improving mamx speed phase

• use interval sprints (walks if needed) if assisted or resisted too adbvanced

• if weight/resistance is too much, Decrease strid elength, decrease necessary hip extension, increase ground reaction time

• Excess ground cpntact time. As afar as they stretch organ system goes you are loosing energy as heat. if you making resistance too hard and theur foot ground contact time is too long, you are loosing that energy in heat

Speed Training Intesnity

• Refers to the phsyical effort required during execution of a given drill and is controlled both by the type of drill perfomred and by the distance covered

• Ramnges from low-level form drills to sprint-assisted and - resisted sprinting drills that apply significant stress to the body

• Sprinting should be perfiormed at close to maximum speed to ensure proper sprinting mechaniics, stride length, and stride frequency

Speed Training programming Guidelines

• Frequency

  • Athletes participating in a port = 2-4 speed sessions per week

  • Non-athletic clients =1-2 speed sessions epr week

• Rest and Recovery

  • Beteen repetitions: wpork to rest 1:5 to 1:10

  • Range

    • Form trainiing - minimal rest

    • rest between repetitions of uphill running may last 2-3 minutes

  • 24 to 48 hours recovery between speed training sessions depending on teh intensity of the previous sprint ytraining session

• Volume

  • Refers to the number of repetitions ans sets performed duringa. session

  • Normally expressed as the distance covered

  • typically 1,000 to 2,000 meters per week of acceleration and high-speed sprinting

Speed training progression

1. Low to high volume of low-intesnity drills (e.g., stationary arm swing)

2. Low tolerance high volumes of mode4rate intensity (e.g., front barrier hop)

3. Low top high volumes of modewrate to high intensity (e.g., downhill sprinting)

Safety Considerations: Phyiscal Charcteristics

• One of primary areas of concern is hamstring flecibilkity and streangth

• As swing leg transitions from eccentric to concentric the hamstring must be prepared to undergo extreme lengtheing at high velocity follwoing immediately by concnetric muscle action

Explosive Training

• Rate of Force development (RFD) = how quickly force can be produced

• Can take multiple seconds to rpoduce maximal force and most of the movemnts ins peed, power, training require us tp do this in short time frames (meaning maximal force is not generally achieved)

• Which of teh follwoing is the best to chioce to debvelop speed strengtgh?

• Explain why you would choose different exercsies for speed endurance versus speed ttraining?

Guidlines for Combining resistance, Plyometric and Speed Training

• This information is helpful if you are trying to figue out how to fit everything togetehr

• Perform either lower body plyometric tarining, speed training, or lower bpody reisstance training on a given day, but not more than opne of these types of training on teh same day

• Appropriate to combine lower body resistance training with upper body plyometriucs, and upper body resistance tariningwith lower body plyoemtrics

• Performing heavy resistance training and plyometriucs on teh same day is not ususally recommended

• Coplex tarining - plyos follwoing by high intesnity reisstance training

• Traditional resistance training exercises may be combines with plyometric movements to durther develop power