Put Plyometric Training into the Mix and See Results on the Record Boards
I believe that a good powerlifting program will include plyometrics. If this is not something currently in your weight training program I suggest you look into it and start implementing into your routines. Sorry to all the include bodybuilders out there this post is of little training value to you.
For those wondering what plyometrics are.
For those of you who are not familiar with plyometric training this post will give you a brief overview. Plyometric training is intended to build speed and strength integral components to a successful lift. Simply put the combination of speed and strength is power.
The term plyometrics is derived from Plyo, meaning to increase and metrics meaning to measure and refers to exercises enabling a muscle to reach maximum or near maximum strength in as short a period of time as possible. It does so with the use of elastic energy created from an eccentric contraction, muscle lengthening or stretching, then applying that stored energy to a concentric contraction, muscle shorting. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.
Basically plyometrics describes a training method, which seeks to enhance an individual's explosiveness through rapid and powerful muscular contractions.
Train to Fit Your Lifts
The golden rule of any conditioning programme is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. Take powerlifters for example, a competitive lift is the bench press so their plyometric training should involve some type of push up or chest pass.
Conditioning For Plyometrics
Plyometric training is stressful and places higher than normal forces on the musclosketal system so it is important for the athlete to be properly conditioned before adding this to their training. That means they will need to have a have a good sound base of general strength and endurance.
A few things to remember
Plyometrics have been used to produce great results only when performed properly. In order to realise the potential benefits of plyometric training the stretch-shortening cycle must be invoked. Plyometrics are not to be done with bad form are cheating, careful attention to technique during exercises is essential. The rate of stretch rather than the magnitude of stretch is of primary importance in plyometric training. In addition, the coupling time or ground contact time must be as short as possible.
Next week as I start to post my weight training logs I will describe various plyometric techniques I use to aid my weight training.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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