| One of the major keys to keeping improvement | | | | they measured their maximal angular speed of the |
| consistent is changing a weight training routine every | | | | knee during instep kicks on a stationary ball. That is |
| 4 weeks on average. There are an infinite amount | | | | not the important measurement though. Just list to |
| ways to change things around... one of those that | | | | what happened to their other statistics... |
| creates fast and significant results is adding | | | | Training resulted in a 4.3% gain in muscle |
| plyometric training. | | | | hypertrophy, increase in size of type2a muscle fibers |
| What is Plyometric training? | | | | by 8.4%, increase in 1 rep maximum of their inclined |
| Think of plyometirc training as explosive training. It | | | | leg press by 61.4% and their half squat by 45.1%, |
| consists of many jump ups, jump downs, fast push | | | | and in increase in their vertical jump. |
| ups, explosive push ups, and many more. It is a prime | | | | In the control group, these variables remained |
| training method of building power. | | | | unchanged. You would expect that because the |
| Athletes tend to use this type of training a lot | | | | control group did not do anything according to this |
| because of its ability to build great power. Power is | | | | study. I was hoping that they would have at least |
| your muscles ability to produce maximum force in the | | | | done just weight training or just plyometric training. |
| shortest amount of time. This type of training is not | | | | However, it was concluded that weight training and |
| just for athletes... normal people can use it too. | | | | plyometric training showed significant improvement to |
| It has the great ability for the "normal" person to | | | | not just the kicking speed, but many other physical |
| create more energy. It also builds up the stabilizer | | | | capabilities. |
| muscles in the joints... making your weight training | | | | This would be an ideal method for 4 week training. In |
| 100% more effective. | | | | order to get the most out of this type of training |
| The Amazing Effect of Plyometric Training & | | | | while not killing your body, you need to follow this |
| Weight Training | | | | schedule. |
| Normally I would not have thought about combining | | | | Alternating weeks do one week of 3 days of weight |
| these two types of training. It would seem that the | | | | training and 2 days of plyometic training. The |
| intensity would be so great that over training could | | | | following week do 3 days of plyometric training |
| result. A study conducted by the Department of | | | | followed by 2 days of weight training. You would |
| Physical Education at the University of Las Palmas de | | | | need to keep the weight training routines balanced. I |
| Gran Canaria, in Spain proves otherwise. | | | | suggest you use super-sets with alternating muscle |
| They took 37 male physical education students and | | | | groups (random). |
| divided them randomly into a training group and a | | | | After these 4 weeks take an entire week off and |
| control group. The training groups of students follows | | | | measure your results from the first week you |
| a training schedule that consisted of 6 weeks of | | | | started. The ability of your body just skyrocketed |
| weight lifting and plyometric exercises. | | | | and you not only feel great, but you look even more |
| Since this test was use to measure an athletic act, | | | | amazing. |