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