Monday, December 23, 2013

Back to Basics: Plyometrics

We're gonna take a little break from our trip down memory lane to talk about my quest to get back to basics in the month of December.  The other day I was talking to a good friend who also happens to be one heck of an athlete and runner.  She was saying that she too wasn't doing much running and was actually doing some plyometrics.

I have to admit, my initial reaction was to recall the crazy plyo workouts of my college volleyball days.  Grueling workouts full of repeated spike approaches, jump boxes and vertical jump tests.  I could feel my quads and glutes quivering just thinking about it.  But after a little more introspection I thought it might be nice to give it a shot, you know give it the old college try (see what I did there?)  After all, it definitely is part of my make up.

What is Plyometrics you ask?

The official definition is:
"Plyometrics, also known as "jump training" or "plyos", are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power"

Think HIIT meets House of Pain's "Jump Around"

You can incorporate Plyometrics a couple different ways:
1. You can do a workout exclusively of these types of exercises
2. You can sprinkle them into your current training plan to add a little jolt of gut busting. 

Either way, you win. So for about the past week or two I have been incorporating plyometrics into my workouts and I have to say it's not as bad as I remember it.  I actually, dare I say it, liked doing them.  Why?  Because it's a workout that gets your heart rate up and your muscles screaming in a short amount of time. 

There are all kinds of workouts out there that focus on these types of moves you probably just didn't know you were doing plyometrics.  But for a quick reference, here are a few of my favorite turned into a quick 15 minute workout.


And just in case you need to see these moves demonstrated, I worked out with Tim Ezell this morning on Fox 2.  Check it out.


Have you ever done plyometrics?  Are you going to try this workout? 

Wanna see more fun workouts?  Check out my Training Plans, Workout and Lists page and make sure you follow me on Bloglovin, Twitter, Instagram and/or Facebook for more fitness fun!

14 comments:

  1. I LOVE PLYO! Hence why I'm an Insaniac ;)

    ReplyDelete
    Replies
    1. I figured you might! :) I bet your a great instructor!

      Delete
  2. Plyo's are crazy awesome! Unfortunately, I'm banned from doing too much jumping right now while my tendon heels. Although, now that you brought up "Jump Around" I want to listen to it and do just that!

    ReplyDelete
    Replies
    1. You gotta love a House of Pain reference. :)

      Delete
  3. plyo's are always sure for a great workout! i'll look for you on the news this morning!

    ReplyDelete
  4. I am definitely not a fan of plyo, but it definitely gets your heart rate up and works your legs more than you'd initially think. This one looks perfect for a Christmas morning workout!

    ReplyDelete
  5. Great plyo workout! I used to LOVE doing these as warm up in cross country/track. :) My boys LOVE doing these with me at teh park as part of my warm up for speed/tempo work! :)

    ReplyDelete
  6. I used to do plyo pretty frequently prior to having kids, but have to say that a weakened pelvic floor is a bit of a deterrent. I'm working on it, but jumping activities still aren't kind to me:)

    ReplyDelete
  7. I love Plyos-- we used to have to do them a LOT in college track (because I was a runner AND did High jump and Long jump...so plyos were...important!). It was always my favorite workouts! They are so much fun and a great way to add variety to any workouts!

    ReplyDelete
  8. This will definitely get your heart rate up!! Love plyo!

    ReplyDelete
  9. Thanks for this! I love Plyo and just sticking to the simple moves :)

    ReplyDelete