SCRIB
12-20-01, 12:19 PM
Whats the best training or exercises that focus on power and speed? I have read up on plyometric training anything else that helps in this area other that the weight room?
Training & Nutrition - Power and Speed Training
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TTRider
12-20-01, 06:27 PM
Your on the right course with the plyometrics.Just make sure you have good base training before starting plyo. The other training that would also be helpful is intervals.
Good Luck & Happy Rides
Good Luck & Happy Rides
HardBall
12-21-01, 05:32 AM
Plyometrics?
Norm
12-21-01, 07:52 AM
Me too. Plyometrics?
SCRIB
12-21-01, 08:13 AM
Plyometrics
What is Plyometrics?
Plyometrics is a form of strength training designed to develop explosive power for athletics. Plyometric exercises stress the rapid generation of force, primarily during the "eccentric" (stretching) phase of muscle action, and speeding the transition between the eccentric and concentric (contracting) phases. This increases the muscles' ability to sustain a load throughout its range of motion, allowing an athlete to translate strength into power more efficiently.
Plyometric training was first developed in the Soviet Union for its intense, and very effective, athletic development program, during the 1960's (my research is still sketchy, so these dates are tentative at best). It began coming to the attention of the West during the 1970's, and by about 1980 had become a valuable tool in major athletic programs. My own introduction to plyometrics was in about 1984, when a fellow student at my Taekwondo school brought in some of the training he was learning to conduct as a tennis coach at Indiana University.
Program Focus
Most plyometric drills focus on developing jumping ability, or the older ones do. There are some which develop lateral movement qualities, and others have been developed (using medicine balls, for example) to develop upper-body power, but plyometrics seem to have been traditionally focused on helping athletes in track and field - mostly in sprinting and jumping events.
What I am trying to do here is to develop a plyometric trainig program which will help martial artists, mostly focused on the attributes needed for kick- boxing. I think this will apply fairly well to most other styles' fighting elements, so should serve as a useful base to work from.
Training Elements
Duration
Plyometric sessions should be short, taking less than an hour start to finish, including warm-up and cool-down. Each set of an exercise should take at most a minute and a half. The goal is to develop fast- cycling power, not aerobic or even anaerobic endurance.
Strength
Plyometric exercises are stressful. You need a good base of simple muscular strength to get much benefit from them - I would advise adding plyometrics to your training only after you have a "traditional" strength training plan well-integrated into your workouts. That said, it does seem that plyometrics can be modified to fit your current strength level fairly easily. They should be of use for nearly anyone.
Speed
All plyometric exercises should be done quickly. Do them quickly and intensely, and when you begin to slow down, you're done with that set. Most of these exercises are good strength training when done slowly - you must do them fast to really develop *power*. Another point is that you need to rest long enough between sets that you can do each set with enough speed.
Rest
You need two kinds of rest with plyometric training. Short and long. Short rests between sets and exercises, to let your muscles recover enough, and long rest between sessions - you really need at least a full day, preferably 48 hours, between plyometric workouts. This is, again, to keep the plyometric strength training from becoming anaerobic strength training. It is also recommended that you sustain plyometric training for at most 6 to 8 weeks before taking 2 or 3 weeks off from it to avoid overtraining.
Workout Structure
A generic plyometric workout, as I do it, has this general structure:
Warm-up - 15 to 20 minutes of light to moderate aerobic exercise. This is in the 40 - 60 % of maximum pulse range of effort. Whatever your favorite exercise is - cycling, running, aerobic step work, they all do fine.
Stretch - stretch well, all applicable muscle groups.
Plyos - I pick from 3 to 5 plyometric exercises, and do 1 group of each. Each set should be 2 or 3 sets of exercises, each taking from 30 to 90 seconds, with 1 minute of rest after each set.
Cool-down - 10 to 15 minutes of gradually lighter aerobic work, and a few minutes of additional stretching (shadow-boxing works well for me).
Exercises to Use <exercises.html>
There are a lot of different plyometric exercises available. I have tried to pick a set which develop some of the attributes that seem more important for martial arts, especially the fighting part. That is a very broad area, and my ideas about what is important are probably different from yours. So, use these examples as ideas to work with, and pass on your comments (reviews, additions, modifications, or whatever) to me by e-mail so I can improve this mess.
Out of the <exercises.html> I've described here, pick a few from the appropriate level for how you feel for today's workout, and adjust the intensity and duration to fit. As with any exercise program, your effective level will vary from day to day, but should of course increase as you work through the program. So do what works for you.
Copyright © 1998 by Andrew Maddox. I have no professional certifications whatever, so do not rely on this information for medical, training, or any other official purposes - it is provided for entertainment only. Republication rights are granted as follows: electronic or printed copies may be made for personal reading only, and must include this paragraph in all copies. Any use for sale or other fees or charges must be approved by the author (me) in writing, in advance. Contact Andrew Maddox at madsox@radix.net for permissions or further information.
Basic Plyometrics
Ankle Hops
Equipment Needed: None
Start: Stand with feet shouler-width apart
Action: Using only the ankles for momentum, hop continuously in one place. Extend the ankles to their maximum range on each vertical hop.
Attribute Developed: Jumping/movement speed
Depth Jump
Equipment Needed: A box 12 - 24 inches high.
Start: Stand on box, toes close to the edge.
Action: Step forward from the box and drop to land on both feet. Try to anticipate the landing and spring up as quickly as you can. Keep the body from settling on the landing, and make the ground contact as short as possible.
Attribute Developed: Jump height
Lateral Step-Up
Equipment Needed: A box 6 to 18 inches high.
Start: Standing to the side of the box, place the foot closest to the box on top.
Action: Use the leg on the box to raise the body until the leg is extended, then lower to starting position. Don't push off the foot on the ground; use the bent leg to do all the work. Perform exercise using both legs.
Attribute Developed: Jump height/strength
Foot-to-butt Sprints
Equipment Needed: None.
Start: Standing around.
Action: Sprint as far as you can in 30 seconds, taking short steps and exaggerating the motion to kick yourself in the butt with each step. Gradually build up to a maximum of 90 seconds.
Attribute Developed: Running speed.
Intermediate Plyometrics
Front Box Jump
Equipment Needed: A box 12 - 24 inches high depending on ability.
Start: Stand facing the box with feet shoulder-width apart and hands behind the head.
Action: Jump up and land softly with both feet on the box. Step back down and repeat. For a more advanced exercise, hop down from the box and immediately jump back on to it.
Attribute Developed: Jump height.
2-foot lateral jumps
Equipment Needed: Box 12-24 inches high
Start: Stand next to the box, feet feet no more than shoulder-width apart.
Action: Using as little knee bending as you can, jump up onto the box. Step down onto the other side, and repeat in the other direction for one repetition.
Attribute Developed: Lateral mobility
Multi Jumps
Equipment Needed: Box 12 - 36 inches high, with 3 parallel lines spaced 2 feet apart in front of it.
Start: Standing on the box, feet about shoulder-width apart.
Action: Hop down from the box, before the first line. On landing, immediately spring forward over each line in turn. Walk back and step up onto the box for the next repetition.
Attribute Developed:
Forward movement (speed)
High Skipping
Equipment Needed: None
Start: Standing around.
Action: Skip, as far as you can, for 30 seconds, exaggerating the motion for height (use your arm swing to drive the motion more). Gradually increase until you can do 90-second sets.
Attribute Developed: Running speed
Medicine Ball wall-bounce
Equipment Needed: Medicine Ball
Start: Stand facing a wall, about 6 feet away, medicine ball held to your chest.
Action: Throw the ball against the wall with a fast push-up motion, catching it to stop it as quickly as you can, returning slowly to the starting position.
Attribute Developed: Forward arm motion - punching, parrying, etc.
Advanced Plyometrics
Alternating lateral jumps
Equipment Needed: Box 12 - 24 inches high, large enough to stand with feet shoulder-width apart.
Start: Stand on the box, feet shoulder-width apart.
Action: Push off with your right leg to jump left, landing on your left leg only. On landing, immediately push off with the left leg to land back on the box. Catch yourself briefly with your right leg, long enough to place your left leg for a quick push-off, then use your right leg to bounce back onto the box for one repetition.
Attribute Developed: Lateral mobility
Front-and-back Box Jumps
Equipment Needed: Box
Action: Push off backward with both feet to step off the box. On landing, immediately spring back up and forward onto the box. Touch the top lightly, and continue on forward to land in front of the box. Spring immediately back (backward) up onto the box for one repetition. For variations, start either in front of or behind the box.
Attribute Developed: Ranging ability - rapid changes of direction
Clapping Pushups
Equipment Needed: None
Start: Push-up position, down.
Action: Push up with enough force to launch your upper body off the ground - clap your hands while airborne before catching yourself on the ground. Slowly lower back down to start for one repetition.
Attribute Developed: Forward arm motions - punching, parrying, etc.
Medicine Ball overheads
Equipment Needed: Medicine Ball
Start: Stand with the medicine ball held up near shoulder height.
Action: Throw the medicine ball straight up, with a fast overhead-press motion, catch it with a quick stopping action, and bring it back down gently to the starting position.
Attribute Developed: Overhand parries, mostly.
Medicine Ball Twists
Equipment Needed Medicine ball
Start: Standing next to partner, facing forward. One holding medicine ball about chest high.
Action Partner with the ball twists away and back to throw it sideways to the other partner, who catches it twisting with it and then flings it back. Do one set of 10 to 20 reps, then switch sides and do a set.
The key here is to let your body rotation absorb the catch, and then throw it back with a quick re-positioning. You don't want to just use arm strength here, rather you want to develop the power you need for horizontal and angular attacks and defenses. Don't exaggerate the movements, make them small and quick but strong.
Copyright © 1998 by Andrew Maddox. I have no professional certifications whatever, so do not rely on this information for medical, training, or any other official purposes - it is provided for entertainment only. Republication rights are granted as follows: electronic or printed copies may be made for personal reading only, and must include this paragraph in all copies. Any use for sale or other fees or charges must be approved by the author (me) in writing, in advance. Contact Andrew Maddox at madsox@radix.net for permissions or further information.
What is Plyometrics?
Plyometrics is a form of strength training designed to develop explosive power for athletics. Plyometric exercises stress the rapid generation of force, primarily during the "eccentric" (stretching) phase of muscle action, and speeding the transition between the eccentric and concentric (contracting) phases. This increases the muscles' ability to sustain a load throughout its range of motion, allowing an athlete to translate strength into power more efficiently.
Plyometric training was first developed in the Soviet Union for its intense, and very effective, athletic development program, during the 1960's (my research is still sketchy, so these dates are tentative at best). It began coming to the attention of the West during the 1970's, and by about 1980 had become a valuable tool in major athletic programs. My own introduction to plyometrics was in about 1984, when a fellow student at my Taekwondo school brought in some of the training he was learning to conduct as a tennis coach at Indiana University.
Program Focus
Most plyometric drills focus on developing jumping ability, or the older ones do. There are some which develop lateral movement qualities, and others have been developed (using medicine balls, for example) to develop upper-body power, but plyometrics seem to have been traditionally focused on helping athletes in track and field - mostly in sprinting and jumping events.
What I am trying to do here is to develop a plyometric trainig program which will help martial artists, mostly focused on the attributes needed for kick- boxing. I think this will apply fairly well to most other styles' fighting elements, so should serve as a useful base to work from.
Training Elements
Duration
Plyometric sessions should be short, taking less than an hour start to finish, including warm-up and cool-down. Each set of an exercise should take at most a minute and a half. The goal is to develop fast- cycling power, not aerobic or even anaerobic endurance.
Strength
Plyometric exercises are stressful. You need a good base of simple muscular strength to get much benefit from them - I would advise adding plyometrics to your training only after you have a "traditional" strength training plan well-integrated into your workouts. That said, it does seem that plyometrics can be modified to fit your current strength level fairly easily. They should be of use for nearly anyone.
Speed
All plyometric exercises should be done quickly. Do them quickly and intensely, and when you begin to slow down, you're done with that set. Most of these exercises are good strength training when done slowly - you must do them fast to really develop *power*. Another point is that you need to rest long enough between sets that you can do each set with enough speed.
Rest
You need two kinds of rest with plyometric training. Short and long. Short rests between sets and exercises, to let your muscles recover enough, and long rest between sessions - you really need at least a full day, preferably 48 hours, between plyometric workouts. This is, again, to keep the plyometric strength training from becoming anaerobic strength training. It is also recommended that you sustain plyometric training for at most 6 to 8 weeks before taking 2 or 3 weeks off from it to avoid overtraining.
Workout Structure
A generic plyometric workout, as I do it, has this general structure:
Warm-up - 15 to 20 minutes of light to moderate aerobic exercise. This is in the 40 - 60 % of maximum pulse range of effort. Whatever your favorite exercise is - cycling, running, aerobic step work, they all do fine.
Stretch - stretch well, all applicable muscle groups.
Plyos - I pick from 3 to 5 plyometric exercises, and do 1 group of each. Each set should be 2 or 3 sets of exercises, each taking from 30 to 90 seconds, with 1 minute of rest after each set.
Cool-down - 10 to 15 minutes of gradually lighter aerobic work, and a few minutes of additional stretching (shadow-boxing works well for me).
Exercises to Use <exercises.html>
There are a lot of different plyometric exercises available. I have tried to pick a set which develop some of the attributes that seem more important for martial arts, especially the fighting part. That is a very broad area, and my ideas about what is important are probably different from yours. So, use these examples as ideas to work with, and pass on your comments (reviews, additions, modifications, or whatever) to me by e-mail so I can improve this mess.
Out of the <exercises.html> I've described here, pick a few from the appropriate level for how you feel for today's workout, and adjust the intensity and duration to fit. As with any exercise program, your effective level will vary from day to day, but should of course increase as you work through the program. So do what works for you.
Copyright © 1998 by Andrew Maddox. I have no professional certifications whatever, so do not rely on this information for medical, training, or any other official purposes - it is provided for entertainment only. Republication rights are granted as follows: electronic or printed copies may be made for personal reading only, and must include this paragraph in all copies. Any use for sale or other fees or charges must be approved by the author (me) in writing, in advance. Contact Andrew Maddox at madsox@radix.net for permissions or further information.
Basic Plyometrics
Ankle Hops
Equipment Needed: None
Start: Stand with feet shouler-width apart
Action: Using only the ankles for momentum, hop continuously in one place. Extend the ankles to their maximum range on each vertical hop.
Attribute Developed: Jumping/movement speed
Depth Jump
Equipment Needed: A box 12 - 24 inches high.
Start: Stand on box, toes close to the edge.
Action: Step forward from the box and drop to land on both feet. Try to anticipate the landing and spring up as quickly as you can. Keep the body from settling on the landing, and make the ground contact as short as possible.
Attribute Developed: Jump height
Lateral Step-Up
Equipment Needed: A box 6 to 18 inches high.
Start: Standing to the side of the box, place the foot closest to the box on top.
Action: Use the leg on the box to raise the body until the leg is extended, then lower to starting position. Don't push off the foot on the ground; use the bent leg to do all the work. Perform exercise using both legs.
Attribute Developed: Jump height/strength
Foot-to-butt Sprints
Equipment Needed: None.
Start: Standing around.
Action: Sprint as far as you can in 30 seconds, taking short steps and exaggerating the motion to kick yourself in the butt with each step. Gradually build up to a maximum of 90 seconds.
Attribute Developed: Running speed.
Intermediate Plyometrics
Front Box Jump
Equipment Needed: A box 12 - 24 inches high depending on ability.
Start: Stand facing the box with feet shoulder-width apart and hands behind the head.
Action: Jump up and land softly with both feet on the box. Step back down and repeat. For a more advanced exercise, hop down from the box and immediately jump back on to it.
Attribute Developed: Jump height.
2-foot lateral jumps
Equipment Needed: Box 12-24 inches high
Start: Stand next to the box, feet feet no more than shoulder-width apart.
Action: Using as little knee bending as you can, jump up onto the box. Step down onto the other side, and repeat in the other direction for one repetition.
Attribute Developed: Lateral mobility
Multi Jumps
Equipment Needed: Box 12 - 36 inches high, with 3 parallel lines spaced 2 feet apart in front of it.
Start: Standing on the box, feet about shoulder-width apart.
Action: Hop down from the box, before the first line. On landing, immediately spring forward over each line in turn. Walk back and step up onto the box for the next repetition.
Attribute Developed:
Forward movement (speed)
High Skipping
Equipment Needed: None
Start: Standing around.
Action: Skip, as far as you can, for 30 seconds, exaggerating the motion for height (use your arm swing to drive the motion more). Gradually increase until you can do 90-second sets.
Attribute Developed: Running speed
Medicine Ball wall-bounce
Equipment Needed: Medicine Ball
Start: Stand facing a wall, about 6 feet away, medicine ball held to your chest.
Action: Throw the ball against the wall with a fast push-up motion, catching it to stop it as quickly as you can, returning slowly to the starting position.
Attribute Developed: Forward arm motion - punching, parrying, etc.
Advanced Plyometrics
Alternating lateral jumps
Equipment Needed: Box 12 - 24 inches high, large enough to stand with feet shoulder-width apart.
Start: Stand on the box, feet shoulder-width apart.
Action: Push off with your right leg to jump left, landing on your left leg only. On landing, immediately push off with the left leg to land back on the box. Catch yourself briefly with your right leg, long enough to place your left leg for a quick push-off, then use your right leg to bounce back onto the box for one repetition.
Attribute Developed: Lateral mobility
Front-and-back Box Jumps
Equipment Needed: Box
Action: Push off backward with both feet to step off the box. On landing, immediately spring back up and forward onto the box. Touch the top lightly, and continue on forward to land in front of the box. Spring immediately back (backward) up onto the box for one repetition. For variations, start either in front of or behind the box.
Attribute Developed: Ranging ability - rapid changes of direction
Clapping Pushups
Equipment Needed: None
Start: Push-up position, down.
Action: Push up with enough force to launch your upper body off the ground - clap your hands while airborne before catching yourself on the ground. Slowly lower back down to start for one repetition.
Attribute Developed: Forward arm motions - punching, parrying, etc.
Medicine Ball overheads
Equipment Needed: Medicine Ball
Start: Stand with the medicine ball held up near shoulder height.
Action: Throw the medicine ball straight up, with a fast overhead-press motion, catch it with a quick stopping action, and bring it back down gently to the starting position.
Attribute Developed: Overhand parries, mostly.
Medicine Ball Twists
Equipment Needed Medicine ball
Start: Standing next to partner, facing forward. One holding medicine ball about chest high.
Action Partner with the ball twists away and back to throw it sideways to the other partner, who catches it twisting with it and then flings it back. Do one set of 10 to 20 reps, then switch sides and do a set.
The key here is to let your body rotation absorb the catch, and then throw it back with a quick re-positioning. You don't want to just use arm strength here, rather you want to develop the power you need for horizontal and angular attacks and defenses. Don't exaggerate the movements, make them small and quick but strong.
Copyright © 1998 by Andrew Maddox. I have no professional certifications whatever, so do not rely on this information for medical, training, or any other official purposes - it is provided for entertainment only. Republication rights are granted as follows: electronic or printed copies may be made for personal reading only, and must include this paragraph in all copies. Any use for sale or other fees or charges must be approved by the author (me) in writing, in advance. Contact Andrew Maddox at madsox@radix.net for permissions or further information.
MoshB
12-21-01, 11:04 AM
Damn SCRIB it's only Amatuer BMX racing!;)
SCRIB
12-21-01, 11:25 AM
MOSHB how long you been prowling this sight. ;)
Your right but I like to win and hate to lose!!!
Your right but I like to win and hate to lose!!!
MoshB
12-21-01, 09:58 PM
Just today man, damn you never talked so much on the other sites?
WINNING,When u get a taste of it your appetite increases!
WINNING,When u get a taste of it your appetite increases!
pat5319
12-23-01, 05:37 AM
Be sure to stretch so you can USE your power and DEVELOP your FASTEST speed!
If you don't- you won't..
Ride Smart
Pat
If you don't- you won't..
Ride Smart
Pat