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Today we will learn a valuable training activity, which will allow us to incorporate both upper and lower body strength, using a plyometric exercise variation. It is often useful to develop the ability to train both sets of body muscles during the same workout set. This exercise has developed into a plethora of variations, training activities that involve the similar utilized movements. Some people even assume that this exercise was the basis for the widely known football training up-downs. 

The exercise we will discuss is called a burpee. It will be very useful in your workout, especially if you are a football player. I am under belief that this exercise aided me in using my upper and lower body simultaneously, hitting while in a lineman stance.

1. Begin in a regular pushup-position.
2. Do one explosive pushup, using proper form and necessary skills.
3. Jump out of the pushup stance onto your feet, assuming the position of a parallel squat.
4. Explode out of your squat stance, performing a movement similar to the squat jump.
5. Lower yourself back into a squat, and move into a pushup position.
6. Repeat for highest reps possible.

This is now our third day of plyometrics discussion, yet we have barely reached the tip of the iceberg. This training style incorporates an innovative strategy, allowing the athlete to work on movements specific to his sport. Though all of these exercises should be done, it is imperative that an athlete works harder on the ones that relate to movements performed during his position in the sport. The athlete should especially concentrate on those exercises which he seems to lack in. Since plyometrics can be done over and over again, doing a little extra work won’t hurt. Remember to work as hard as you can, no matter where you are training. Hard work is preparation for success!

As we learned earlier, no training can develop explosive strength of even comparable quality to that of plyometrics. Plyometrics are used by many professional athletes to improve their game. The fact is, when you reach such an advanced level of strength, all that really matters is how you can incorporate that strength into make athletic movements. Plyometric training accomplishes exactly that. . Many athletes do not know how to use their strength when they hit the playing field. The exercises that we will learn today will especially enable you to develop athletic movements in your legs, adding more power to your athletic movements.

Box Jumps

Box jumps consist of simple plyometric activity, but are great for developing leg and hip explosiveness. Start facing a sturdy box with your feet shoulder width apart. Squat down to a parallel position and then immediately jump onto the box. Land softly on the box and step down. Increase box height to create a more advanced workout.

One Leg Hops

Begin by standing on one leg, with your hands held firmly at your sides. Hop as far as you can to the left. Immediately, hop back to your starting position. Repeat this exercise continuously until you feel a burn in your legs.

Plyometric Lunges

Start in a split stance, as if you were about to do regulation lunges. Have your right leg in front, your left leg receding. Now lunge down to the ground. Utilizing your speed and power, explode into the air, switching leg position. If you did this properly, you should land with your left foot in front, your right foot receding. Lower and faster movements will develop the best explosive strength.

As some of you may have read in my previous post, today we will start learning plyometric training. Plyometric exercises bear many similar qualities to bodyweight exercises. Plyometric methods are also performed with merely your body weight, but in a quite innovational style.

Plyometrics are a group of exercise train methods which are used to train muscles to produce strong and athletic movements simultaneously. Plyometrics test and train your explosive strength, something that cannot be done properly by any other exercise. In weight training, athletes are tested on their strength through raw strength lifts. Plyometric incorporates field athletic strength by having trainees perform quick training motions.

Throughout the week, we will continue to learn more and more about this astounding training method. For now, I would like to leave you with two of my favorites, the squat jump and the clap pushup.

Squat Jump

The squat jump tests your ability to develop plyometrically trained leg power. Though you will not attain a squat of 600 lbs, this exercise will train your legs to react explosively in any athletic movement.

Begin squat jumps in a squat position with your buttocks as close to the ground as possible. From this position, explode into the air, getting as much height and power as possible. Return to the deep squat position and repeat this movement.

Plyometric Pushup

The plyometric pushup, more commonly known as the clap pushup, is a great test of athletic upper body strength. This exercise forces the athlete to push himself into the air using explosive power.

Start by assuming the standard pushup position. Lower your body to the ground slowly, making sure that you are in full control of your strength. Proceed by exploding into the air as soon as your body hits the floor.