SS201 - Plyometrics, Isometrics, Core Training PDF

SS201 – Isometrics, Plyometrics, Core Training Plyometrics: Plyometric training exercises are explosive exercises aimed at overloading the musculotendinous complex (MTC) via utilization of the stretch-shortening cycle (SSC). Pre-activated musculature is rapidly stretched (eccentric portion), and pr...

SS201 – Isometrics, Plyometrics, Core Training Plyometrics: Plyometric training exercises are explosive exercises aimed at overloading the musculotendinous complex (MTC) via utilization of the stretch-shortening cycle (SSC). Pre-activated musculature is rapidly stretched (eccentric portion), and providing adequate pre-activation and system stiffness, an enhanced concentric contraction follows. A key factor in overloading the MTC in plyometric activities is the rapid nature of the stretch and short duration between eccentric and concentric portions of the movement (amortization). In other words, short ground contact times and intent. Given this definition, and while still very important, many exercises that are termed “plyometric” such as box jumps, squat jumps and landing focused exercises simply are not. Integrating PT into an athlete’s training program can result in the enhancement of various aspects of athletic performance including improved jumping, sprinting, and change of direction ability. However, for effective implementation of PT, practitioners must possess adequate knowledge of SS201 – Isometrics, Plyometrics, Core Training programming including methods of appropriate progression, variation, and overload of PT. Furthermore, effective programing must take into consideration the athlete’s needs, training history, and most importantly, how this training modality fits into the broader picture that is the training process. Examples of Lower Body Plyometric Drills: Plyometric Volumes: SS201 – Isometrics, Plyometrics, Core Training Plyometric volume is typically expressed as the number of repetitions and sets performed during a given training session. Lower body plyometric volume is normally given as the number of foot contacts (each time a foot, or the feet together, contact the surface) per workout (2, 16) but may also be expressed as distance, as with plyometric bounding. For example, an athlete beginning a plyometric training program may start with a double-leg bound for 98 feet (30 m) per repetition but may progress to 328 feet (100 m) per repetition for the same drill. Recommended lower body plyometric volumes vary for athletes of different levels of experience; suggested volumes are provided in the table below. Further Reading: Essentials of Strength Training and Conditioning, Chapter 18. Isometrics: Isometric training involves muscle contraction without any external movement. Compared to traditional strength training that involves concentric and eccentric action, isometric training is safer and has lower metabolic requirements. Furthermore, when the joint is at an optimum angle, the muscle is able to produce higher force during isometric than concentric and eccentric contractions. Isometric training employs two forms of isometric contraction: overcoming isometrics (also known as pushing isometric muscle action - PIMA), where isometric contraction occurs while exerting force against a fixed immovable object, and yielding isometrics (also known as holding isometric muscle actions - HIMA), which entails exerting equal force against a specific load. Examples of overcoming isometrics: • • • Mid-thigh pull Isometric squat Ankle push Examples of yielding isometrics: • • Hamstring hold Shoulder hold SS201 – Isometrics, Plyometrics, Core Training Trunk / Core Training: There is no agreed upon consensus of what the “core” is or what muscles make up the core. The core/trunk involves the coordination of many different muscle groups. Arguably there are four movements of the core/trunk; flexion, extension, lateral flexion and rotation. Effective core/trunk training will consist of exercise which focus on i) resisting movement and ii) generating movement. Exercises which focus on resisting movements include isometric movements such as planks, pallof press, renegade row etc. Exercises which focus on generating movement include wood-choppers, med-ball variations etc.