As I switch gears into training for the high jump, I have begun incorporating more plyometrics (plyos) into my workouts. It can be a challenge to design a program with the goals of maximum performance on the field, while maintaining an aesthetic physique. Muscles produce more force when stretched before contracting, but the movement must be done quickly to maintain tension. If done properly, plyos can help us improve strength and power, and also can be a nice change from traditional weight training! I want to share some tips and tricks that have helped me along the way, along with suggestions for how to implement exercises into a weight-training routine:
Before we start, here are a few things to keep in mind:
There are a few of ways I incorporate plyos into my workouts:
I like to do plyos when my muscles and mind are “fresh.” This allows for better performance. I used to do a few tuck jumps before some of my attempts in the high jump in college. My coach would tell me that it helped to “fire up the synapses.” I smile now because plyos do seem to prime the central nervous system for the big lifts! BetaTOR has helped me maintain intensity through these workouts, and helped me recover sooner. I feel more explosive when jumping, too!
Here are some exercises for lower body:
And some for upper body:
Just a few exercises can have a big impact on strength! Try them out, and train hard!! Thank you for reading!
-Erin Stern, IFBB Figure Pro/USATF Competitor