Plyometrics
What are plyometrics?
Plyometrics are high force, high impact movements, like jumping and bounding, used to improve power and speed.
There are three key components of plyometrics:
Eccentric: This is similar to the eccentric phase of a lift. The main difference is that this eccentric is usually done quickly to elicit a stretch reflex to explode into the concentric. Think of this like the 1/4 squat you would do before jumping up. This can also be isolated to just deceleration and absorption. Think of this as jumping off a box and landing in a squat.
Amortization: This is the adaptation from force absorption (in the eccentric) to force production in the concentric. Think of this as landing and jumping back up immediately, like in pogo jump. There is no wait time between landing and jumping back up.
Concentric: This is similar to the concentric phase of a lift, we are contracting our muscles. Think of this as the jump UP.
How are plyometrics used in a training program?
This type of training is primarily built for athletes in a sport-specific manner to improve power, speed, reaction time, fast twitch muscle fibers, jumping height, and skill for their sport. It can also be used in HIIT style training as a high intensity body-weight exercise, or in lifting and bodybuilding as a superset with a weighted exercise or on its own to improve power.
Plyometrics are great for building better athletes.
Because plyometrics have a high impact, it’s important to be realistic with your body, your capacity for recovery, and your goals before implementing this style of training. It is also important to apply the right volume for your body and goals. If you can’t recover like an athlete, training like one may lead to injuries.
What are examples of plyometric movements?
Broad Jump, Box Jump, Lateral Bound, Speed Skater, Vertical Jump, Sprinter Hop, Medicine Ball rotational throwing and catching.
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4 week training program completely customized for your goals, abilities, injuries, wants/needs and available equipment.
choose how many workouts a week you would like to do and how long those workouts will be.
Access to program via APP or desktop where you can track your progress.
Video demos of movements assigned.
An initial video consultation to assess injuries, mobility, and movement.
Check ins for proper form, technique, and additional concerns.
Once a week video consultation with your coach where we will discuss nutrition, body image, healthy habits, food freedom, mental health, and how to feel good!
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Nutrition handbook
UPON PURCHASE:
Once you purchase the program you will be sent:
a digital download-this download will lead you to a questionnaire from which I will build out your program and learn about your current relationship with nutrition & food.
A link to schedule our initial video consult
Starting nutritional resources
Since your program is custom built for YOU, you will receive program 7 days from our initial video consultation
You will have access to your coach everyday. Your coach will send feedback on all of your workouts and answer any questions presented
You will only have access to the program for the 4 weeks assigned-from there we will discuss your next program!
Have your workouts customized to your wants, needs, goals, and unique abilities with LWL LEADER PACKAGE.
Leader Package Includes:
A kickoff call with your coach to review your goals, past training experience, concerns, and helpful tips to go into your workouts feeling your most confident.
4 week training program completely customized for your goals, abilities, injuries, wants/needs and available equipment.
Choice to renew every 4 weeks.
YOU CHOOSE how many workouts a week you would like to do & how long those workouts are.
Access to program via APP or desktop where you can track your progress.
Video demos of movements assigned.
a once a month check-in call with your coach every 4 weeks to discuss your current program, feedback for your trainer, and our best plans for your next program
UPON PURCHASE:
Once you purchase the program you will automatically be sent a digital download-this download will lead you to a questionnaire from which I will build out your program.
Since your program is custom built for YOU, you will receive program 5-7 days from day questionnaire form in filled out.
a link to schedule your kickoff call with your coach.
You will only have access to the program for the 4 weeks assigned-from there we will discuss your next program!
