- Lid sinds
- 12 jan 2006
- Berichten
- 180
- Waardering
- 3
- Lengte
- 1m93
- Massa
- 95kg
- Vetpercentage
- 16%
Toch wel een interessant artikel om te lezen tijdens het saaie Pasen 
, maar ook om naast je normale workouts te gebruiken.
"Think of your favorite athlete in your favorite sport and what do you see? Most likely you see smooth, quick, efficient, supple, and effortless movements coupled with extreme and lightning fast displays of power. The movement efficiency of a cat coupled with the explosiveness of a bolt of lighting.
This is the ability that separates the elite from the average. What allows this display of combined elegance and power is a strength quality known as Reactive or Plyometric ability."
- Kelly Baggett
What exactly are plyometrics and where did they come from? Plyometrics can be traced to Russia approximately 40 years ago. Dr. Yuri Verkhoshansky is credited with creating the principle which at the time was known as "shock training." While observing some Olympians, he realized that they had more strength and power coming out of a higher altitude landing when their muscles were stretched as opposed to a normal jump.
This led to the creation of the two true plyometric exercises: depth jumps and depth drops. Since then, almost every exercise that involves some sort of jumping movement has been categorized as plyometric. This often confuses athletes because the general guideline states that you should be able to squat 1.5 times your bodyweight before doing plyometrics.
This principle only stays true for depth jumps and depth drops. A simple example involves little kids running and jumping in playgrounds - can they even squat 25 lbs? Probably not. So to clear up the confusion, it is perfectly safe to perform low to moderate intensity plyometrics such as ankle hops or rim jumps even if your squat is not 1.5 times your bodyweight.
Over time, plyometric training increases the amount of force you can produce and therefore plyometrics are effective in making you more explosive. This leads to improved sports performance, a higher vertical leap, and faster sprinting times. A study proved that lifting weights (squatting) in addition to plyometrics caused the greatest increases in vertical jump height.
Effect Of Squats & Plyometrics On Vertical Jump
Exercise Type Vertical Jump Increase:
Only Squats 3.30 cm
Only Plyometrics 3.81 cm
Squats + Plyometrics 10.67 cm
Plyometrics are also categorized by their amazing ability to increase reactive strength and jumping skill and coordination. Plyometrics improve reactive strength by utilizing the Strength-Shortening Cycle (SSC) in order to create maximal power output.
Plyometrics are based on the principle that the SSC can create much more power than a normal muscle contraction because the muscles are able to store the tension from the stretch for a short period of time - causing the muscle to react like a rubber band. The greatest force can be achieved when the stretch is performed as fast as possible.
Over time, as part of a planned cycle, plyometrics are able to increase the number of fast-twitch muscle fibers in a certain muscle group. However, the effects are not immediate.
Actually, when you first begin with plyometrics, your body tends to create more slow-twitch muscle fibers in response to the new training stimulus. However, when you deload (decrease the volume) or stop training for a week or two, then the results are simply incredible as more and more fibers become fast-twitch than there were before.
www.bodybuilding.com
andere links voor plyometrie:
http://users.pandora.be/pieter.debaets/conceptueel_kader_van_krachtrain.htm (toch wel de meest informatieve)
http://www.bodybuilding.com/fun/wotw27.htm
http://www.paramedisch.org/issue.asp?id=1999_3_4
, maar ook om naast je normale workouts te gebruiken."Think of your favorite athlete in your favorite sport and what do you see? Most likely you see smooth, quick, efficient, supple, and effortless movements coupled with extreme and lightning fast displays of power. The movement efficiency of a cat coupled with the explosiveness of a bolt of lighting.
This is the ability that separates the elite from the average. What allows this display of combined elegance and power is a strength quality known as Reactive or Plyometric ability."
- Kelly Baggett
What exactly are plyometrics and where did they come from? Plyometrics can be traced to Russia approximately 40 years ago. Dr. Yuri Verkhoshansky is credited with creating the principle which at the time was known as "shock training." While observing some Olympians, he realized that they had more strength and power coming out of a higher altitude landing when their muscles were stretched as opposed to a normal jump.
This led to the creation of the two true plyometric exercises: depth jumps and depth drops. Since then, almost every exercise that involves some sort of jumping movement has been categorized as plyometric. This often confuses athletes because the general guideline states that you should be able to squat 1.5 times your bodyweight before doing plyometrics.
This principle only stays true for depth jumps and depth drops. A simple example involves little kids running and jumping in playgrounds - can they even squat 25 lbs? Probably not. So to clear up the confusion, it is perfectly safe to perform low to moderate intensity plyometrics such as ankle hops or rim jumps even if your squat is not 1.5 times your bodyweight.
Over time, plyometric training increases the amount of force you can produce and therefore plyometrics are effective in making you more explosive. This leads to improved sports performance, a higher vertical leap, and faster sprinting times. A study proved that lifting weights (squatting) in addition to plyometrics caused the greatest increases in vertical jump height.
Effect Of Squats & Plyometrics On Vertical Jump
Exercise Type Vertical Jump Increase:
Only Squats 3.30 cm
Only Plyometrics 3.81 cm
Squats + Plyometrics 10.67 cm
Plyometrics are also categorized by their amazing ability to increase reactive strength and jumping skill and coordination. Plyometrics improve reactive strength by utilizing the Strength-Shortening Cycle (SSC) in order to create maximal power output.
Plyometrics are based on the principle that the SSC can create much more power than a normal muscle contraction because the muscles are able to store the tension from the stretch for a short period of time - causing the muscle to react like a rubber band. The greatest force can be achieved when the stretch is performed as fast as possible.
Over time, as part of a planned cycle, plyometrics are able to increase the number of fast-twitch muscle fibers in a certain muscle group. However, the effects are not immediate.
Actually, when you first begin with plyometrics, your body tends to create more slow-twitch muscle fibers in response to the new training stimulus. However, when you deload (decrease the volume) or stop training for a week or two, then the results are simply incredible as more and more fibers become fast-twitch than there were before.
www.bodybuilding.com
andere links voor plyometrie:
http://users.pandora.be/pieter.debaets/conceptueel_kader_van_krachtrain.htm (toch wel de meest informatieve)
http://www.bodybuilding.com/fun/wotw27.htm
http://www.paramedisch.org/issue.asp?id=1999_3_4
