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Plyometric Training for dynamic performance
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Plyometric Training for dynamic performance

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“Use these ground-breaking exercise tips,
core work-outs and other training techniques
to give a huge boost to your sports performance...”

Why do so many athletes continue to overlook plyometric training – even though it’s a core training technique amongst the world’s very best athletes?
For the following two reasons:

  • They’re not aware of its existence. Yes, there are athletes out there – even committed sports players – who are still unfamiliar with the theory and practice of plyometrics
  • Far more common, however, are those athletes who are convinced they know what plyometrics is – but they can’t see why ‘simply jumping around’ would add anything useful to the training and conditioning they already do

Yes, believe it or not, even though elite athletes would never overlook plyometrics – some lesser sporting mortals think they’re ‘too good’ for such training…
So what, in a nutshell, is plyometrics – and why should every athlete consider using it as part of their training and conditioning?
Plyometrics is basically any exercise that involves a dynamic shift from the absorption of force to the expression of force.
A typical example would be two consecutive bunny (two-footed) jumps. On landing from the first jump the muscles of the legs, calves and ankles would be put on stretch (this is technically known as an ‘eccentric contraction’). They then transfer power, by way of a shortening muscular contraction (technically known as a ‘concentric contraction’).
Because sports science research proves that muscles are able to exert much more force when they perform plyometrically.
Still not 100% convinced? Don’t worry – you’re not alone. Lots of athletes share your scepticism.
So try this simple exercise right now.
Stand next to a wall and using a double-footed action, jump as high as you can, touching the wall with a pencil to mark the height you reached.
Now – after a pause – repeat the exercise. But this time, first take a step back, then step forwards into the double-footed jump.
Why? Because when you step backwards, you create an eccentric contraction that primes the concentric one for a greater power output.
So you jump higher.
It’s a bit like pulling out a spring to its fullest length and then letting it go. Immense amounts of energy will be released in the split second the spring recoils.
Although your body naturally performs the plyometric action when required, this does not mean that your response cannot be improved. In fact the right training programmes can significantly boost both your power and speed – programmes which we share with you in Plyometric Training for dynamic performance, part of the Peak Performance series of special reports.
The significant improvements are achieved by (1) boosting muscle and tendon strength, and (2) improving the neuromuscular activation of the response (basically, your brain becomes better at co-ordinating what is required).
The result: you become a faster, stronger and more powerful athlete – whatever your sport.
Because plyometrics is often misunderstood – or performed incorrectly – if you don’t know exactly which exercises to perform, and how to integrate them into your existing training programme, then you’re unlikely to derive any benefit.
Even worse – you could injure yourself.
But, when done correctly, plyometrics can powerhouse your reserves of strength, power and speed to dizzying new heights.
Which is why I decided to commission a special report on the subject.
The result – Plyometric Training for dynamic performance – is a brand new, 87-page practical work book that draws on the very latest published sports science research – cutting-edge training and conditioning insights which probably won’t percolate through to the general sporting press for many, many months, if they make it at all…
However, because of our access to a wide range of academic sports science journals, we’re able to bring this new, evidence-based thinking direct to you.
And do so at a special, time-limited price. (Read on for details of our special offer.)
So now you can assess these new scientific findings for yourself, and decide how best to integrate them into your future training and conditioning regimes.
Order your copy of this new report today and use these new training insights to take your levels of strength and power to new heights:

  • How do you integrate plyometric training into your existing strength-conditioning regime, and thereby get the best of both worlds – more strength and more speed?
  • Endurance runners: how can you use plyometric and strength training to boost your power – without putting on additional body mass?
  • How to make sure you exercise using the right ‘form’ – so you get all the benefits of plyometrics, without risking injury
  • Jump training ‘secrets’ that’ll get you leaping higher and further than ever
  • What are the best plyometric workouts to do if you want to maximise upper-body strength? (Many athletes mistakenly think that plyometrics is only suitable for training the lower body.)
  • What’s the appropriate role for plyometrics in helping athletes make a speedy recovery from injury?
  • Power-building routines to help you get better results than ever from your weights room work-outs

As you’re signed up on our web site you qualify to receive this workbook at a greatly reduced price when you order your copy today.
What’s more, you get free postage & packing.
Best of all: you’ve got 30 days to decide whether or not you want to keep the book or return it for a full refund. So your order is 100% RISK FREE.
Given the growing evidence of the importance of plyometrics training to a wide range of sports competitors (not just so-called strength and power athletes) this book is sure to be of great interest to a wide range of people.
So I urge you to order your copy today. Because our initial print run is limited, and there may be some delay before the second printing is done.
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Click here to go to our TIME-LIMITED, special discount offer, or read on to learn more about Plyometric Training for dynamic performance

Plyometrics in a Nutshell: what every serious athlete needs to know about how this often-misunderstood training format works

Because so many myths and misconceptions surround plyometrics, we kick off our coverage of this essential training technique with a ‘primer’ on what plyometrics is, how and why it works, and what plyometrics can – and can’t – do to boost your levels of strength, power and speed.
That way, you get the essential conceptual tools you need to understand this deceptively simple training technique.
Then we move to the nuts and bolts of preparing the body for the rigours of plyometric training. First, we explain the right way to warm up – because while plyometrics may appear simple at first sight, it’s a very demanding form of training.
For that reason, our discussion also includes a table identifying the most common drills – and ranking them by intensity. That way, you’ll be alert to the impact on your body of the training you’re doing – so you don’t wake up next morning feeling like you’ve been hit by a truck!
Warm up completed, we move on to list the top tips for training itself – and how to tailor plyometrics for the specific demands of your sport, or event.
So we identify for you the five sports-specific criteria you need to consider before constructing the plyometrics programme that is most relevant to you and your sport.
An essential part of this section is our discussion of the question: how much plyometric training should I do? Because, as mentioned earlier, plyometric training entails very concentrated efforts. It should not be overdone – and should only be adopted in a gradual fashion.
By the end of this section you’ll have all the information you need to understand how plyometrics works, what you need to do to tailor a programme to your specific needs, and how to begin a plyometrics programme in a way that doesn’t put you at risk of injury.
Click here to go to our TIME-LIMITED, special discount offer, or read on to learn more about Plyometric Training for dynamic performance

Effective Plyometric Training: how to get your form 100% right so you make significant gains… without risking injury

As I said earlier, plyometrics is powerful stuff. Deceptively so.
Precisely because this form of training requires no fancy, expensive equipment – and appears to be relatively straight-forward – it is often underestimated… and performed badly.
But you do so at your peril.
The correct form is essential with plyometric training, because of the degree of loading that you put on joints, muscles and ligaments. As is the right level of training.
So in Plyometric Training for dynamic performance we devote several pages to showing you exactly how to perform the one, single plyometric exercise that should be at the heart of your training regime – whatever your sport.
Get this exercise wrong, and you risk spending weeks, if not the rest of your season, in rehab.
But when you get it right – you’ll see rapid, significant gains in strength, power and speed.
If you do no other form of plyometric training, whatever your reason, make sure you at least do this one. It could make all the difference to your next competitive outing.

Endurance Athletes: how to use plyometrics to gain a lot more power – without bulking up

Strength training is increasingly recognised as being important even for runners and other endurance athletes, notwithstanding their concerns about adding body weight.
However, its beneficial effects, backed up by research, are experienced only if it is performed in the right amounts, using the correct choices of exercises.
These positive effects can be significantly magnified, if strength training is mixed – in the right way – with plyometric exercises.
To provide a highly-practical illustration of how this works, in Plyometric Training for dynamic performance we describe the kind of strength programmes incorporated into the weekly training routines of two elite middle and long distance athletes throughout a training year. One is an 800m runner and the other a 5000m specialist, both competing at senior international level and carrying out the kind of high mileage training you would expect.
For each programme, we describe not just the content and volume of the exercises, but the overall physiological goals of the programme, so that the purpose of each exercise is clear to you and you’re able to apply the principles to your own situation.
Both the strength and plyometric training programmes are clearly set out in tabular form, so you can see for yourself exactly what training structure is being recommended, down to the very last detail.

Click here to go to our TIME-LIMITED, special discount offer, or read on to learn more about Plyometric Training for dynamic performance

Plyometrics and the Upper Body: – how to design a programme for all-round body development

Plyometric training is now a common element of elite sports training programmes, and is increasingly used by other athletes in the know – and their coaches.
But while its beneficial effects on the lower body are well documented, there are some lingering doubts over how useful it is for upper body force development.
So in Plyometric Training for dynamic performance we tackle head-on the issue of how effective plyometrics are in helping athletes increase their upper body’s rate of force development.
We review the results of a recent research study into the development of shoulder external rotator and elbow extension power in trained athletes. The study confirms that plyometric regimes can be effective – provided they are correctly integrated into an athlete’s overall training regime, and the appropriate load and rest factors are in play.
Crucially, the exercise regime that is followed should not exhaust the fast twitch muscle fibres that are crucial to force development.
Plyometric Training for dynamic performance explains exactly how you put together an upper body plyometric training regime that meets all these criteria – and even provides you with a sample programme designed to accommodate both male and female athletes.
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Plyometrics and Power: training techniques that will bring you a winning performance

The gym or weights room is a familiar place for power athletes.
However unless the training is correct, those weights could turn a power athlete into a strength athlete, which would have disastrous consequences in competition.
So in Plyometric Training for dynamic performance we show you exactly how to harness the ability of plyometric training to build significant new levels of athletic power.
In the first part of this two-part section, we share with you the findings of some recent sports science research into the most effective training methods for developing power over strength.
Because although power and strength are intimately connected, they’re not the same thing.
Training for power in sports requires a significantly different approach to traditional conventional strength-training methods. While strength is important for the majority of sports, it’s invariably the most powerful athlete who is blessed with superior performance.
Take rugby or American football as examples.
The power of some of the tackles makes for a truly awesome spectacle. These athletes demonstrate incredible power – that is they are able to overcome resistance as quickly as possible. And with a high power to weight ratio, they show that they can move themselves or an object (such as an opponent!) very quickly, in split seconds.
This contrasts with gross strength, which is about developing the ability to lift as heavy a weight, or overcome as much resistance as possible regardless of the speed of the movement – but usually slowly!
In Plyometric Training for dynamic performance we show you how to build sport-specific power, harnessing the best of what both weights and plyometrics have to offer.
It’s a specialised approach that takes two forms:

  • Complex training. This involves performing sets of weight training exercises before sets of related plyometric exercises. Such combinations of sets are known as ‘complexes’.
  • Contrast training. This involves alternating sets of first weights then plyometric exercises.

The results are truly awesome! That’s because of what’s known in the jargon as the ‘potentiation effect’ – the beneficial impact of plyometric exercise on weight training… and vice versa.
However, to get the right effect, you need to choose the correct exercises, to perform them in the right order, with the appropriate amount of rest in-between sets.
All of it crucial information that you’ll find only in your copy of Plyometric Training for dynamic performance.
In fact, I’d say the report is worth reading for this section alone.
Click here to go to our TIME-LIMITED, special discount offer, or read on to learn more about Plyometric Training for dynamic performance

Jump Training – plyometric work-outs that maximise your ability to leap high and far

Being able to jump well is crucial for performance in a number of sports, requiring good conditioning and technique.
Adding inches to your jump height will help you gain possession in a rugby line-out, header a football that your opponent can’t reach, slam-dunk a basket like no-one else on the court. While jump length will help you avoid tackles in a range of ball sports – not just bring you obvious success in track and field events.
That’s why our next chapter in Plyometric Training for dynamic performance examines the theories and practical strategies revolving around plyometrics that can help you maximise your vertical and horizontal jumping ability and so enhance your sporting prowess.
Because as sports scientists know, based on studies using standard tests like the standing long jump and sergeant jump (which measure the ability to jump for distance and for height, respectively, from a standing two-footed position), an athlete’s jump ability can be significantly improved – with the right training.
Our analysis includes the five key criteria that athletes and coaches should bear in mind when constructing a jump training programme based on plyometric drills.
Even the methods athletes use to warm up – believe it, or not – can have a crucial effect on how well they subsequently jump in training and competition.
So, of course, we share Best Practice on this topic with you. (It’s on page 41, by the way.)
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A New Take on Squats: did you know plyometrics will boost your weight-training outcomes?

Speed, acceleration and jumping ability are used in many track and field events, as well as field sports, gymnastics, weightlifting and martial arts to name just a few other activities.
Developing lower-limb strength, and then power, helps improve speed, acceleration and jumping. In particular, developing maximal strength in the lower body is an essential prerequisite of developing power.
Strength training develops the muscles’ ability to exert force, for example pushing a heavy object. Power training develops the ability to exert this force in less time – ie to make the movement quicker, for example throwing a ball.
Sprinters can generate forces of up to three and half times their body weight when racing, so having sufficient leg strength to generate this force without injury is necessary. This explains the commonly quoted guideline that a power athlete needs to be able to squat a weight equivalent to twice their body weight – eg an 80kg male rugby player should be able to squat 160kg.
The two exercises that have a major role in developing leg strength and power are the squat and squat jump.
So in Plyometric Training for dynamic performance we share with you the results of some recent research on squat variations and the squat jump, then give you some guidelines on what loads should be lifted in order to gain the greatest benefit.
The information will do much to give power athletes a significant competitive edge – whatever their sport.

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As a registered member of our website, you qualify for a copy of Plyometric Training for dynamic performance at a special discount. Place your order today and you pay just $34.99 (£21.69) (approx £22) instead of the full price of US$59.99 (approx £40). You save 42%.
Plyometric Training for dynamic performance is one of the latest in a series of special reports from Peak Performance, the sports science newsletter. This book is not available elsewhere.
Order your copy today and receive the following additional benefits:

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