High-powered plyometrics PDF
Preview High-powered plyometrics
Page i HighPowered Plyometrics James C. Radcliffe, MS Robert C. Farentinos, PhD Page ii Library of Congress CataloginginPublication Data Radcliffe, James C. (James Christopher), 1958 Highpowered plyometrics / James C. Radcliffe, Bob C. Farentinos. p. cm. Includes bibliographical references (p. ) and index. ISBN 0880117842 1. Plyometrics. I. Farentinos, Robert C., 1941 . II. Title. GV711.5.R326 1999 613.7'1—dc21 9852761 CIP ISBN 0880117842 Copyright © 1999 by James C. Radcliffe and Bob C. Farentinos All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Acquisitions Editor: Martin Barnard Developmental Editor: Anne Heiles Assistant Editor: John Wentworth Copyeditor: Denelle Eknes Proofreader: Sue Fetters Graphic Designers: George Amaya and Brian McElwain Graphic Artist: Brian McElwain Cover Designer: Jack Davis Cover photographer: Oscar Palmquist Interior photographer: Oscar Palmquist Illustrators: Kim Maxey and Sharon Smith Printer: United Graphics Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Web site: http://www.humankinetics.com/ United States: Human Kinetics P.O. Box 5076 Champaign, IL 618255076 18007474457 email: [email protected] Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L5 18004657301 (in Canada only) email: [email protected] Europe: Human Kinetics, P.O. Box IW14 Leeds LS16 6TR, United Kingdom (44) 1132 781708 email: [email protected] Australia: Human Kinetics 57A Price Avenue Lower Mitcham, South Australia 5062 (088) 277 1555 email: [email protected] New Zealand: Human Kinetics P.O. Box 105231, Auckland 1 (09) 523 3462 email: [email protected] Page iii Contents Foreword v Preface: Finding What You Want in This Book vii Acknowledgments ix Chapter 1 1 The Science in Plyometrics Power 1 Muscle Contractions 2 Exploiting the StretchShortening Cycle 4 Core of Plyometrics Planning 7 Chapter 2 11 Gearing Up for Plyometrics Assessing Ability 11 Considering Experience 13 Judging Strength 14 Evaluating the Exercise Objectives 15 Selecting Equipment 16 Chapter 3 23 Plyometrics Technique WarmUp and CoolDown 23 Building a Foundation 26 Dilemmas of Eccentric Exercise 30 Progressive Overload 31 Maximize Force and Minimize Time 34 Rest 34 Complex Training 36 Individualizing the Training Program 36 Specificity 37 Training and Rehabilitation Functions 38 Page iv Chapter 4 41 Lower Body, Legs, and Hips Training Movements and Methods 42 Target Muscle Groups 42 Movements and the Power Chain 42 Basic Drills 45 Jumps (Drills 1–17) 46 Bounds and Skips (Drills 18–31) 65 Hops (Drills 32–43) 82 Ricochets (Drill 44) 96 Chapter 5 97 Trunk and Upper Body Training Movements and Methods 97 Target Muscle Groups 98 Trunk (Drills 45–58) 98 Upper Body (Drills 59–67) 115 Chapter 6 133 SportSpecific Training Continuum Training by Sport 134 TwelveWeek Conditioning Program 134 Desirable Dozens 135 Mountains and Rivers 150 Chapter 7 153 Building Power Long Term Skillathons—A Way to Evaluate 154 Jumps Decathlon 155 Throwing and Passing Tests 158 Seasonal Conditioning—The Power Hierarchy 158 YearRound Conditioning—Planned Performance Training 160 References and Suggested Readings 165 About the Authors 171 Page v Foreword Perhaps one of the most exciting training innovations of the past 25 years has been plyometric training. Coaches and athletes were quick to realize its potential for improving athletic performance. What was missing was a systematic approach to its application. Where did it fit into the whole program? How much was enough? What was the proper intensity and volume? What exercises were most effective? What about periodization—where did it fit best into the training year? Was it appropriate for use with the younger athlete? Was it as effective with the female athlete? What was the scientific basis of the training method? These were all legitimate questions that needed to be answered to make the method viable for training. As with any training innovation there was much mystique and some confusion surrounding the method. Much of this occurred because plyometrics was first portrayed as a secret Russian training method. In reality, plyometric training was not a particularly new training method, nor was it the exclusive domain of the Russian sport machine. What was new was the term "plyometrics," which first appeared in coaching literature in the late 1960s. Before that it was called "jump training." It was used for years throughout the world without notable results, due to the lack of a systematic approach. Then in the 1960s the success of the Russian high jumpers and Page vi triple jumpers created an interest in the systematic approach to the application of the method. Also lacking had been a good foundation in sport science research. Beginning in the late 1950s and continuing on today, the landmark research into the scientific foundations of the method has been done in the former Soviet Union (Verkhoshansky), Finland (Komi), Germany (Schmidtbleicher), Italy (Margaria and Bosco), and lately Australia (Wilson and Newton). The work of these researchers has given us a fundamental understanding of the elastic properties of muscle and its trainability, which has enabled the practitioner to systematically apply plyometrics for the improvement of explosive power. Despite the research foundations, plyometrics has been trivialized and become a buzzword because of poor methodology and training design. Plyometric training is specific work for the enhancement of explosive power. It is not a general fitness activity. It is highly specialized. It is a training method to be used in conjunction with other powerdevelopment methods in a complete training program to improve the relationship between maximum strength and explosive power. It is not a standalone training method. For maximum effectiveness it must be trained in conjunction with other powerdevelopment methods. Correct basic technique in execution of the exercises, proper progression, and periodization must be emphasized for maximum effectiveness. Otherwise there is a higher risk of injury and minimal training return. I was honored when Jim Radcliffe asked me to write the foreword to his new book. His first plyometrics book was a landmark because it was the first written in any language that addressed the concept of plyometric training in a systematic manner and its specific application to sports performance. Subsequent editions of the book further defined the method and its application. Now this book begins where all other books on the subject have left off. There is a significant amount of new information that reflects current research and the accumulation of practical field experience in daytoday work with athletes in a crosssection of sports. It addresses a serious need for precise terminology to facilitate communication and eliminate confusion. This is coupled with a sound methodological approach emphasizing precise technical execution of the exercises as well as a specific order and progression to the drills to minimize risk of injury and maximize the training benefit. The title tells it all—it is about explosive power training that is optimized through a planned performance program design approach. HighPowered Plyometrics underscores the potential that plyometric training has as an integral training component for all sports that require explosive power. —VERN GAMBETTA Page vii Preface: Finding What You Want in This Book Our objective in presenting HighPowered Plyometrics is not modest—we aim to provide the most systematic, comprehensive, and practical treatment of plyometrics available. This book is the most complete work on this style of training, providing concepts, practical information, training, and performance evaluation. During the last 15 years we have conducted an extensive program of plyometric training for fitness enthusiasts and high school and college athletes. Intercollegiate and professional football and basketball players, worldclass crosscountry skiers, weightlifters, cyclists, track athletes, marathon and mountain runners, young athletes, and older fitness buffs have trained in plyometrics, among them several participants in the Olympic games and World Championships throughout the 1980s and 1990s. HighPowered Plyometrics is the result of research and coaching, and especially of Jim's original and practical work during the past two decades. We wrote this book for coaches, athletes, sports medicine clinicians, and all who wish to know more about plyometrics and how to apply this dynamic training method to specific sports. We have expanded the original version to include comprehensively defined training concepts, thorough teaching and training methodologies, and the latest research and practical considerations. A 50minute videotape complements this book. Page viii We are deeply committed to plyometric training: we use it in our own workouts and in directing the training of others. We have extensively reviewed the professional literature in this area of training and present these findings along with our experiences. Many other books give good definitions of plyometric training and descriptions of how to set up the training and perform certain exercises. HighPowered Plyometrics, however, is the first and most complete work on the principles of establishing training regimes and optimally progressing throughout specific exercise sequences for enhanced training and performance. The term plyometrics has been derived from the Greek word pleythyein, meaning "to augment" or "to increase," and the shorter Greek words plio "more" and plyo "to move." Metrics means ''to measure" or "length." The spelling pliometric is also accepted in referring to eccentric contraction or muscle lengthening.The word plyometrics originally appeared in Russian sports literature in 1966 in work completed by V.M. Zaciorskij (Zanon 1989). An American track and field coach named Fred Wilt offered explanation of the term in 1975, and many have followed. A few other terms have been associated with plyometrics as well, including shock training, speed strength, bounce training, and elastic reactivity. Although we know some basic neuromuscular processes underlying plyometrics, we must learn a great deal more before we fully understand how it works. Fortunately, that continuing research is underway, conducted by such sport scientists as YuriVerkhoshansky, Carmelo Bosco, Paavo Komi, Gregory Wilson, Mel Siff, Maarten Bobbert, Warren Young, Vern Gambetta, James Hay, and others (see References and Suggested Readings). From a practical viewpoint, experience supports the significant value of plyometrics, even if, from a physiological perspective, you find perplexing the explanations for why the training and performance of plyometrics work. The constant struggle to be practical yet scientifically accurate is a commonplace experience in physical training. Every day we coaches and athletes try to do the things that will give us the best results. We want to be efficient, and we would like the results to be reliable. This book will facilitate the clinical understanding of why you can expect certain results from explosive training, yet not have to be in the lab to do so. To understand what is happening when you perform these training methods, turn to chapter 1, which will give you the background for what is happening inside and why. This chapter defines plyometrics, presents concepts, and describes the principles of how and why plyometrics works. If you want to find out if you or your participants are ready to use the training methods, or how to get ready, turn to chapter 2. The best training and results will come from those methods you use properly, not just explosively, but overall. In this chapter we describe the elements involved with preparing for training and performance: equipment and basic types of exercises. Chapter 3 gives the guidelines for training safely and successfully. This chapter contains information on necessary training elements and safety precautions you need to perform skillfully in sports as well as the principles for executing plyometric exercises. Chapters 4, 5, and 6 are the handbook of training exercises. A field guide of training drills and demonstrations, chapters 4 and 5 describe basic plyometrics movements related to various areas of the body: legs, trunk, and arms. In chapter 6 we get more specific, showing you how to apply drill sequences to athletic activities in particular sports. This chapter gives specific workout cards to use on the field, court, or track. Page ix You can learn about seeking advancement, planning for elite performances, and peaking at the right time and place by referring to chapter 7. This chapter is a new section, giving more technical discussion on evaluations, periodization, and longterm planning. Finally, we give you a plan to continue with plyometric training at the most advanced levels. We also tell you how to use progression, an aspect of plyometrics necessary at every workout level and in every athletic situation. In addition to chapters devoted to this aspect, we describe each drill in the proper progressive manner. Over 200 sequential photographs enhance the concepts, descriptions, and explanations. Acknowledgments We are grateful to several people who have helped us with this book: Farentinos Gym members and coaches, especially Mike Lopez, who helped Jim Radcliffe with his initial endeavors in the plyometric area. We received valuable assistance from Greg Bezer, Harvey Newton, Ed Burke, Don Nielsen, Audun Endestad, Pat Ahern, Dave Felkley, Dan Allen, Steve Ilg, John Tansley, I.J. Gorman, Steven and Chris Farentinos, Vern Gambetta, Robb Rogers, Carmelo Bosco, Mark Stream, Lou Osternig, Janice Lettunich Radcliffe, Pat Lombardi, Geoff Ginther, Dave Ziemba, Oscar Palmquist, Aisha Wallace, Sue Morris, and the many athletes and coaches from the University of Oregon in Eugene. We have enjoyed the personal and professional associations with all concerned and truly hope we have returned the favor in some way.
The list of books you might like
