Plyometrics Exercises for Beginners - Build Speed & Power Fast
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- Опубліковано 24 сер 2018
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Let’s start with some basic definitions of plyometric exercises & workouts - beginners to advanced - because many people are very confused about the differences between aerobics, plyometrics, and calisthenics.
Plyometrics (n) - Explosive exercises designed to increase your speed and power; these exercises rely on our muscles’ natural stretch-shorten reflex.
Aerobics (n) - Cardio exercises to increase your endurance and burn calories. Aerobics workouts are typically NOT explosive and are more distance-geared workouts.
Calisthenics (n) - Exercises that rely exclusively on your own bodyweight.
As you’ll see in today’s video, many of the best calisthenic exercises do qualify as plyometric workouts. Explosive pushups are one example that meets this criteria.
** Key Point: Plyometric exercises (Plyos) are very explosive by nature **
When doing plyometric exercises for beginners, you will be moving as fast as you can - with very little contact time with the ground.
Because of the explosive nature of the best plyometric exercises for speed and power (often involving jumping), plyometric exercises typically carry a higher injury risk than other more controlled forms of exercise.
If your goal is to become faster and more explosive, plyometric exercises are ideal for you.
If your goal is to lose fat, boost your metabolism, build muscle, and get in better shape, then Metabolic Resistance Training (MRT) or plyometric workout p90x geared - where they are more like circuit training - is likely a better approach for you.
Here are our favorite Plyometric Exercises For Beginners and Plyometric Workout At Home options:
- Plyo Front (or Side) Jumps
- Plyo Side Shuffles on a box
- Plyo Explosive Jump Squats for maximum height
- Plyo Explosive Jump Lunges
- Plyo Explosive Push-ups
- Plyo Explosive Pull-ups
- Plyo High Knees
- Plyo Single-Leg Skips
*As a simple starting place, we recommend you set a timer and do each of these exercises for 30-seconds as explosively as you can. Rest for 1-2 minutes before repeating.
Remember: the goal of plyometric exercises at home is to recover your body and activate your muscles as explosively as possible. You will receive good cardio benefits from Plyos, but that’s truly a side-effect of doing the exercises properly (not the goal).
** How to structure plyometric workout beginner options **
Option #1: You can use plyometrics as a 10-minute warm-up before your strength training or runs. This approach is best for most people who simply want to incorporate plyometrics exercises for beginners into their training.
Option #2: You can do a dedicated plyometrics separate from your other training (this is only necessary for athletes looking to dramatically improve their speed and power).
Remember: Plyometrics are designed for increased speed and power.
We hope you found this training on Plyometrics Exercises For Beginners helpful!
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-Dr. Anthony Balduzzi + The Men’s Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website. - Навчання та стиль
Glad to hear both positives AND the "maybe this isn't right for you" information. Good work!
Absolutely! Dr. A always makes sure to remind people that there isn't a "one size fits all" routine. People are different and their bodies need different exercises.
-The FFP Training Staff
Thank you! This workout is feasible for me with MS. I can use it to build up strength and balance. Most workouts are too difficult for me but this one is just right.i follow your suggestions.
Same here. This workout is very practical and efficient.
Very informative video
Exactly! It's something I can actually follow myself.
Completely agree with you
yes this does sound like a great workout, just might give it a try :). Hopefully i can stick with it and make it as daily routine :)
Your channel has single-handedly motivated me to get healthier, you make exercising interesting and fun, every new video I learn something new and can't wait to try it. Gonna start adding plyometrics to my workout tomorrow!
Yay Steven! We are so happy to hear that. Our whole mission is to inspire & educate people to get healthier. Thanks for watching & make sure you've subscribed. We will be posting a new video daily!
-The FFP Training Staff
actually i'm searching for a plyometrics exercise video. now i got the best one. it's really very comfortable to follow your suggestions.
Thank you for that positive feedback! We always try to provide the very best information for our subscribers. :)
-The FFP Training Staff
I knew nothing about plyometrics, but now I'm really interested in it. I will look more into it.
We're so happy you're interested. Plyos are a great exercise to incorporate into your workout routine!
-The FFP Training Staff
Thanks for explaining plyometrics in detail, very informative!
Now i understand what is "plyometrics exercises" , thank for the clear explanation in your video.
Brilliant! Glad I found you
Glad you found my channel too 🙏🏼🤗💯
This is what I was looking for.Thanks for sharing!
I've been hearing talk about plyometrics at the gym but had no idea what it meant, sounds like the right type of workout for me.
You'll do great.
I am in the same boat
I'm just getting back into working out. These are some great exercises for me to get back in shape.
Jump training really is incredibly effective, and of course FORM is you'r best friend.
This exercise is very new to me! I hope this will help!
Great video, thank you very much! :)
These plyometrics exercises really work well. I tried all the ones you mentioned in the video.
These plyometrics exercises really work well. I tried all the ones you mentioned in the video. I'll definitely include them in my daily workout, especially after learning about their benefits. It's really very comfortable to follow your suggestions.
Great job Labrona! Excellent decision adding these plyos into your current routine. :)
-The FFP Training Staff
The Exercise in this video is very good. I liked it.
thank you so much for this, i speak for everyone, and like almost everyone has already said, very informative and i'm going to start doing this soon
Awesome my friend 🙏
I love that he talked about how taxing plyometrics is on your body and recovery. Because as a ballet dancer plyometrics is at the core of majority of the movements especially allegro. So it’s funny to hear how hard it is to recover because we train it everyday. Ballet is in fact very hard. 😂
seems like a great workout video, i will definitely recommend it to my friends and family.
Awesome video and descriptions!
Great exercise tips. Thanks for sharing
you make exercising interesting and fun, every new video I learn something new and can't wait to try it. thanks
Thanks for the comment Sara! Dr. A is posting a new video daily, make sure you've subscribed.
-The FFP Training Staff
really good suggestion to give this video about plyometrics exercise. really helpful.it is explained detaily... good..
Thank you for the video! I've been wanting to get into plyos for strength and speed.
Great tips. Your channel is very helpful.
This seems like the perfect workout for me as I’m looking to boost my metabolism at the moment, thank you for sharing this.
Today I learned what plyometrics exercises are. Thanks.
You're welcome Bill! We are always here to help. :)
-The FFP Training Staff
I'm going to work this into my workouts.
Dr. Thank you for providing valuable fit information. I'm definitely gonna add those push-ups into my workout routine.
You're very welcome! Great choice adding in the push-ups. :)
-The FFP Training Staff
excellent subject to cover , I had no idea you could increase speed and power by taking advantage of the stretch and shortening of your muscles .
Quite a few people are unaware of the great benefits that come from plyos, which is exactly why we made the video. :) Thanks for watching.
-The FFP Training Staff
Wow great video I like this. In this video good formula of exercises for beginners. Thanks for the sharing the information. Thanks
You're welcome George. We're happy you found it useful!
-The FFP Training Staff
I think this will help me break my plateau with the weights. Thanks man!
Yes! That's exactly what we want to hear. :) You've got this!
-The FFP Training Staff
Like the way You Explain!
Thank you Tayyaba 👍
Nice video. i enjoyed this video all situations. this will make more fun.
Again, I learned something new today, though occasionally I do these exercises, but never knew they were called Plyometrics.
Wow this is a great video! I've been trying to improve my running speed, so I'm going to try plyometrics as part of my exercise routine. I'm not at risk for injuries so I think this will work well for me. I'm going to check out your recommended plyometrics training to get some good ideas! thank you for all this free helpful information!!
I have never heard of Plyos, so this is quite... informing! for me. Not sure how explosive and fast I can be, but I guess a little bit of practice would get me there. ;) oooh.. I just heard about who they are not right for. Good to know. REALLY good to know!
Plyo on pull-ups lead you to the MuscleUp, but it's recommended to be able to do 8 to 12 pull-ups in a row in order to start doing plyo's on pull-ups so you're joints are strong enough in order to avoid injury.
plyos seem good for kickin power
These are good excercises except it seems his arms are not coordinated properly. Shouldn't the opposite arm pump with the opposite leg? 🤔
I like to incorporate plyometrics into my weekly weight lifting regimen as I feel it helps overall strength development.
Awesome work David! It's good to have some variety in your workout routine.
-The FFP Training Staff
I always thought was doing push ups off the ground and stuff was plyometrics. I need to find a way to do that because I can never get my hands off the floor for to do them. Any suggestions?
Hi John! If your goal is to do push-ups where your hands come off the ground, you must first strengthen your chest muscles. Try incorporating exercises like the incline dumbbell chest press into your current routine. Once you gain more strength in your chest, practice the push-ups, you'll get them soon enough! :)
-The FFP Training Staff
Will these exercises increase explosiveness as well? I have a few workouts I'm doing that I could be better at......
Yes, plyos will absolutely help your explosiveness. They are a great type of exercise that helps in many areas.
-The FFP Training Staff
i am planning to be a basketball player ,so i thought about to prepare ny self for it ,am i going in the right path?
Thanks for writing in and plyometric and agility work is FANTASTIC to help with your athletic development. You can also find other options here: ua-cam.com/video/GGBLM7zwg1g/v-deo.html
Best of luck training!
-The FFP Team
@@Fitfatherproject thnx alot
Dope.
Great info. Lots of bad info out there.
I’m trying to dunk a basketball
🙌
sauce
say word gg
WAP
Damn. WAAAAYYY too much talking. That’s the problem with UA-cam tutorials.