Building SPEED AND POWER💥 w/PLYOMETRICS
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- Опубліковано 13 тра 2024
- www.moversodyssey.com/post/st...
Plyometrics are the primary method of increasing speed and power by athletes of all levels. When utilized properly the result can be unreal increases in vertical jump, punching power, speed and quickness. However, it's best to fully understand how plyometrics work and how to prepare the body to perform them. This video goes over this information to help prepare the plyometric beginner and to help those with experience better understand the adaptations they are creating in their bodies.
#plyometrics #plyometricstraining #verticaljump #verticaljumptraining #powertraining #speedtraining #explosiveness - Спорт
I love your channel/library! Quality, dense knowledge. No rush, timely, all organic!
Plyometrics helped me to be the first comment 🐒
Excellent speed and explosiveness
Plyometrics has impressed my wife. She claims I'm more explosive in the bedroom.
@@glennhankins6927be careful. Doing that might make your upper body to big compared to the lower half cuz of all those babies you will be holding 😅
This thread is pleasantly eccentric. (plyometrics helped my fingers type this)
😂
Great content, description, and delivery. I’ve been saying this stuff for years since I started coaching, and your video is a great resource to quickly point others too… Keep them going💪🏽💪🏽
Glad your enjoying the content! I'll keep at it!
i love your videos glad you're making more
So happy you are making content again 👍🏿👍🏿
I love this drawing format, and information is very precious. Thanks
Enjoying all the content. I know it very time-consuming and you might get burned out sometime but I want to thank you and let you know you are appreciated
Hey man, I love the way you present the information, without anything useless. Your channel is a rare gem in UA-cam. Thank you for all your hard work!
man you content is awesome, keep it up!!
Channel is one of the best on UA-cam. Thank you!
Your videos are very informative and useful. Thank you for making your videos.
Favorite channel! More content
this is awesome! Grete content bro.. keep it up
Bruh, I thought I just found an amazing sports commentary channel, but then realized he only uploads a couple times a year, which obviously to get high quality videos but man, I love these types of channels, whether it’s for fitness or other things I’m interested, I just hate that to get quality videos you have to put in a lot of time and since it’s a relatively small channel still you can outsource some of the stuff.
Subscribed tho.
He usually uploads a few times a month! And he has a blog too. He makes his own art and has a job as a neuromuscular therapist. With all that taken into consideration though He actually uploads often!
Would you mind sharing your workout routine or a routine consisting of all the things this channel preaches? Keep up the good work man, glad to see your posting again ❤.
I change my routine around 3 times a year usually, just keeping certain elements the same. And recently it changed a lot because I'm recovering from a long medical issue. But in general my routines are a mixture of calisthenics, kettlebells, steel maces and martial arts with my warm ups being jump rope or shadow boxing. Sometimes I get a little bored and I'll do 6 months of olympic lifting or I'll add in sled workouts or landmine exercises, and in the summer I'll sometimes replace whole workouts with outdoor activities like kayaking. I'll have to put together some routines to show how to add all this stuff in a single program together. It's easy to do once you understand how to program primary movement patterns instead of individual exercises. I'll be sure to sure to post a video or blog article about it soon. Let me know if you have any specific questions in the mean time, I don't mind helping out.
oh please do so, i would like to know how to really make myself a good workout, because i feel like it's passable right now ( im working on calis skills )@@moversodyssey
I am so happy I found your channel!
Informative😎
Engaging and informative without needless filler
I try hard to respect everyone's time since we're all busy these days. Thanks for watching
@@moversodyssey The relative brevity is appreciated but that doesn't discount the catchy animation and script which clearly took effort. Props all around
Algorithm boosting comment, cracking channel. Glad you're back!
really digging this channel 🙌
Excellent video. 10/10.
This channel is dope. And it is pretentious-free. Bravo. 👏
I truly love your videos! The drawings are accurate and great to watch. Not to mention that your explanation of the topic is on professional yet unaderstandable level. Keep it up brother! 💪
I'm glad your enjoying them!
completely off topic, but i just wanted to share just how interesting the nervous system is to me.
i do a martial art called kendo, and my sensei being a great one, 7th dan teaches me many defensive techniques.
these techniques were so boring, i managed to be proficient enough to do it without thinking, and i think thats what he wanted me to do because when im in a real match, i just do it unconsciously.
the smallest cues my eyes can render, the body moves on its own. and over time i also developed intuition, noticed patterns and just the "feeling" makes me do it.
its like my body is my brain, i dont know what f***ing sorcery my sensei did but he is one hell of a mother###### lol
i still lost most matches because i always unnecessarily step back because im tall and prefer the long range but need to work on the inside-part of the game
Informative, thank-you
Great explanation, plyos is key for us athletes to develop explosion! 🔥💎
Yes!
Very well done.
Good stuff
I definitely remember a different number for how many muscle fibers one can activate when I learned this in exercise science at my university. I remember trained athletes being able to get to around 65 percent muscle activation.
What did you do
Thumbnail is amazing bro
very cool video thank you !
yeah! no doubt! best channel on YT
Pls make a video on best exercises and areas to train for best athletic performance or to improve their mobility and vertical jumpe
Inspiring
WOW please make more videos on athleticism
Cool video
Interesting content thanks
Amazing Channel. 👌👌🕉️
🔥🔥🔥
Nice vid
TIL: my legs hurt after boxing not because i hurt them but because i never trained my tendons for explosivity before. helpful video
Plyometrics is great and so is this channel
Glad it's helping out!
Didn't even realize you were back! I was just thinking of this channel this morning, lol. I recognized the art style of the thumbnail but didn't recognize the channel name and thought "Rebranding? Different guy maybe? Dunno, Mover's Odyssey shares the same theme as the last channel name. Gotta be very similar content if it's not the same dude. *Click* Oh, already subscribed. It IS him! He's back!"
Lol, yea I think I confused a lot of people. Happy to be back though, hope you enjoy the content my friend.
So essentially, plyometrics is the method of strengthening your tendons along with your muscles? Cool
The crack in the sidewalk happened to me with the concrete faceplant, tripping on my dog's leash after a 9 mile run. At 70 years old i had begun to lose fast twitch muscle capacity.
Now at 72 I am working through plyometric exercises to rebuild this, so i can catch myself without the scars and bruising.
please, can you make video about isometrics!!!
started boxing recently so imma try this out
Plyo speed pushups are great for boxing, as well as medicine ball throws (a ballistic exercise) and medicine ball drops if you have a partner.
Exercises that seek to produce the maximum amount of strength in the shortest interval of time
do you have any examples of plyometric pulling exercises? All i can really think of are the high bar pullups/muscle ups
Russian fighters have used a plyometric row for a long time. You have to use light weight and it's usually rough on the body the first few times you do it, but it works great. Check them out at 0:37 into this video, you can see Fedor on the left hand side of the screen doing them.
ua-cam.com/video/Pz9TYOVFjsw/v-deo.html
Other than that, most the time athletes use ballistics for the back because it's easier. Doesn't build the starting strength like plyos but still works great at building power. Hope this helps.
@moversodyssey so you wouldn't be able to do a plyometric bodyweight row in the same way that you can do a clapping push up?
@@joekrisko374 You could but most people aren't strong enough to do it without high risk of injury, unless you make it less intense by standing at a taller angle when doing the rows, kinda like trx rows.
You could start with tall bodyweight rows with a bar or gymnastic rings around chest height, then move them lower as your body becomes more adapted. I'd focus a lot on form at first, since the upper back is more complicated than the chest and many people don't engage the shoulder blades properly. But yea, if it's performed safely and properly it could be done.
@@moversodyssey awesome, thank you!
bro im the 100000th subscriber🎉
That's so cool lol
Great video, but what exercises would increase tendon strength for vertical and/or speed? I'm an athlete and I need a few more inches on my vertical to be able to dunk. Other than that your content is 🔥🔥
Step ups with a real slow eccentric phase (coming down) along with two legged box jumps on a box around knee height and some single leg box jumps on a shorter box around 12" tall. This is a great combo for overall athletic development.
Nice content man. The graphics are beautiful.
Please, could you tell me the app you use and the kind of design it is?
I'm trying to improve my design skill
It's all just screen recordings of me illustrating with some words put into the video during editing. I usually use krita (an open source version of photoshop) or clip studio, an illustration program designed for manga illustrators.
TYYY@@moversodyssey
Plyometrics helps me jump higher and make my tendon longer
Pls where can i find a full plyometric workout
Medicine ball training would have been good to mention as well.
I love balls
wow
what if you do slow push ups would they help with tendon strength?
They help thicken and strengthen the tendons, making them less likely to be injured, but they don't increase the tendons ability to elastic rebound. Slow reps and plyometrics make a good combination for this reason though. Isometric exercises have a similar effect to slow reps as well.
🙏
So basically, do lots of parkour
How do you program plyos? Like how many sets and reps are necessary for meaningful adaptation?
They get programmed kinda like heavy lifting because they are intense on the body in a similar way. So usually with the more intense plyo's you just do them 2 times a week for 2-3 sets of 5-10 reps, and you only need maybe 2 heavy plyo exercises. For lighter plyo's like jump rope you can do them 3-5 times a week. Best of luck
hi great video sir. i have only one leg. my artificial (titanium leg) is kinda bad and made only for PASSIVE movements (walking), and i have to make all the movement.
You're wrong on the box jumps part sir, last summer when i was 96KG (i am 185 to 190 cm tall, dont know exactly), i did 700 box jumps daily as my first workout with only 1 min stops. i always finished em within 15 to 30 minutes, and after that i proceeded doing all my 6 other workouts, everyday, nonstop. for like 2 weeks, before i stopped working out.
Sure they hurt like hell after doin so many day after day but then again, my shoes fucked up, got cuts and stuff and they're 10+ years old.
P.S i did this workout non stop along with others throughout the entire workout with only 3-4 eggs every 3 days (to lose weight). Got 0 problems other than being kinda tired for 1 or 2 days after 3 or 4 days of workouts.
How could you give so much info in 7 mins ? Right now I understand what I'm doing when doing plyometrics
Glad to hear it helped out, good luck with your plyo training!
The "box" jumps you're talking about are called "Depth jumps." Box jumps refer to jumping onto a box. Depth jumps are typically done on something like a chair (which is how I trained it 18 years ago) or any solid surface about a couple feet or lower off the ground (I did them on a bench last year). It was part of my dunk training and I think I did them 3 times a week when I was 16/17 years old back in 2005/2006. Great video either way I just wanted to make that one correction.
Edit: I was on the last min of the video when I wrote that comment but you did mention depth jumps as basically jumping off a box (or chair) and not rebounding off the ground. I've personally never heard that called a depth jump as you don't jump off the box or chair, you drop then jump as soon as you land. In other words you shouldn't be jumping onto the ground but rather doing a controlled drop/fall then jumping as soon as you land. This was something I first learned from Dunk Now in 2005 and I saw a video where depth jumps were done for sprint training and it was the same concept as what I learned and trained nearly 2 decades ago.
As far the depth jumps you described, I've done those to work on landing for free running type training I used to do and I'd do it from twice the height of a true depth jump onto wood chips at a playground. All of these are great exercises for different reasons but I assume the terminology differs in some parts of the world. Are in the US?
Yea, I'm in the U.S., but there are so many variations in terminology. Especially in sports exercise and alternative strength training methods. The video I did on the perfect hang was a little tough because you can find it online called the swan hang, the active arch hang, the crescent hang and the psuedo-front lever. I think over time, as these exercises become more popular you will see the names they are called become more standardized.
@@moversodyssey OK that's understandable. And yes the terminology of some exercises can change depending on region and even neighborhood. Thanks for clarifying.
Stop yapping
@@controllaqasam1448 It wasn't directed to you so why do you care? Go read a book and stop watching toxic anime.
I read that as "drunk training" and I was really confused for a minute 😄
This video was the best 7 minutes of my life! As a 14 year old who has gotten 12 seconds in an 100m sprint at 13 years old, I want to break my record this year!
Bro is going to become
Usain Bolt
i hope i get close!@@LightisBrighter
i try later
the mother and car is actually a common misconseption
Does the light variation lead to the same results as the heavy or are they for different movements and goals?
The heavy plyometrics are for maximum power and starting strength. So they are great for things like increasing vertical jump or increasing punching power. The lighter plyometrics are great at building up connective tissue and can be done more often. They are great for things like agility, quickness, or explosive endurance or athletic skills.
Can i mix it in my calesthenic routine like doing 3 days of that and three days of plyometrics? Or calisthenics for one week and plyo the other week
It's pretty common to do it 2 days a week and to place it just after your warm ups and before your other calisthenic exercises. You do it before your other exercises because it's high intensity and doing it while your muscles are already tired out can often lead to injury. Years ago I had a calisthenics leg day, core day, and upper body day and I would do upper body plyos on leg day and lower body plyos on upper body day and core day I added in some of the more intense mobility drills I needed to fit in. But this way I got a second day of upper body and lower body stimulation each week. There are many ways you can do it though, I just wouldn't do them more than 3 days a week for any reason unless it's light plyos like jump rope. They do take a few days to recover from.
Thanks but got anything for football players ? To get more muscle mass in the lower body
Plyos mainly work on tendon strength and using the muscle you already have.
If you are aiming primarily for lower body strength, then enter a strength program. You can combine it with plyos as well.
How many reps should u do ? N how long of a break should we take
Depends on the intensity of the plyometric your doing. For instance tall box jumps you would probably do something like 3 sets of 8 with a 1-2 minute break, much like heavy lifting. However lighter plyometrics like side to side bounding or even jump rope can be done for timed sets, such as 1 minute on and 1 minute off.
I got a question: can plyometrics help to increase max strength? Thank you, I really love your channel😊.
Definitely, though if max strength is your primary goal you, heavy strength training would still be your main form of training and plyometrics would be supplementary. Plyometrics will help by increasing the neurological strength of the muscles and increasing the number of muscle fibers you can contract.
Thank you for the answer😊
plyos help two things:ECC & SSC
hey man, would this work well for football?
Definitely, it's great for any sport where speed and explosiveness are ideal.
@@moversodyssey thanks! i did look up some football specific ones, so will be doing those!
What song is this?
Just one question can i do plyometrics with my hypertrophy or strength training or with both
Definitely, you just want to do the plyometrics before the strength training but after a warm up. The injury risk of doing plyo metrics on fatigued muscles is very high.
Sounds like some dragon ball shit
Can you make a video on how to grow taller after 18
what about Masai jumps
Yea, these are a great example of plyometric jumps. The way they do it focuses on the calves and achilles tendon to a great degree.
@@moversodyssey does that fixes plantar fascia.
How many reps should i do twice a week? One?
Depends on your goals and the intensity of the plyometrics you choose. For something like tall box jumps, just 3 sets of 8 twice a week is plenty. For light plyos like jump rope you can do hundreds of repetitions 3 or 4 times a week.
Are muscle-ups considered a plyometric exercise?
No, though the pull up portion of muscle ups is a ballistic exercise. Great for power development but not in the same way as plyometrics.
@@moversodyssey thank you. In your words, what is the difference between ballistic and plyometric exercise?
@@DaniG._.German Plyometric exercises involve a quick redirection of force, strengthening tendons and build explosive starting strength. So they help you explode into movement. Ballistic movements allow you to apply maximum force without having to slow the weight down, allowing you to develop explosive end range force generation. For instance if you push hard on an overhead press, you still have to slow the weight down near the top of the lift and stop the bar. But if you do a ballistic exercise like shot put, you keep maximally pushing through the entire movement and the weight becomes airborne. The pull up portion of muscle up is ballistic because it's an explosive attempt to launch your body above the bar, the only thing slowing your movement down is gravity. Hope this helps
@@moversodyssey thank you
Thank you!@@moversodyssey
y'know it's bad when your muscle reaction speed is fast because the amount of time you fell.
Hey man, does plyometrics stunt height growth???? I'm 17 and am doubtful whether i should start or no
I've never seen evidence of it, but if your growth plates are still open it's certainly possible to stunt growth with heavy pressure. I would assume light plyometrics are safe for sure because they don't produce much force. Things like jump rope and agility drills.
how to improve?
Either increase reps, height of the box, or the complexity of the exercises.
@@moversodyssey thank u
Jongkook looks really slim this time. He is still big tho, but much slimmer than nowadays
Should I do plyometrics Everyday?
No, for most plyometrics you don't want to do more than 3 times a week, and honestly 2 times a week is usually plenty. The one exception is real light plyometrics like jump rope, you can do that 4-6 times a week in many cases.
hell naw blud just used freaky mode text
4:48 not more than 2x a week ? are you guys aware that skateboarding exists ?
That movement is not the same as movements within skateboarding.
Jumping off a something of height h (the skateboard), and landing on that same height h (the skateboard) is NOT the same as jumping from height h (a box) to h - 3ft (the ground), and springing up into another jump.
Depth jumps are not done in skateboarding to my knowledge.
Plyometrics is bullshit bcuz SPEED , POWER & EXPLOSIVENESS are not general factors of functional ability
In other words, you cant transfer speed, power & explosiveness from activity to activity as it goes against the principles of motor learning.
During mid 20th century, there was a psychologist by the name "Edwin A. Fleishman" who gave taxonomy on motor abilities & he said that "there is no such thing as *General motor ability* " which means you learn a skill in one situation & think that you apply to every other situation , this doesn't happen .
According to this, if you wanna learn a skill then practice the skill specifically to the activity, this will improve neuromuscular efficiency, Motor control & coordination but only for that situation.
For Example:- if u wanna learn sprinting then practice sprinting specifically in the exact same situation
If you wanna learn soccer & learn skills like dribbling then it is better to practice in a football field with real players & dribble around them rather than dribbling around plastic cones bcuz training with plastic cones wont improve your performance when u are playing with real players
It is as simple as that
But the fitness industry has made it very complicated by selling you different kinds of programs for different fields,
They have the minds of people with absolute bullshit & nothing more.
This is true but not as strictly as your speaking. In my experience as long as the motor movement is vaguely similar there will be crossover and the closer you can get to the sport specific movement your trying to train, the better the carry over into sport. Years ago I started doing plyometric pushups for boxing and my punching power shot way up. A push up is not a punch but its similar enough for the chest and anterior deltoid that my new found upper body explosiveness transferred well. I've also increased my standing vertical by 6" in a few months of olympic lifts with no jump training in between. So it doesn't have to be exactly the same, but the closer the better.
Humans are stronger than some people think but that's a stretch you should check out someother people who give such stories a reality check
No 👇👇👇 (first)
No thanks I can explode without plyometrics💀
No
the story of the mother is not true
Probably not the exact story, it's probably more of an urban legend thats been exaggerated. But things like this are based on a real mechanism that can sometimes lead to the overriding of the golgi tendon organ and create very unusual feats of strength. I've had something similar happen to me when getting attacked completely of guard and it was almost like an out of body experience. It was like I became the observer of my body as it moved on it's own, faster, stronger and more precise than I've ever moved previously. Like being in the flow state but without conscious control.
i feel it too in a street fight
@moversodyssey u re content is intersting, just keep going💪
@@YassineSaidani-gs9nx Glad your enjoying it, thanks for watching!
Oh come on. The untrained woman lifting 1000 pounds in life or dead situations has been proven as bullshit many times.
Certainly you can activate more muscles in these cases. But not nearly as extreme.
you just explain what our body is capable of. not how to train our body to unlock that ability. 0 value video i watched today.
The video tells you how to do the exercises and what exercises to do. What other information would you like, an instruction manual on how to climb the plyo box? ;)
🤣🤣🤣🤣 where the citations for these ridiculous claims?
There's always at least one person that says this on every video. But they never say what claims they are talking about and for some reason they never google it themselves. All the stuff I put in these videos comes from personal experience and is double checked by searching the scientific literature. In the newer videos I started posting it in the description box for people who want to see it. But I'm not going back to every old video to do it. Just google search the claims your wondering about and look for the research, I guarantee it's there or it wouldn't be in the video.
@@moversodyssey the muscle use % mainly.
@@moversodyssey sounds like a lazy sloppy video. Typical of UA-cam . If it's videos you make money off of, you should be more professional and have citations. Like any article or paper
@@moversodysseyYour mistake is even bothering to waste your time replying to comments like these .
Aside from that, I love your content! 😁
@@user-ob8xw6hg3hI agree. I think he's too nice for someone that's making free videos. I don't get why people won't just go away if they don't like it.
I'm gonna lose my mind. Please stop using that "scratching" noise. Some people can't stand it
Ii.
9.
P
Good stuff