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Ask The Ripped Dude

"Why Do Plyometrics?"

Ask The Ripped Dude: Why Do Plyometrics?

I've written more than 100 fitness articles that have been published all over the world. My goal is to help you get in the best shape possible!
Q

I can't even pronounce the word 'plyometrics,' let alone understand why someone would do them. What's all the fuss about?

You don't have to be a former college athlete to do plyometrics. Just because it involves a lot of athletic movement doesn't mean you can't train your body to be more nimble. Plyometrics, or "plyos," are a type of exercise that encourages muscle development, speed agility, endurance and quickness. If you're interested in doing a plyos workout, prepare to do some jumping!

Plyo Your Belly Off!

Plyometric exercises stimulate several different muscle groups at the same time. Although plyos are generally used to improve athletic performance, they can also be used to improve fat loss, strength and endurance. Plyometric exercises are great for challenging your fast-twitch muscle fibers, coordination and agility. All these things work together to help transform fat into lean muscle while elevating your heart rate and igniting a caloric burn!

These exercises are very high impact, so proceed with caution if you decide to implement them into your training regimen. There's a lot of jumping involved, and it's relatively easy to twist an ankle, sprain a knee, or herniate a bulging disk.

Introducing plyometrics into your cardio routine can spice up your workout. Plyometric training challenges your muscles, nerves, and tendons because you need explosive power to perform the repetitions. You'll burn twice as many calories and have way more fun than plodding away on a treadmill or stair-master.

Personal Plyo Training

I implement plyometrics into my training routine every week and it helps me stay lean and explosive and gives me great endurance. I also put my clients on these routines and it helps them achieve their fat-loss goals.

Try this plyo workout three times per week for added athletic prowess and fat burn!

Ripped Dude Plyometrics
  • High Knees High Knees High Knees
    5 sets of 30 seconds,
    30 seconds rest between sets
  • Squat Jumps Squat Jumps Squat Jumps
    5 sets of 25 reps,
    30 seconds rest between sets
  • Burpees Burpees Burpees
    5 sets of 25 reps,
    30 seconds rest between sets
  • Single-Leg Jumps Single-Leg Jumps Single-Leg Jumps
    5 sets of 25 reps on each leg,
    30 seconds rest between sets

BCAAS AND PLYOS ON A HIGHER LEVEL

You will get more out of your plyometric workout if you take BCAA's before you do you train. A study at Northumbria University found that subjects that used a BCAA supplement before and after a plyometric-based exertion test were significantly less sore than those who didn't take the supplement. In addition, the BCAA group regained maximal muscle power significantly faster than the non- BCAA group.

Read Before You Plyo

  • Before you attempt any plyometric workout, make sure you warm up properly and stretch for at least 15-20 minutes.
  • Perform plyos on a soft surface like grass, carpet, or rubber mats.
  • If you feel pain, stop.
  • If you're a beginner, start your plyo training by doing the movements slowly. You can build speed once you've gotten the hang of them.
  • Take at least a day or two of rest between plyometric workouts. Your body will need some good recovery time before it can do another plyo training session.

Transform Your Body

References
  1. http://www.ncbi.nlm.nih.gov/pubmed/22569039

Related Articles

About The Author

Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.

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Comments

Showing 1 - 21 of 21 Comments

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Holly444

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Holly444

Plyo work will TORCH body fat. It is sooo much more effective than hours and hours of cardio.

Aug 7, 2012 7:00pm | report
Stretch6Niner

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Stretch6Niner

Great article. Definitely going to start adding this in 2 times a week

Article Rated:
Aug 7, 2012 8:58pm | report
joshuawhitacre

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joshuawhitacre

great article!

Aug 7, 2012 11:00pm | report
Perseus3

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Perseus3

That is all my cardio consists of. I do plyometrics, sprints, or do both by using transitions. Then I always finish with box jumps or jump rope and, despite always been in great shape, 20 minutes of intense plyo work never ceases to give me that burn! I have never turned back to steady rate cardio.

Aug 8, 2012 5:58am | report
jonahvandyke

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jonahvandyke

Good article, will implement plyos from here on out.

Aug 8, 2012 12:10pm | report
JonathanWinbush

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JonathanWinbush

This is great I'm glad I read it I was looking for an alternative to my normal battle rope routine at lunch this should be a nice switch up to jump this platue i've hit

Aug 8, 2012 1:04pm | report
krisloock

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krisloock

Ahhh yes...my love- hate relationship with plyometrics!

Aug 8, 2012 1:37pm | report
J9S3

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J9S3

I've been using Plyometrics twice a week along with calisthenics only for about a year due to injuries and the gains in terms of explosive power, strength, stability and lean muscle mass have been very realistic and respectable. Definitely worth giving a go!

Aug 12, 2012 11:48pm | report
wrestingchamp

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wrestingchamp

LEGIT!!!! My Marines and I did this about two weeks ago and got broke off some proper like! LOL! It really made us dig deep and find heart to complete every SINGLE REP...I recommend this for those traditional weight lifters looking for a change of pace and workout for the legs.

Aug 20, 2012 8:27am | report
masterofblacko

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masterofblacko

I just do plyometric training and taking other knee pain, felt that burns a lot, I will do so in the days that s not going to give the park.

Aug 22, 2012 6:47am | report
  • Body Stats
  • ht: 22'7"
  • wt: 271.24 lbs
  • bf: 22.7%
ramzawe

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ramzawe

good work

Aug 25, 2012 11:01am | report
danacetz

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danacetz

I totally agree to being much more fun than cardio. I am ssssoooo addicted to plyometrics. My body starts getting upset if I don't do them after a while.

Aug 25, 2012 10:36pm | report
HankTango

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HankTango

Did a great deal of plyos back in -09 and I can't for the life of me understand why I ever stopped. I have recently taken it upon myself to do atleast 1 day of straight-through plyos to improve my physique and I can only tell you that it's awesome!!!

Sep 2, 2012 5:47am | report
Koop6

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Koop6

I do plyo on rest days and helps a lot during Rugby season.

Sep 2, 2012 2:05pm | report
Teambringit

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Teambringit

this is a great plyo workout, will leave with a drenched shirt if done right

bench throw-3 sets/5 reps
jump squat-3 sets/10 reps
barbell curl with chains-3 sets/6-8 reps
barbell close press with chains-3 sets/ 10 reps
smith one handed power pull-3 sets/ 8 reps
medicine ball crunch toss-3 sets/12 reps
power clean- 3 sets/8 reps
dumbbell power press-3 sets/5 reps
power shrug using barbell- 3 sets/8reps

ACSM-CPT

Sep 9, 2012 8:55am | report
obadike1

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obadike1

I am glad everybody loves this plyometric article and workout. Keep up the great work everybody!

Obi

Sep 14, 2012 12:39am | report
PXC1234

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PXC1234

is there any way to save an article so you can view it again?

Sep 15, 2012 9:50pm | report
elsnoopy

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elsnoopy

awsome article.. thanks for all the information. i will deffinatly add the ply spice to my cardio

Oct 13, 2012 11:13pm | report
MikeyTN

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MikeyTN

Good info. I was not aware of the bonus of BCAA and Plyo..

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Oct 18, 2012 7:08pm | report
yallasully

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yallasully

I like doing plyo with a tabata setup, definitely gets the heart rate up and kicks fat-burning into gear.

Dec 5, 2012 12:35pm | report
curiosity102

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curiosity102

Great article! But the warnings about joint issues worsening worries me. I have bad joints. I wonder if in my case HIIT (row machine, elliptical and upright bike) would be safer. I really do wanna try this routine though.

May 31, 2013 1:28pm | report
Showing 1 - 21 of 21 Comments

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