by Jason Brown
Improve Performance, Boost Longevity
Fast-twitch muscle fibers deteriorate with age... unless you use them. Here's how to tap into them before every workout.
As people age, Type 2 (fast-twitch) muscle fibers deteriorate. This is the muscle fiber responsible for gaining lean muscle mass, which is connected with your basal metabolic rate, the rate at which you burn calories at rest.
Plyometric training improves the production of muscle force and power, so not only will regular plyometric work help with your body composition goals, but youāll also have the power (pun intended) to improve performance. You can progress or regress all of the variations you see here. For most, added resistance isnāt necessary. Plyos are relatively easy to learn and easy to recover from. You donāt need a huge investment of time.
Programming Plyos
Do a jump or plyo push-up variation before every workout and ideally alternate between the twoā£. Do 3 sets of 3 reps with 60 seconds of rest between sets.
The Benefits Accumulate
Most people think plyometrics are unnecessary for general fitness ā if they even think about them at all ā but youāll notice your body and performance changing quickly. And all it takes is 5-10 minutes before your regular workout.
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I definitely need to work on this.
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Jumping rope is plyometric. How much of that do you thinkās appropriate before hitting the weights?
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I think keep adding bits to your already 1+HR and with other things stretching before and after add this in you are running up 3ish hours. I havenāt got the time for added accessory work itās a long enough day for me from 04.00 then in bed for around 20.00
Definitely try to do some of each a few times a week.
I am 41 on Saturday, train from home, and have three young kids, and 100% online business so I donāt have a surplus of time. I train for no more than 60 minutes, 5x per week. I use 3 sets of 3 plyoās to conclude my warm-up sequence before I start the main training in all 5 sessions.
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I never train for more than an hour. Ever.
My warm-up sequence takes 10 minutes which includes 3 x 3 plyo to drive the nervous system before the main strength.
Training takes 40 minutes (some of my FB strength sessions take less than that but aerobic work is always longer)
Cooldown for 5-10 minutes.
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What kinds of cool stuff do you have in the home gym, coach?
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Where is the list of plyo workouts mentioned in the vid ?
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I love the Rogue rack. Thanks. I own a couple of Pro Kettlebells. They are the Lamborghini of kettlebells. Would you please comment on them.
Hey Coach! Is there a list of the plyo exercises mentioned in this video or is it just what is on the video? Thanks
Iām not sure if itās listed somewhere but hereās a list:
medball seated dynamic jumps
plyo push-ups
kettlebell squat jumps
landmine squat jumps
seated dynamic box jumps (with or without a vest)
band assisted squat jumps
safety bar squat jumps
trap bar jumps
