One of the major keys to keeping improvement consistent is changing a weight training routine every 4 weeks on average. There are an infinite amount ways to change things around... one of those that creates fast and significant results is adding plyometric training.
What is Plyometric training?
Think of plyometirc training as explosive training. It consists of many jump ups Authentic Carlos Dunlap Jersey , jump downs, fast push ups, explosive push ups, and many more. It is a prime training method of building power.
Athletes tend to use this type of training a lot because of its ability to build great power. Power is your muscles ability to produce maximum force in the shortest amount of time. This type of training is not just for athletes... normal people can use it too.
It has the great ability for the "normal" person to create more energy. It also builds up the stabilizer muscles in the joints... making your weight training 100% more effective.
The Amazing Effect of Plyometric Training & Weight Training
Normally I would not have thought about combining these two types of training. It would seem that the intensity would be so great that over training could result. A study conducted by the Department of Physical Education at the University of Las Palmas de Gran Canaria, in Spain proves otherwise.
They took 37 male physical education students and divided them randomly into a training group and a control group. The training groups of students follows a training schedule that consisted of 6 weeks of weight lifting and plyometric exercises.
Since this test was use to measure an athletic act, they measured their maximal angular speed of the knee during instep kicks on a stationary ball. That is not the important measurement though. Just list to what happened to their other statistics...
Training resulted in a 4.3% gain in muscle hypertrophy, increase in size of type2a muscle fibers by 8.4%, increase in 1 rep maximum of their inclined leg press by 61.4% and their half squat by 45.1%, and in increase in their vertical jump.
In the control group, these variables remained unchanged. You would expect that because the control group did not do anything according to this study. I was hoping that they would have at least done just weight training or just plyometric training.
However, it was concluded that weight training and plyometric training showed significant improvement to not just the kicking speed, but many other physical capabilities.
This would be an ideal method for 4 week training. In order to get the most out of this type of training while not killing your body, you need to follow this schedule.
Alternating weeks do one week of 3 days of weight training and 2 days of plyometic training. The following week do 3 days of plyometric training followed by 2 days of weight training. You would need to keep the weight training routines balanced. I suggest you use super-sets with alternating muscle groups (random).
After these 4 weeks take an entire week off and measure your results from the first week you started. The ability of your body just skyrocketed and you not only feel great, but you look even more amazing.
Author's Resource Box
Dan Boyle is a National Academy of Sport Medicine certified personal trainer. He is an expert at designing plyometric training programs that get results for you. To learn more about these programs, visit http:www.fitness-analyzer
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NAIROBI, Aug. 29 (Xinhua) -- Former two-time world marathonchampion Abel Kirui of Kenya has dismissed critics, saying heremains strong to retain his Chicago marathon title on October8.
Kirui, 35, missed out on the podium finish at the LondonMarathon in April and wants to remedy that disappointingperformance with a fast run in Chicago.
However, Kirui has ruled out going for the world record on thefast Chicago course, but will welcome running another personal besttime.
"I had high expectations for London marathon. It was a strongperformance and finishing fourth was a good attempt. But now thatis past. I must focus on defending my title in Chicago," Kirui saidon Tuesday from Eldoret.
"Prior to London Marathon I suffered a hip injury while intraining and I competed not at 100 percent. It has since healed andam enjoying training here in Eldoret. I had a tendon injury twomonths ago but I took my time, it's now fully healed."
Kirui's strong kick and change of tact was enough to see himfend off a late surge from then defending champion DicksonChumba.
But there will be no love lost when the Kirui faces one of thestrongest field ever assembled on Oct. 8 as he remains optimistiche will prove his performance was no fluke.
"It is true before last year win in Chicago, I had a lot ofinjuries. But I am now fine and looking forward to challenge forthe medal. I have been injury free this season and hopefully thatwill see me reap the dividends with another win in Chicago," hesaid.
Chumba will not be back to try and reclaim his crown, but thatdoes not mean that Kirui will have a walk in the pack to win hissecond title in Chicago.
There will be world record holder Dennis Kimetto, who won inChicago back in 2013.
Kimetto, just like Kirui, has had a struggle to remain injuryfree and has not registered a single win in any marathon in thelast three seasons.
Kimetto holds the Chicago course record of 2:03:45 when he wonin 2013 and will be hunting for top podium finish.
His last conquest was in Berlin, 2014 when he set a WR of2:02.57. There will also be Stephen Sambu from Kenya. In hismarathon debut last year, Sambu clocked 2:13.35 for fifth place
Athens 2004 Olympics bronze medalist Zersenay Tadese, ofEritrea, could spoil the party for Kirui given his speed over the10,000m. NHL Jerseys China NFL Jerseys Wholesale College Jerseys Wholesale NBA Jerseys Wholesale Soccer Jerseys From China College Jerseys From China New MLB Jerseys Cheap NHL Hockey Jerseys Cheap NFL Football Jerseys Cheap NBA Basketball Jerseys Cheap