{"id":249,"date":"2010-06-10T14:00:51","date_gmt":"2010-06-10T21:00:51","guid":{"rendered":"http:\/\/leanmeanvirilemachine.com\/?p=249"},"modified":"2010-08-01T09:41:19","modified_gmt":"2010-08-01T16:41:19","slug":"bring-the-power-plyometrics-exercises-101","status":"publish","type":"post","link":"http:\/\/theguycancook.com\/blog\/2010\/06\/10\/bring-the-power-plyometrics-exercises-101\/","title":{"rendered":"Bring the Power! Plyometrics Exercises 101"},"content":{"rendered":"

\"plyometrics<\/a>Here at LMVM, it\u2019s all about getting the highest rate of return on what you put into your health. When it comes to exercising, we\u2019ve been inundated with so much faux-bodybuilder mythology that we think we should be doing nothing but body part splits in the gym for hours upon hours every week.<\/p>\n

This is total B.S. Even though there are enormous benefits to throwing some serious weight around with exercises such as squats<\/a>, deadlifts<\/a>, and presses<\/a>, you can get a killer workout without even getting in your car to go off to the gym with plyometrics exercises.<\/p>\n

Plyometrics Primer<\/strong><\/p>\n

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Most people think that power is the same thing as strength. While strength is the measure of how much weight you can move, power measures how quickly you can move that weight. By focusing on building power, you are effectively doing both strength and speed training in a single workout!<\/p>\n

Plyometrics are a family of bodyweight exercises that really build explosive power by doing fast, repeated movements. (No equipment necessary!) Here\u2019s a list of some excellent plyometrics exercises to get you started today.<\/p>\n

Box Jumps<\/strong><\/p>\n

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The classic plyometric. You\u2019ll need some kind of sturdy platform or bench, ideally around 18\u201d to 20\u201d high. Just do the best you can with what you have. Jump onto and off the object as quickly as you can without losing your balance. Plyometrics boxes are ridiculously expensive, but if you are the DIY type, here\u2019s an excellent article on how to make your own plyometrics box<\/a>.<\/p>\n

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Lateral Jumps<\/strong><\/p>\n

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With lateral jumps, you jump from side to side over an object on the ground as quickly as possible. Go ahead and improvise with the object. It could be a heavy book or anything else that could withstand your body weight should you miss your mark and land on it. Or you could go the minimalist route like this video and just forego the object altogether<\/p>\n

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Vertical Jumps<\/strong><\/p>\n

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As you might have guessed, vertical plyometrics consist of jumping up and down as fast as you can. You can make this more challenging by doing an air squat when you hit the ground or tucking your knees up when you are in midair.<\/p>\n

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Depth Jumps<\/strong><\/p>\n

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With depth jumps, you will be jumping off of an object and onto the floor, immediately jumping again. You can simply do this last jump in place, or you can jump up onto another object like you were doing a box jump.<\/p>\n

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Bounding<\/strong><\/p>\n

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Bounding is the plyometrics version of running. Push off as hard as you can to get as much height and distance with each step, lifting the other knee up as far as you can.<\/p>\n

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Clap Push Up<\/strong><\/p>\n

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The name says it all. When doing push ups, push yourself up off the floor with enough force that you can clap your hands and get them back on the floor underneath you. Now keep doing them, you badass!<\/p>\n

And hey, if Jack Black can do ’em, you probably can too!<\/p>\n

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Getting some effective exercise into your life does not need to entail hopping in your car for a 10 minute drive to a packed gym that eats up more and more of your money every week. Add these excellent power-building exercises to your routine and you\u2019ll see phenomenal results in much less time!<\/p>\n

Let me know if you have any other good plyometrics exercises to share!<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

Here at LMVM, it\u2019s all about getting the highest rate of return on what you put into your health. When it comes to exercising, we\u2019ve been inundated with so much faux-bodybuilder mythology that we think we should be doing nothing but body part splits in the gym for hours upon hours every week. This is […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[61,32,60,29],"class_list":["post-249","post","type-post","status-publish","format-standard","hentry","category-exercise","tag-no-gym-necessary","tag-pareto-principle","tag-plyometrics","tag-power"],"_links":{"self":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts\/249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/comments?post=249"}],"version-history":[{"count":21,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts\/249\/revisions"}],"predecessor-version":[{"id":285,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts\/249\/revisions\/285"}],"wp:attachment":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/media?parent=249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/categories?post=249"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/tags?post=249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}