2020. 1. 23. 22:24ㆍ카테고리 없음
If you’re looking for a new way to train, or want to break through your strength plateaus, you should seriously consider upper body plyometric training. Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. This mechanism of plyometric training works to increase the muscle’s ability to exert maximal force in a minimal amount of time, making you a more powerful athlete. Why Perform Upper Body Plyometrics?Most traditional plyometric exercises involve some form of jumping, but here we’re focusing on the upper body and not the legs. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. It’s through this force generation that you can achieve enormous strength and power gains in your weight lifting. For example, you can train an eccentric clapping push-up to increase the weight of your barbell chest press.My focus here is to give you the tools you need to create an individualized plyometric training program to hit your personal strength goals.
In contrast, you could organize your workout according to pushing and pulling movements, so your chest, shoulders, thighs, and tri’s get hit on the push day, and your back, hamstrings, biceps, and rear delts get worked on the pull days. Then you can repeat both workouts once more in the same week, doubling the frequency with which each muscle gets trained without impacting its recovery.
The exercises included below focus on pressing, pulling and rotational movements to help you increase your strength and power in loaded-exercises such as bench press, shoulder press, horizontal rows, and pull ups.To get the most of out of your upper body plyometric training, you’ll be utilizing either your bodyweight or the release of a training implement, such as a medicine ball or resistance band.After completing a thorough and a few sets of exercise-specific movements, perform 3-5 sets of each exercise, resting for 1-2 minutes between sets. 1.Wall Chest Pass.
Instructions: Position yourself sideways next to a wall, and start in a half-kneeling position with your foot closest to the wall forward and your back knee down on the ground. Holding a medicine ball at your chest, rotate your torso slightly away from the wall and then immediately towards the wall as you throw the ball over your front leg forcefully enough to have it returned to you.
Find a rhythm with the exercise so that you’re catching and releasing nonstop for 10-15 reps. Then repeat on the other side.Muscular Emphasis: Core/Obliques, Pectorals and Deltoids, Erector Spinae. 4.Depth Push-Ups. Instructions: Set up two elevated surfaces wider than shoulder-width.
Start with your hands on the elevated surfaces, lower into a push up, and explosively press yourself up so your hands come off the platforms allowing you to narrow your hand position so you land in a push up on the floor. Explosively drive off of the floor so you land back in a push-up on the platforms. Make sure to land with bent elbows to avoid strain in your joints and wrists, and keep your core tight to protect your spine. Start with 6 reps. As you get stronger, you can add more reps or perform the exercise for time.Muscular Emphasis: Pectorals, Core, Triceps, Deltoids, Posterior.
5.Plyometric Pull-Ups. Instructions: Hanging from a pull up bar with a safety box beneath you, start with your hands slightly wider than your shoulders. You’re going to perform your pull-up with enough explosiveness to get air, letting your hands come about an inch off of the bar. Catch the bar with bent elbows, lower into the hang position of your pull-up, and repeat. Aim for 5 reps, making sure to catch the bar with bent elbows every time.Muscular Emphasis: Entire Upper Body and Core, Posterior and even hip flexors 6.Seated Throw Circuit.
Instructions: This is an “around the world” partner circuit. Start sitting on the ground with your feet elevated off the ground. You and your partner are going to throw the medicine ball back and forth as your partner walks in a 180-degrees half-circle around you.
Since your partner is varying the direction of the throws, your catches and throws will be both rotational-core and chest-pass focused.Muscular Emphasis: Obliques, Core, Arms & Pecs, Deltoids and Lower Back 7.Feet Elevated Plyo Push-up. Instructions: Start by in a push-up position.
Create tension in your entire body as your lower into your push-up, then drive off of the ground as explosively as you can so you finish standing tall with perfect posture. The last thing to leave the ground here will be your fingers.Prepare your body for this plyometric exercise by performing a few normal push-ups. This is a very advanced exercise, so get comfortable with plyometric push-ups and depth push-ups before attempting this variation.Muscular Emphasis: Pectorals, Triceps, Deltoids Upper-Body Plyo Workout Program Ideas:Chest & Shoulder Strength And Power Program. Half-Kneel Side TossPowerful, release the ball inches from the wall and accelerate each throw to the wallResting Push Up w/eccentric loadSlow eccentric lowering and full body press to stand, use arms more than legs, fingers leave the ground last before your feet come beneath youHalf-Kneel High TossLike side-toss but release with trajectory at or above shoulder heightKneeling or Seated Throw CircuitsRhythmic and full range of motion so catch the ball or implement with arms extend and release with arms extendedWhen Should I Incorporate Upper-Body Plyometric Exercises?1. High Intensity Workout: Plyometrics can be performed after a thorough warm-up that prepares your body for an explosive, high-intensity workout.2.
Supersets: Plyometrics can be superset with heavier exercise sets of similar movement patterns to build your explosive ability. For example, you can superset a chest press with a plyometric push-up.3.
Metabolic Conditioning: Plyometrics can be performed at the end of a training session, however your ability to perform these high-powered movements effectively might be hindered by workout fatigue from your strength exercises. Make sure to take adequate rest between sets, and always focus on form and technique throughout the movement. Build Strength Before Doing PlyosAnyone planning on effectively and safely harnessing the power of plyometrics must have a solid strength base before performing these exercises, especially upper body plyos. If you can’t perform full range-of-motion push-ups and pull ups, or haven’t been strength training regularly for the past 6 months, I highly recommend that you focus on building foundational strength before focusing on plyometric training.Using these exercises in combination with lower body plyometrics and strength training will absolutely help you develop more strength and power. Try out these exercises and let me know what you think in the comments below!
There are too many individual differences and lifestyle factors for someone to say a program is worthless OR worthwhile for everyone. But in all the conversations I've had with advanced lifters, there's one shared belief we have when it comes to figuring out what will work: the development of principles we can always turn to when all else fails.What does that mean? It means getting 'back to the basics.' And while that's probably the most boring phrase thrown around by those of us who've 'paid our dues,' it's still true. Push-Pull-Legs: The Best Back-to-Basics ProgramThis has been my go-to for training split for those times when I've needed to center myself again and get 'boring yet productive.'
I based the first phase of the around push-pull-legs for good reason.To break it down:. You spend one workout using your pushing muscles: chest, shoulders, and triceps. The second workout of the week is your pulling muscles: back and biceps.
Lower Body Exercises
The third workout of the week is for lower body work.Then you start over and rotate through these days as frequently as you see fit. Three Reasons This Split Works 1 – It limits overlap between exercises.With the push-pull-legs split, you're limiting the overlap that'll often happen with other training splits. Now, one could easily argue that overlap is a good thing.
And it CAN be if you're managing your volume.But if you're training chest, shoulders, and triceps in one session, then back and biceps the next, you're giving the pushing muscles a chance to be taken through some active and loaded stretching during back day (vertical and horizontal pulling) which can serve as a bit of localized recovery. If you need to stimulate the push muscles again that week, you just throw in another session for it.Additionally, chest training works as a great warm-up prior to shoulder work. The anterior delts get their fair amount of work during compound chest-pressing exercises, so you could eliminate overhead pressing for shoulders if you really wanted and limit delt work to single joint movements for the lateral and posterior delts.Because it limits overlap between muscle groups, it's easier to manage localized recovery and even systemic recovery by allocating heavier and lighter days that complement one another when frequency is increased.For example, one leg day could be focused on training heavier with mechanical tension being the driver behind growth. Another leg day could be more metabolically stress based – higher rep, lighter work. Metabolic stress based leg days are also great for throwing up. 2 – You can emphasize muscle groups and weak areas.Combined with the right frequency, the push-pull-legs split is ideal for prioritizing a muscle group while putting the others in maintenance mode.
Once again, the negating overlap is a big part of this. The other part is that if you wanted to really focus on bringing up a muscle group, you could.Let's say you wanted to build your shoulders. You could limit chest work to one pressing movement, then go ape shit on shoulder volume and movement selection.
Lower Body Pull Exercises
Here's what that would look like: Chest. Dumbbell Bench Press: 2 working sets of 8-10 reps, short of failureShoulders. Behind the Neck Press: Use the 350 method (shoot for 50 total reps within 3 working sets using the same weight). Lateral Raise: Use a pyramid rep scheme. Do 25 reps with lighter dumbbells, then pick up a heavier pair and do 15 reps, then pick up a heavier pair and do 10 reps. Rest 3 minutes, and repeat in reverse beginning with 15 reps and heavier dumbbells. Rear Delt Prone Dumbbell Swing: 4 sets of 25 reps.
Triceps. Tricep Pushdown: 2 sets of 25 repsWith this push workout, you'd just get in a couple of sub-maximal effort sets for chest, then pour a metric shit-ton of training energy into your delt work and finish off with a couple sets of tricep work.During a specialization phase, you'd hit this same structure another time during the week, but with some different exercises. Remember, for full development in a lagging muscle group, building the mind-muscle connection is vital. But so is stressing the muscle at different lengths. Use a variety of movements for both. 3 – You can prioritize training goals.Now, let's say you want to strengthen your legs and get leaner. If you want to do this, you could alternate a heavy leg session with a more metabolic stress-based one.
Your first leg workout would be lower volume and high intensity, while your second one would be moderate volume, low intensity, but high effort.It might look something like this nightmare: Leg Day 1ExerciseSetsRepsALeg Curl410-12BSquat 85% of an EDM 36CDeficit Stiff-Leg Deadlift (1 heavy triple/back-off 12)1/13/12Leg Day 2ExerciseSetsRepsA1Leg Extension320A2Leg Press320B1Leg Curl (5 second negatives)310B2Good Morning (5 second negatives)310CWalking Lunge1500/legTry not to cry, lie down, and cry anyway. The Frequency Factor: Use Push-Pull-Legs For Any GoalThe examples above aren't set in stone. Adjust push-pull-legs for your goals and schedule. There are a ton of different ways to adapt this general training guideline, which is why I go back to it any time I feel stuck.Let's look at the frequency options so that you can get an idea of which one would suit you best. Frequency: 3 Workouts a Week. Monday: Chest, shoulders, and triceps.
Wednesday: Back and biceps. Friday: LegsThis was my bread and butter during most of my powerlifting days. I'd bench and do support work on one day, then squat and deadlift another day, then do all of my squat and deadlift assistance work on the next day.So technically, the back and biceps day would have some leg stuff thrown in there as well (leg extensions and leg curls usually), but it was back and biceps dominant.
I didn't make it complicated. You shouldn't either. Some lat pulldowns or chins and a row of some sort was my go-to for back and lat work.Here's an example of how I set this up during my years of competitive powerlifting. This is only an example.