Plyometrics -- HUH?!?

I've been posting some workouts lately and you will notice that I throw in a little bit of crazy here and there. The technical term for that hard, jumping stuff is called plyometrics. This is a word that is becoming more and more familiar to those of us working out. You are going to see it regularly here at Trainer Momma™, so I'd better explain a few things.

I apologize for the blinding, white legs. They are hopeless.

What is plyometrics?

When I see plyo moves, I see explosive power. BAM! Plyometrics is also termed as jump training, and is used to improve your overall fitness performance. It links strength with speed. The point is to produce the greatest amount of force in the shortest amount of time. Can I say the word POWER once again? If plyo is used correctly in your fitness routine, it can help you run faster, jump higher, run farther, spin faster, swim better -- basically bring you to new levels of fitness.

The bonus benefits from using plyometrics are:

1. Your heart rate will skyrocket. You will be able to burn some additional calories while strength training.
2. Built some serious strength.
3. Get the same benefits of an interval workout.

Who should use plyo?

YOU! Even if you aren't some super-de-duper athlete, plyo is still for you. Yes, this type of exercise has traditionally been used for athletes to help them improve in their specific sport, but certainly the benefits can be shared. It's time to bring what athletes have been doing for decades into our weekly workouts. Share the pain love!

If you are in the Bad Knees Club, then start will modified moves. Instead of a jump squat, change it to a stand to squat. Modifications are totally appropriate and open the plyometric door to all of us.

How do I use plyo moves in my workout?

Throw plyo moves into your strength training routines. When you do the Trainer Momma workouts, you'll see I typically throw in 2 or 3 plyometric moves into each workout. Just like we try to progress with our strength training (going up in weights), plyo can and should be built upon as well. If you can do, let's say, 15 jump squats and are feeling fine, then it's time to up it to 20. Moving onward and upward, right?

Also, to mix things up occasionally, sometimes I will do an entire workout consisting of only plyo moves. It is a killer, but challenging every time.

What are some examples of plyometric moves?

On Trainer Momma, I will start posting more tutorial videos and demos of plyo moves. Just like the weights, form is muy importante. Some have self-explanatory names, others are not so lucid (thus the upcoming demo videos). But, if you want to start throwing them in your workouts today -- here's a few off the top of my head:

jump squats
frog jumps
mountain climbers
fast step-ups
burpees
high knee runs
plyo pushups
tuck jumps
split squat jumps
box jumps
lateral box jumps
pogo stick
up and over's on a bench
air jumping jacks
bounding
hurdle jumps
lateral hurdle jumps
donkey kicks
The list is endless...

Check out this link for a cute, little animated man doing some plyo.

Trainer Momma tips:

• Have good shoes. There is jumping involved. Throw away the shoes from the college days, it's time to get a little support down there.

• Do plyo on an even surface. No jump squats on the side of a mountain with sliding rocks under you, OK :)

• Land light! You are a ballerina here. Pull in your abs and try to make your landings silent.

• Land on the balls of your feet.

• As Tony Horton would say, "THINK LIKE A CAT!"