6 odpowiedzi w tym temacie

[budo_middle finger]

Jakie suplementy można stosować przy treningu plyometrycznym?

[budo_rabi]

A jaki to jest trening??

[budo_middle finger]

Build Explosiveness
You want to develop the greatest amount of force in the shortest amount of time. You want to be EXPLOSIVE!
Before you begin your development of explosiveness, you should first have a good 2 - 3 months of strength training under your belt, especially for the lower body. Strength training for the lower body includes squats, both front & back, lunges (forward & side), romanian deadlifts, and leg presses. These movements will stress the ankle, knee and hip joints, which play a HUGE part in building explosiveness.

Plyometrics
Since the 1960's, the former Soviet Union has been practicing what we now call, Plyometrics. The Soviets had been successful in the use of Plyometrics in their training regimes. The results showed in jumping events. It wasn't until 1975, when Fred Wilt, former Olympic runner, used the term Plyometrics here in the United States.
Yuri Verhoshansky could very well be call the "Father of Plyometrics". He has been the leading researcher and coach most recognized with the spread of Plyometrics. He also has be credited with most of the forms of Plyometric training that are used today!
Here in the U.S., the acceptance of Plyometrics has been slow. Most coaches, until now, believed that it hindered, not helped performance. That reseasoning could be because they did not understand how to apply it to training. Over the years, Plyometrics has been used more and more by coaches due to its significant increase in speed & explosiveness.
Now, if you've been following with me this far, you know that speed & explosiveness are essential in Muay Thai. Plyometric training incorporated into a workout schedule, is a MUST!

Plyometric Training Methods
Before undertaking serious plyometric training, it is important that you first develop a strength base. Since the force developed in some types of explosive training can reach 20 times your body weight, it is easy to see why you must be strong enough to withstand such forces. This means that you must develop concentric, eccentric, and isometric strength since all three of these muscle exercise regimes are used in plyometrics (explosive training). When you start training you should first go on an all - round total body conditioning program. You should do exercises to develop all the muscles of the body and all the joints in all of their actions. This type of training should last between 1 - 3 months, depending upon your initial level of fitness. Once this general base is well developed, you should then begin to do strength exercises which more closely duplicate the actual movements involved in your sport(s), including plyometrics. The more specific the exercises, the greater will be the effectiveness of your workouts.
The development of explosive strength is more complex, and four methods are used. They are:
• exercises with weights
• jump exercises (which up to this time have comprised the more popular concept of plyometric training)
• the hit (shock) method
• specialized equipment

Exercises With Weights
Using approximately ONLY 60–80 % of your absolute strength Plyometric training is the key to developing that explosiveness and speed.
Exercises with weights are used to develop maximum absolute strength. Weight exercises are also used in combination with jump exercises or in series with them. One simple routine to develop explosive power is to assume a specific position and hold it for 3 - 5 seconds to develop isometric tension. Once the muscle is prepared, you explode in the opposite direction with maximum speed. For example, go into a squat and hold the bottom position, leap up as high and as quickly as possible. This helps to develop explosive legs.
To develop explosive arms with this method, you can do an exercise such as lying on your back on a narrow bench holding a weighted medicine ball in your hands with the ball almost touching your chest. Hold for 4 - 5 seconds and then throw the ball upwards with maximum force. A barbell or dumbbells may be used instead of the medicine ball, with the obvious exception that you won't throw the weights.

Jump Exercises
Jump exercises are the simplest form of plyometrics. The jumps are usually done in series of approximately 10 jumps. They can be done on both legs or on single legs or alternating between legs. However, when first beginning you should ALWAYS do double leg jumps up until your legs (or arms) become accustomed to the jumping. Remember that the amount of eccentric force generated in a single leg jump is about twice that of a double leg jump and if your muscles are not prepared for this force, it may be injurious.
Next in progression are series of jumps having different directions, jumping over various objects and jumping onto and off various objects. For example, you can jump sideways, then forward, and then backward. Or you can jump in a zigzag fashion. It is also possible to jump with body turns so that you end up facing in different directions after you execute the jump. All body turns made while you are airborne. Jumping over objects becomes more effective than simple jumping because it forces you to jump a little higher, which, in turn, creates more force upon the landing. In turn, allowing for greater development, which, in time, allows you to jump even higher. Also, by jumping onto and off various objects it puts more variety into the program as well as exposing your nervous system to experience different amounts of force from the different jumps. This also provides for greater development.

The Hit (shock) Method
Next in the progression are altitude jumps, a term coined by Fred Wilt, which are an example of the hit or shock method. In essence, you step off from various heights and upon landing you undergo minimal flexion of the legs (or arms) which forces the muscle to stretch sharply and undergo maximum tension. This happens automatically and your mind is not involved in developing maximum tension. This is why this method is so effective. It produces a greater force than you would produce on your own.
In general, for highly trained athletes with great absolute strength, the altitude jumps are done from a height of approximately 5 - 6 feet and more. When first beginning you should begin with low heights of approximately 2 - 3 feet and gradually work up to 6 feet or more. Studies have shown that jumping off from heights of 9 feet or more are counterproductive and the athletes are hesitant to jump from such heights. The main reason for using altitude jumps is to develop supermaximum strength, i.e., maximal eccentric strength. To do this, it is necessary to use exercises in which the muscles are forced, under the influence of significant external forces, to execute work in the eccentric range. The load must be such that it forces the muscles to contract at the upper limit of their supermaximal strength for a very brief period of time.
In the altitude jump, upon landing from a height of 6 - 7 feet, the extensors of the ankle, knee and hip joints and the spine are forced to execute eccentric work under the influence of inertial forces. In these brief conditions the athlete develops the ability to display brief muscle tension during which the force reaches values that are fantastic at first glance. It fluctuates from 1500 - 3500 kg, i.e., they exceed your weight by 20 or more times.
A person is not able to achieve such strength in other exercises, only in altitude jumps, which are excellent stimulators of muscle strength. The altitude jumps used for strength training must be done on soft gym mats or a well dug hole with sand. Altitude jumps in which the muscles under the influence of large external forces execute only eccentric work. In eccentric work, there is maximum tension in the shortest time. This facilitates the growth of strength in eccentric and in concentric movements.

Depth Jumps
Depth jumps is the most popular and most effective method for the development of explosiveness. It is also the most effective method for developing the reactive ability of your neuromuscular system. When the muscle is stretched, it develops elastic strength. This not a metabolic process, it is purely physical. To execute depth jumps, you step off a box or bench set at a certain height so that you drop straight down. As soon as you hit the floor, you immediately jump straight upward or upward and forward, with as little bending of the legs as possible. All of the landing forces should be vertical so that they can create maximum loading on the muscles. Landing should take place on resilient mats such as gymnastic or wrestling mats. Also, in the landing you should land first on the balls of your feet and then on the whole foot, followed by the ankle, knee and hip joint flexion. Note that the amount of flexion should be minimal. The key to success in the depth jump is a maximum fast twitch from the eccentric contraction to the concentric. The faster the switch takes place, the greater the force produced and the greater will be the height of the take - off. To execute the depth jump explosively, you should start thinking about the take - off prior to the landing. In other words, prepare your body for the landing and take - off and do not just allow it to happen. To do this most effectively you must get yourself psyched for a maximally fast and forceful jump. Do not begin the jump up until after you land. You must allow the muscles time to sharply stretch and tense. The most effective height for the depth jump is between 30 - 40 inches. When first starting you should use a lower height until you get used to the mechanics of the depth jump. When your muscles are prepared, then go to a height between 30 - 40 inches. As a general rule-of-thumb, your depth jump height should be no more than a foot above your vertical jumping ability. At a height of 30 - 40 inches, the amount of speed and strength is well balanced and you get the maximum effect of both of these physical qualities. If you increase the height from which you step off, then you would rely more on the strength component and if you lower the height, you will rely more on the speed component. By adjusting the height of the depth jump you can variably improve more strength or speed. Depth jumping from too high a height typically happens with beginning and intermediate athletes who usually function on the principle "more is better". Because of this, they increase the height to amounts that are beyond their capabilities to execute the jump effectively. When you jump from too high a height, there is too much flexion in the legs, which absorb most of the force of the landing, and thus there is very little force to propel you upward. You end up with a weaker and lower jump. Jumping from too high a height also involves different take off mechanisms. It is also important to realize that it is most advantageous to execute depth jumps after adequate strength preparation. Because of the great forces involved, it is necessary to begin doing such exercises very gradually. Practice has shown that in most cases you should be able to squat 2.5 times your body weight before undertaking maximum depth jumps. You should also know that the after effect of the depth jump is maintained for about 6 - 8 days. Because of this, such jumps should be discontinued 10 - 14 days before competition. How often you jump is also important. For athletes who are well prepared physically, doing depth jumps three times a week is usually sufficient for most sports. Also, the number of depth jumps in one session should not be greater than 40 times. For less physically prepared athletes, 20 - 30 repetitions of the jump one time per week is enough. Although there is some variability, depth jumps are executed in series (10 times from a lower height and 10 times from a slightly higher height). Two sets are done. In between each set you should do light running exercises and exercises for relaxation (stretching).

Leg Explosiveness
To build leg explosiveness you should train appropriately for the specifics of Muay Thai and the level you participate at. You do more stationary power jumping, using a double leg take-off. In this exercise you jump up as high as possible, reaching upward with your arms. If you are involved in a sport such as long jumping, then you can do bounding, which, in essence, is multiple hopping (like a kangaroo) for maximum distance. Use a double leg and single leg take-off. Repeat 5-7 times. Some of the more effective exercises are as follows:
• Double leg hops in place (150 - 160 jumps/min)
• Double leg jumps over 6 - 8 medicine balls placed at suitable distances for jumping over. If you want more height, keep the balls closer; if you want more forward movement, place the balls further apart.
• Jumps for height with an approach run, including kicking a hanging object
• Single leg jumps (hops) with forward movement
• Single leg hops over 6 - 8 medicine balls (low obstacles)
• Skips
• Leaps (from one leg to the other up to 10)
• Ankle jumps. The key is to keep your legs straight and use ONLY ankles.

Change in Direction Jumps
After developing confidence in your ability to do these jump exercises, you can then begin doing some jumps with changing directions. Some of the exercises that you can do are as follows:
• Double leg hops forward. Prior to landing, turn 180 degrees so that when you land you face the position you took off from. Leap up again and make another 180 degree turn to again face forward. You can change body position with each jump or after several.
• Side jumps. Jump to the left and then to the right, staying in the same basic position.
• Side jumps over a medicine ball of other object.
• Side jumps over a bench.
• Zigzag jumps. Jump forward and to the left, then forward and to the right. Go for approximately 10 jumps. Repeat for 2 - 3 series.
• Box jumps. Jump forward, to the right, to the rear and then to the left and repeat in the opposite direction. (Jump to each corner of a square traced on the ground.)

Altitude Jumps (Plyometric Shock Method)
Begin altitude jumps from about 5' - 7' and gradually work up to 6' - 9'. One way you can gauge at which height you should be jumping is to look at the amount of flexion in the knee joint. If it gets less than 90 degrees, your jump height is too high. It is most effective if your knees bend very little to absorb the force of landing. You must not jump from such a height that it becomes necessary to descend into a full-squat position upon landing. You can begin doing depth jumps at this stage in your training. However, altitude jumps are NOT a prerequisite to depth jumps. You may wish to begin depth jumps right away without first doing altitude jumps. Here are some important guidelines for depth jumping:
• Begin by stepping off a low box or chair and immediately after landing, jump upward for maximum height. Repeat 8 - 10 times for 2 - 3 sets. In time, gradually increase the height to between 30 - 40".
• Step off a box, drop down, jump up and over 6 medicine balls laid out in a row.
• Same thing but only jump over 3 medicine balls, and then jump over a low hurdle.
• Same as above but after jumping over 3 medicine balls you jump for maximum height.
• Straddle jumps. Stand between two benches placed long ways to you. Leap up and place one foot on each bench. Jump off, land between the benches and repeat.
• When your muscles are strong enough, execute a depth jump with one leg. Step down and immediately upon landing jump up and over 3 medicine balls laid out in a row. Use the same leg or alternate.
• Depth jumps with a jump up to another box. Jump off to the floor, then up to other boxes of the same height. When familiar with these jumps, try alternating the height of the boxes.
• Do several side jumps over a bench, followed by several forward jumps over benches.
• Same as above. Add jumps onto higher objects for a total of 10 - 15 jumps.
• Jump over a box but prior to landing turn your body 90 degrees so you land in a side facing position to the other box. Execute 2-3 side jumps and then execute another 90 degree turn to land facing forward or backward.
• Single leg hop onto a box and single leg hop off onto the floor, followed by another jump on and off.
• Stair jumps. Do forward and/or side jumps, taking 2-3 stairs at a time and move upwards as fast as possible.

Jumping with Weights (Plyometric Exercises With Weights Method)
Jump exercises with weights can also be done at this time (and some even earlier). For example, hold dumbbells in the hands and do squat jumps for 8 - 10 reps, 2 - 3 sets. You can also do split squats with our without dumbbells in the hands or barbell ob the shoulders. The key in these two exercises is to jump as quickly and as high as possible. If holding weights in the hands or on the shoulders is not comfortable you can hang weights on the waist or wear a weighted belt. You can do short, fast jumps with the take-off on one or both legs and variants of the triple and quintuple jumps from place. In the "short" jumps the exercises are executed with maximum take-off power.

Explosive Arms
In general, the same progression is used for explosive arms as it is for explosive legs. First, you must begin with an all-round strength training for the shoulders and arms. Thus, for the upper body you should do exercises such as bench press, overhead presses, incline and decline presses, lateral arm raises, medial shoulder joint rotation, bicep curls, triceps extensions, supinations-pronations, ulna and radial flexion, and finger flexion.
After getting a strong muscular base from these exercises, you can do combination exercises such as an isometric hold followed by an initial explosion in the beginning position. For example, when doing the bench press, hold the barbell close to your chest for a count of 5 and then maximally explode to raise the barbell. However, make sure the weight is heavy enough so that when you explode the bar will be slowing down and stop as your arms come to full extension. To ensure that your arm is not moving explosively or very fast near the end of the range of motion, you should think of short, quick explosions.
In addition, to develop more speed you can execute the exercises at a faster rate of execution but always with the barbell coming to a stop or being quickly reversed near the end of the range of motion. After this, you will be ready for "jumping" with the arms.

"Jumping" With the Arms
This can be done in several ways as follows:
• Wheelbarrow walk. Have an assistant hold your legs up off the floor and you hop on your hands with small take-offs with double arms.
• Push-up jumps. Assume the push-up position and leap up off the floor and then back to the push-up position.
• Assume the push-up position. Push off the floor and leap up to a block approximately 4" high. As you improve in your ability to jump upward, jump up as high as you can, up to 1' - 2'.
• Arm jumps over objects. As you jump up and over the objects from a push-up position, your feet will slide so that your body is still in good position.
• Jumps sideways over a low object. These are very short range sideward jumps from a push-up position.
• Push-up jumps with a hand clap. From the push-up position jump up as high as possible and clap the hands. As you improve try to increase the number of claps that you can execute prior to landing.
• Stair jumps. Assume the push-up position in front of a stairway. Jump up to the first step, get yourself set again, and jump up to the next step and so on. Go up about 4 - 5 steps. As you improve have a partner hold your feet as you jump up the flight of stairs.
• Assume a push-up position on the floor wearing socks on your feet so they'll slide across the floor. Do a series of 5 - 10 jumps in a forward line.
• Same as above. Instead of traveling in a forward line, go in a slightly zigzag line forward.

Depth Jumps (Plyometric Shock Method)
Assume a push-off position on the first step of a double modified staircase. Leap up, land in between the staircases and then immediately jump up onto the first or, if possible, second step. From the second step leap up, land on the floor, and explode up to the second or, if possible, third step.
The depth jumps can also be done with a partner holding your feet. Assume a push-up position with a partner holding your feet and your hands on a box with the shoulders directly above. Jump down from the box, land, and immediately explode upward. Your partner keeps your legs up high enough so your body does not hit the box. The boxes should not be so high that your body makes contact as you drop down.

Medicine Ball Exercises (Plyometric Exercises With Weights Method)
The catching and throwing of medicine balls can also be used to develop arms and upper body explosiveness. Some of the exercises that can be done are as follows:
Chest Throw
1. Stand opposite a partner with feet shoulder width apart and knees slightly bent.
2. Using both hands hold a medicine ball to your chest and throw it to your partner with a pushing action.
3. The pass should be explosive as though you are pushing someone away from you. Avoid snapping you elbows however.
4. Have your partner throw the ball back and repeat. You could also perform this drill against a wall.
Overhead Throw
1. Stand opposite a partner with feet shoulder width apart and knees slightly bent.
2. Hold a medicine ball above you head, arms fully extended.
3. With your arms still extended stretch your arms backward to move the ball behind your head. Try not to arch your lower back too much.
4. Throw the ball to your partner releasing it just behind or above your head.
5. Have your partner throw the ball back and repeat. You could also perform this drill against a wall.
Pullover throw
1. Lying on your back with knees bent, have your partner stand about 10 feet away.
2. Hold a medicine ball directly over your chest with your arms extended. 3. With your arms still extended, lower the ball behind your head as far as you can... if you can touch the floor with the ball great!
4. From this position throw ball forward toward your feet releasing it when your arms are over your chest and abdomen.
5. Have your partner pass the ball back to you and repeat.
Shot Put
1. Stand opposite a partner with feet shoulder width apart and knees slightly bent.
2. Hold a medicine ball in your left hand. Place the back of your hand against the front of your left shoulder. The medicine ball should be facing your partner.
3. Shot put the ball as forcefully as possible to your partner. Avoid snapping the elbows however.
4. Have your partner throw the ball back and repeat with your right arm. You could also perform this drill against a wall.
Side Throw
1. Stand side on, with your partner about 20 feet to your left. Keeping feet shoulder width apart and knees bent place your right foot slightly in front of your left.
2. Hold a medicine ball with both hands directly in front of you. Keep your arms extended and parallel to the floor.
3. Swing ball as far to the right as is comfortable allowing your hips to turn with your arms. From this position...
4. Immediately swing the ball to your left throwing the ball to your partner.
5. Repeat for the desired number of repetitions and then repeat for the other side to complete one set.
You can also use medicine balls to duplicate the isometric contraction and then an explosion. For example, hold a heavy medicine ball over and behind your head. Hold for 5 seconds and then throw upward and forward as forcefully as possible. The same can be done holding the ball in a sidearm, underhand, or 3/4 arm position.

[budo_mkimura]

You want to be EXPLOSIVE!

No nie wiem, C4?

[budo_middle finger]

Myślałem też o TNT, ewentualnie nitrogliceryna.

[budo_tora]

Myślałem też o TNT, ewentualnie nitrogliceryna.

No to poco pytasz? :wink:

[budo_middle finger]

Bo nie mogę się zdecydować