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Saturday, January 5, 2013

4 Plyometric Exercises for Cardio

If you have never used plyometrics within your cardio training routine, then I highly recommend you do. These explosive exercises will rapidly decrease fat, and help you build lean muscle at a high rate.

Originally, plyos were used by basketball players to improve vertical explosiveness by strengthening fast twitch muscle fibers. These players still use plyos to achieve this goal, but many have also realized the cardio training potential of these workouts.

Below, I’m going to explain several plyometric exercises you can start using to spice up your cardio routine, and challenge your body. Always dynamic stretch before using these exercise to avoid any unnecessary injury.

Remember, these are only introduction plyometric exercises. For more advanced cardio training techniques, I recommend you visit www.cardiotrainingfreak.com.



1. Side-to-Side Box Jumps
You will need some type of barrier for this exercise. Start on the side of the box in an athletic position. Squat down like you’re about to jump, and explode sideways. As soon as you hit the ground explode back. Continue this explosive motion back and forth until you finish the set.

2. Horizontal Jumps
This exercise is also referred to as “frog jumps” because of the frog-looking motion. Start in an athletic position, squat down and explode forward like a frog. As soon as you land, explode forward again. There is no rest between the jumps.

Horizontal jumps will increase strength in the quads, glutes, and hamstrings.

3. Weighted Explosions
The weighted explosion will not only strengthen your legs and core, but it will also function as a cardio training exercise. Grab two dumbbells or weight and hold them to your sides. You will then squat down to 90 degrees and explode up off the ground. Land softly, proceed back into a squat, and repeat. There is no rest between each explosion. This exercise is very challenging so make sure you choose a weight that you can handle.


4. Depth Jumps
The depth jump will directly target the fast twitch muscle fibers, and will put your athleticism to the challenge. Start on top of an exercise platform, step off, land, and explode. It’s very important that you explode straight up as soon as you hit the ground. Don’t try to gain power and then explode. Don’t be discouraged by the height you get on your jump because that’s how the exercise is suppose to be.

You can perform the opposite version of the exercises as the well, platform jumps. For platform jumps, you will start on the ground in an athletic position. Squat down into a jumping position and explode onto the platform and repeat.

Plyometrics are a great way to improve your cardio training routine, and push your body to its limit. Perform 1-2 plyo sessions a week to start seeing legitimate results.

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