If you missed the last article on Explosive Repeat Training click here
Have you ever wonder how some guys can keep up their explosive ability late into the game, while other guys can barely jump in the 4th quarter?
This endurance through your fast twitch muscle fiber can make all the difference to your athletic ability – and make for a fairly fun way to get your cardio in.
Today we’re tackling what’s known as the Aerobic Plyometric method of conditioning.
What are Aerobic Plyometrics?
This style of training will involve moderate intensity plyometric exercises (explosive, rapid movements) but built in a way that will build up the aerobic system of conditioning.
Performing this style of workout will build up your speed and explosiveness, but also improve the endurance of your explosive fast-twitch muscle fibers.
Now for these to done right, you need a baseline level of strength. If you’re JUST starting out, this might not be a good choice. But if you’re a weekend warrior or someone whos been going to the gym regularly give these a try
How To Do Aerobic Plyometrics?
To get the aerobic system working for what is a very explosive movement we want to make sure we are performing these movements with moderate intensity. There are subtle differences when choosing lower body or upper body movements. As upper body movements tend to burn out much quicker, having longer rest breaks is advised.
For the selected exercise, you’re going to perform the following
- 1-3 sets
- 5-10 minutes each
- 8-10 reps followed by your rest period.(Lower body – 10-15s, upper body – 20-30s)
- You’re going to repeat that until time expires.
- Take a 6–8 minute active recovery before repeating the next set.
It’s important to remember to start on the lower end of the workout scale, and allow yourself to build up. Let yourself notice the difference as you progress.
I personally like to add these at the end of a workout for conditioning, however these can make for a great priming movement as well.
Exercises To Choose From
To make this easy for you, I’ve set up two playlists on my YouTube channel that breaks down Upper Body Plyometrics and Lower Body Plyometrics.
Sample Workouts
Squat Jumps – 1 set, 5 minutes of 8 reps + 15s rest for as many rounds as possible
Ball Slams – 3 sets, 8 minutes of 10 reps + 20s rest for as many rounds as possible. 5 min walk between sets.
A simple progression chart could look like:
- Week 1: 1 set, 5 minutes of 8 reps + 15s rest
- Week 2: 1 set, 5 minutes of 8 reps + 10s rest
- Week 3: 1 set, 5 minutes of 10 reps + 15s rest
- Week 4: 1 set, 6 minutes of 8 reps + 15s rest
Homework
- Choose an upper or lower body plyometric movement
- Follow the template above for the next 4 weeks
- Tag RK Athletics (@RKAthletics1) on socials as you go through the workouts
Need A Plan?
If you want this kind of training built into your weekly workouts —
or you’re chasing specific athletic goals – hit reply and ask me about the Everyday Athlete Online Coaching Program.
Let’s build a plan that helps you move better, perform stronger, and recover faster.
If you liked this article – Subscribe To The Newsletter For More fitness tips, recipes, and much more!
Choose To Live Your Life To The Fullest,
Rich, Owner & Personal Trainer – RK Athletics
Recent Comments