NASM CPT 7th Edition Chapter 18: Plyometric (Reactive) Training Concepts
NASM CPT 7th Edition Chapter 18: Plyometric (Reactive) Training Concepts 5

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Chapter Goals:

  • Discuss plyometric training and the three phases for fitness clients.
  • Be able to make a summary for the benefits of plyometric training for different types of clients with varying goals.
  • Find the right progressions for the exercises of plyometric training.
  • Employ the proper methods for effective execution, instruction, and cueing of plyometric exercises.

Principles of Plyometric Training

Plyometric training is also called jump and reactive training, and this is a form of exercise using explosive moves like bounding, jumping, and other forceful upper body movements for the development of muscular power.

Using plyometric training develops great control and ground reaction force, which we can use to project the body with more velocity and speed of movement.

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It is very important for trainers to get that the clients need to have good core strength, stability of the joints, and range of motion and have the ability to balance efficiently before starting explosive plyometric exercises.

This may not be a good form of training for all clients, as it is rather advanced, but t can be progressed to and trained up to rather easily. It is meant for power. 

What is Plyometric Training?

The ability for generating force fast is known as the rate of force production. Being successful in activities of daily living and sports will sometimes depend on speed for the muscular force.

Plyometric training has to do with exercises that are quick, powerful, and have a concentric muscle contraction that has an eccentric contraction.

The stretch shortening cycle is at work in this style of training. This is when there is an eccentric contraction which stores energy and then releases during the concentric contraction to then make it more powerful and explosive.

The three phases of plyometric exercise are the eccentric phase, the amortization phase, and concentric phase.

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The eccentric phase is when there is preloading or stretching of the agonist muscles. The energy from this is going to be stored, and muscle spindles are then stimulated, which sends the signal to the nervous system.

The amortization phase is referred to as the transition period or phase, which is the time between eccentric and concentric. This is the electromechanical delay that can exist in this process.

The concentric phase is the response to the other two phases before, and this has the force being produced to contract and shorten the muscle. When this is done, the concentric phase will be more powerful. 

Importance of Plyometric Training

Plyometric training increase force production rates and the recruitment of muscle fibers. They should only be started when the client has a solid fitness base, proper stability of the core, and ability to balance. 

The speed of muscle exertion is limited by neuromuscular efficiency and improves the range of speed set in the central nervous system.

This style of training may often be considered too dangerous, and the risk of injury can be quite high.

Guidelines for Plyometric Training

Plyometric exercises are an important part of someone’s personal training program for the enhancement of movement quality, landing mechanics, and power development. 

It may be beneficial to have a thorough analysis of a client’s training history, age, and injury history. 

Designing a Plyometric Training

Clients need to show basic levels of total body strength, core strength, and balance prior to progressing to plyometric training. 

Intensity needs to be watched as it controls how much someone can do. Plyometric intensity is the distance covered and the amount of effort and stress applied by the muscles, connective tissue, and joints during drills.

Volume is expressed as foot contacts, throws, or catches. 

Training frequency and recovery are two other variables to pay attention to. It is determined by the fitness level of the client, their current program for training, the history of training and injury, and the goals of training.

These exercises can be progressed easily.

NASM CPT 7th Edition Chapter 18: Plyometric (Reactive) Training Concepts 6
NASM CPT 7th Edition Chapter 18: Plyometric (Reactive) Training Concepts 7
NASM CPT 7th Edition Chapter 18: Plyometric (Reactive) Training Concepts 8

Tyler Read

Tyler Read, BSc, CPT. Tyler holds a B.S. in Kinesiology from Sonoma State University and is a certified personal trainer (CPT) with NASM (National Academy of sports medicine), and has over 15 years of experience working as a personal trainer. He is a published author of running start, and a frequent contributing author on Healthline and Eat this, not that.

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