Plyometric exercises and Dynamic stretching?!
Question: Plyometric exercises and Dynamic stretching!?
Ok, I'm in a bit of a bind here!. I would much rather build speed and power rather than strength and muscle mass!. Don't get me wrong muscle mass is great, but what good is it if it slows you down!? I want to speed up my muscles, so they are faster!. I heard that Plyometric exercises and Dynamic stretching can help with that!. Does anyone have any ideas or a website that I can get some information from!? I need a good exercise program that deals with these too things, or even if you can find one of them for me, I'll take what I can get!. Thanks!.Www@Answer-Health@Com
Answers:
Just google plyometrics and you will find plenty!. You can train to build speed with any exercise though, I do with many of my clients!.
For example, a bench press can be used for explosive power!. Use light weight, control on the way down and shoot fast to the top!. Most exercises can be adapted!. Here's a couple links:
http://www!.sport-fitness-advisor!.com/ply!.!.!.
http://www!.man-health-fitness-solutions!.!.!.!.Www@Answer-Health@Com
For example, a bench press can be used for explosive power!. Use light weight, control on the way down and shoot fast to the top!. Most exercises can be adapted!. Here's a couple links:
http://www!.sport-fitness-advisor!.com/ply!.!.!.
http://www!.man-health-fitness-solutions!.!.!.!.Www@Answer-Health@Com
I can do nothing more than reccomend rosstraining!.com, his books are excellent for explosive strenbgth and forging the phyasical requirements of a fighter!. You do however, need some strength endurance and max strength as a base to strengthen tendons and prepare yourself for plyometrics, some reccomend 50 pushups before explosive upper body plyos and 10-12 pullups, I reccomend 20 pull-ups and 100 pushups!. Upper body plyos would be clap and explosive pushups to cinder blocks or something and explosive pulling is clap pull-ups or muscle ups, also rope climbing very fast!. 500 Bodyweight squats is a good mark, but unnneccesary, you should have been doing something for a while like jumping rope or running!. I don't know about dynamic stretching but you should warm up, no need to stretch as long as you regularly use full range of motion exercises, like bridging, dive bombers, and other things!. To be fatser you have to think fast, start with your mind , the mind controlds the muscles, always treact fats, don't try to act cool, just react quickly to everything, people can say whatever, also play with a bouncy ball, an do things like that!.There are lots of drills to get fast!. explosive strength is built with stuff like one arm dunmbell olympic lifts, unless yuou want to get a coach to do them right than dumbells are easier to learn, Two arm dumbell split snatches are reccomended by Ross Enamait, but I haven't done them!. I like jumping to something high, also when you do endurance stuff do sprint intervals and really intense stuff, as slow jogging will decrease your speed!. Also shadow box in the mirror!. Dumbell shot putts are good, and bench press is not good for explosiveness, at leats its not the best choice, you can stack something sturdy , like cinder blocks or big books maybe and do pushups to them, make sure you are in the 3-8 range,this ensures you are opuhsing hard enough, because you are puhsing as hard as you can to get io those blocks, maybe 3-6 is a better range, stack them high enough to where you could get 6-7 and do sets of 5!. No deceleration when training for explosiveness, and unless you want to kill yourself than don't use benching for explosiveness!.Also pullups can be used if you pull through and try to pull as if pulling yourself to fly inot the sky, but do it under control and have soem exeprience or you will be injured, plyos are for advanced athletes!.Www@Answer-Health@Com