Plyometrics for Power: Jumping Higher and Moving Faster

Soldiers, this week, we'll be diving deep into the world of plyometrics – a training method designed to explode your power and propel you to new heights (literally!).

While we've previously discussed explosive movements, plyometrics take things a step further. They're specifically designed to train your muscles to generate maximum force in the shortest amount of time. Think of it as building a turbocharger for your body.

Benefits of Plyometrics:

• Explosive Power: Plyometrics make you a more powerful athlete by enhancing your ability to generate force quickly. This translates to better performance in activities like sprinting, jumping, and changing direction with lightning speed.

• Improved Jumping: These exercises target the muscles responsible for jumping, allowing you to propel yourself off the ground with greater force, helping you jump higher and farther.

• Increased Speed: Explosive power from plyometrics translates to faster running, sprinting, and overall agility. This can benefit your performance not just in the gym, but also on the battlefield.

• Enhanced Performance: Plyometrics benefit athletes of all levels by improving performance in sports that require quick bursts of power, like basketball, volleyball, and even some martial arts.

What are Plyometrics?

Plyometrics are dynamic exercises that involve rapid muscle lengthening followed by a forceful contraction. This "stretch-shortening cycle" trains your muscles to store and release energy elastically, maximizing your power output.

Here are some examples of plyometric exercises you might see in a workout plan:

• Box Jumps: Explosively jump up onto a box, landing softly and immediately jumping back down.

• Depth Jumps: Jump down from a platform and then immediately jump as high as you can upon landing.

• Lateral Jumps: Jump from side to side over a cone or hurdle, focusing on generating power with each jump.

Remember, proper form is crucial with plyometrics! Imperfect form can lead to injuries. These exercises should be incorporated gradually once you've established a strong foundation in basic movements.

Stay tuned! Next week, we'll provide a plyometric workout plan designed to unleash your inner powerhouse and take your training to the next level!

Don't Forget Your Upper Body! Plyos for Power Up Top

Plyometrics aren't just for your lower body! You can also incorporate plyometric exercises to develop explosive power in your upper body. Here are some examples:

• Medicine Ball Slams: Explosively slam a medicine ball overhead into the ground, engaging your core and shoulders throughout the movement.

• Push-Up Claps: Perform a push-up, but with enough power to clap your hands together mid-push-up before returning to the starting position.

• Plyo Push-Ups: Lower yourself into a push-up position and then explosively push yourself off the ground, briefly clapping your hands or tapping your chest before landing softly.

The Science of Speed: Why Plyos are Your Powerhouse Shortcut

Plyometrics are often considered one of the fastest ways to develop explosive power because of the science behind the "stretch-shortening cycle."

Here's the breakdown:

• Muscle Stretch: During the first part of the plyometric movement, your muscles are placed under a quick stretch. This stretch activates a reflex in your muscles called the myotatic reflex.

• Myotatic Reflex: This reflex causes your muscles to contract forcefully in an attempt to resist the lengthening.

• Elastic Energy: The rapid stretch and contraction create a temporary storage of elastic energy within your muscles, similar to pulling back on a slingshot.

• Power Release: In the second part of the plyometric movement, your muscles use this stored elastic energy along with their own contractile force to generate a powerful movement.

This powerful combination of reflex, stored energy, and muscular contraction allows you to exert more force in a shorter amount of time. By training your muscles to utilize this stretch-shortening cycle effectively, plyometrics can significantly improve your explosive power gains compared to traditional strength training exercises.

WOW- Workout Of the Week

This week is all about going ballistic! We're diving headfirst into the world of plyometrics, a dynamic training method designed to turn your body into a power-generating machine. Plyometrics will challenge you to move with explosive speed and force, taking your athleticism and fitness to the next level. Get ready to jump higher, move faster, and unleash your inner powerhouse with this week's plyo-focused workout plan!

Green Bean 🥬

Day 1: Lower Body Fury 🦵 

• Box Jumps: 3 sets of 8 reps Find a box (height appropriate for you) or imagine one. Squat down as if to sit on the box, then explode upwards with maximum force to jump on top of the box. Land softly and immediately jump back down for the next repetition. Focus on keeping your core engaged and back straight. (Progression: Increase box height as you get stronger)

• Depth Jumps: 3 sets of 5 reps Step onto a sturdy platform (bench, bleachers, etc.) at an appropriate height for you. Jump down explosively, landing softly with knees slightly bent. Immediately jump up as high as you can upon landing. Focus on absorbing the impact with your knees and core.

• Bulgarian Split Squat Jumps: 3 sets of 3 reps per leg Find a bench or chair. Stand with one foot on the bench behind you and the other foot in front. Lower yourself halfway down until your front knee is bent at a 90-degree angle. Instead of holding, explode upwards and jump as high as you can. Land softly on the front leg and immediately lower yourself back down for the next repetition. Focus on keeping your torso upright and core engaged.

• Single-Leg Calf Raises: 3 sets of 12 reps per leg Stand on one leg with the other leg lifted slightly behind you for balance. Raise your heel up as high as you can on the standing leg. Hold this peak position for a second before slowly lowering back down. Squeeze your calf muscle at the top of the movement. (Progression: Perform with dumbbells in each hand once comfortable)

Day 2: Upper Body Blitz 💪 

• Plyo Push-Ups: 3 sets of max reps Perform a push-up as usual. When you reach the halfway point, explosively push yourself down an inch or two further before returning to the starting position. Maintain a straight body line and engage your core throughout. (Modification: perform regular push-ups with a handstand push-up at the top if advanced)

• Medicine Ball Chest Throws: 3 sets of 10 reps Find a medicine ball of appropriate weight. Stand with your feet shoulder-width apart and hold the medicine ball at chest level. Explosively push the medicine ball upwards as high as you can, then catch it at chest level upon its return. Focus on engaging your core and shoulders throughout the movement.

• Close-Grip Bench Press with Push Press: (bodyweight) 3 sets of max reps Lie flat on your back with your knees bent and feet flat on the floor. Place your hands close together on the edge of a bench or sturdy surface. Lower your chest halfway down towards the bench, then press back up explosively. Once locked out at the top, push the weight slightly further overhead before returning to the starting position with control. Focus on engaging your triceps and maintaining a tight core.

Day 3: Active Recovery & Mobility 🟩 + 💧 

• Easy Jog or Brisk Walk (20 minutes): Focus on maintaining good posture and core engagement for stability.

• Foam Rolling (5-10 minutes): Roll out any tight muscles, focusing on your legs, glutes, and back.

• Static Stretches (10 minutes): Hold each stretch for 20-30 seconds, focusing on major muscle groups used throughout the week.

Day 4: Power & Agility 🏋️ 

• Squat Jumps: 3 sets of 8 reps Perform a regular squat, then explode upwards and jump as high as you can. Land softly and immediately lower yourself back down into a squat for the next repetition. Focus on keeping your core engaged and back straight.

• Lateral Box Shuffles: 4 sets total, 15 seconds each Side shuffle laterally for 15 seconds, focusing on quick footwork and staying low to the ground. At the end of the 15 seconds, explode upwards and jump over a box (appropriate height) that is placed in front of you. Land softly and immediately shuffle in the opposite direction, repeating the jump at the end.

• Tuck Jumps: 3 sets of 15 reps Squat down slightly, then explode upwards and jump as high as you can, tucking your knees towards your chest in mid-air. Land softly and immediately jump again for the next repetition. Focus on generating power from your legs and core.

Day 5: Cardio & Recovery 💦 

• Interval Sprints: 4 sets of 200m sprints with 1-minute recovery jogs Find a flat track or open space. Push yourself hard for each 200m sprint, focusing on good form and explosive acceleration. During

Range Ready 🥾

Day 1: Lower Body Fury 🦵 

• Hang Cleans (60-75% BW): 4 sets of 5 reps. Start with the barbell on the ground just below knee caps. Explosively pull the bar up to your shoulders, catching it in a full squat position. Focus on driving with your legs and generating power throughout the movement. (Progression: Once comfortable, move to Rack Pulls as listed in the original workout)

• Box Jumps: 3 sets of 8 reps. Find a box (height appropriate for you) or imagine one. Squat down as if to sit on the box, then explode upwards with maximum force to jump on top of the box. Land softly and immediately jump back down for the next repetition. Focus on keeping your core engaged and back straight. (Progression: Increase box height as you get stronger)

• Single-Leg Romanian Deadlifts (bodyweight): 3 sets of 10 reps per leg. Stand on one leg with the other leg extended straight back for balance. Hinge at your hips, keeping your back flat, and lower your torso towards the ground until you feel a stretch in your hamstrings. Squeeze your glutes to return to the starting position. Maintain a slight core engagement throughout.

• Calf Raises on Bosu Ball (bodyweight): 3 sets of 15 reps. Stand on a Bosu ball (flat side down) with your feet shoulder-width apart. Raise your heels up as high as you can on the Bosu ball, focusing on maintaining balance. Hold for a second at the top before slowly lowering back down. Squeeze your calf muscle at the top of the movement. (Progression: Add weight with a dumbbell in each hand once comfortable)

Day 2: Upper Body Blitz 💪

• Push Press (weighted vest): 3 sets of max reps. Perform a shoulder press as usual, but with a slight dip at the bottom to explode the weight upwards with more power. Focus on keeping your core tight and driving through your legs.

• Med Ball Chest Throws: 3 sets of 10 reps. Find a medicine ball of appropriate weight. Stand with your feet shoulder-width apart and hold the medicine ball at chest level. Explosively push the medicine ball upwards as high as you can, then catch it at chest level upon its return. Focus on engaging your core and shoulders throughout the movement.

• Incline Dumbbell Rows (25-40% of BW per dumbbell): 3 sets of 10 reps. Sit back on an incline bench with dumbbells in each hand. Row the dumbbells up towards your sides, squeezing your shoulder blades at the top. Lower the dumbbells back down with control.

Day 3: Core & Mobility  🟨+ 💧 

• 30-Minute Hill Run: Find a challenging hill and run for 30 minutes, focusing on maintaining good form and pushing yourself uphill.

• Side Plank Holds: 2 sets of holding a side plank for 30 seconds per side. Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, forming a straight line from your head to your heels. Hold for 30 seconds, then switch sides and repeat.

• Foam Rolling & Static Stretches: Focus on major muscle groups used throughout the week.

Day 4: Power & Agility ️ 🏋️ 

• Depth Jumps: 3 sets of 5 reps. Step onto a sturdy platform (bench, bleachers, etc.) at an appropriate height for you. Jump down explosively, landing softly with knees slightly bent. Immediately jump up as high as you can upon landing. Focus on absorbing the impact with your knees and core.

• Lateral Box Jumps: 4 sets of 10 reps per leg. Stand sideways next to a box (appropriate height). Explosively jump to land on top of the box with one leg, then immediately jump again to switch legs and land on the other side of the box. Focus on generating power from your legs and core with each jump.

• Box Push-Ups with Medicine Ball Throw: 3 sets of max reps. Perform a push-up on a box (slightly higher than usual push-up height). Once locked out at the top, explosively push a medicine ball held at your chest outwards. Catch the medicine ball upon its return and lower back down into a push-up.

Day 5: Cardio & Recovery 💦 

• Interval Sprints: 5 sets of 200m sprints with 1-minute recovery jogs Find a flat track or open space. Push yourself hard for each 200m sprint, focusing on good form and explosive acceleration. During the recovery jogs, focus on bringing your heart rate down

Battle Hardened ⛑️

Day 1: Lower Body Inferno 🦵 

• Drop Squats: 3 sets of 8 reps. Perform a regular squat, then lower yourself a few inches further explosively before pushing back up to full extension. Focus on controlling the descent and generating power as you rise.

• Dumbbell Romanian Deadlifts (50-65% BW per dumbbell): 3 sets of 10 reps per leg. Hold dumbbells in each hand and hinge at your hips, keeping your back flat, and lower the dumbbells towards the ground until you feel a stretch in your hamstrings. Squeeze your glutes to return to the starting position. Maintain a slight core engagement throughout.

• Box Jumps (progressive height): 3 sets of 5 reps per height. Start with a box height that allows for a comfortable jump landing. Perform a box jump as usual, exploding upwards with power from a squat position. Once comfortable, increase the box height for a greater challenge as you progress.

• Glute-Ham Raises (bodyweight): 3 sets of max reps. Find a glute-ham raise machine or set up an incline bench and decline bench so that your knees are bent at a 90-degree angle at the top position. Lower yourself down with control, focusing on eccentric hamstring contraction. Once at the bottom, explosively push your hips forward to return to the starting position.

Day 2: Upper Body Blitz 💪

• Medicine Ball Push-Ups: 3 sets of max reps. Perform a push-up with a medicine ball placed between your hands. This variation will require more core stability and upper body strength.

• Weighted Pull-Ups (weighted vest or add weight): 3 sets of max reps. Add weight to your body with a weighted vest or by holding a weight plate between your feet. Perform pull-ups with good form, focusing on pulling yourself up with explosive power in your back and arms.

• Box Jumps with Medicine Ball Overhead Press: 3 sets of 8 reps. Perform a box jump as usual, but hold a medicine ball overhead as you jump. Once you land on the box, explosively press the medicine ball even higher overhead before returning to the ground. Focus on generating power throughout the entire movement.

• Anti-Rotational Presses with Cable or Band: 3 sets of 12 reps per side. Attach a cable or band to a lateral machine or secure it around a pole. Stand sideways to the cable/band and hold the handle at chest level. Press the handle away from your body, resisting the rotational force of the cable/band. This exercise strengthens your core and improves rotational stability.

Day 3: Core & Mobility 🟥 + 💧 

• Dead Bug: 3 sets of 10 reps per side. Lie on your back with your knees bent and feet flat on the floor. Extend one arm and the opposite leg straight out, keeping your lower back pressed into the ground. Slowly lower your extended arm and leg towards the ground without letting your back arch. Return to the starting position and repeat on the other side.

• Foam Rolling & Static Stretches: Focus on major muscle groups used throughout the week, prioritizing improved mobility for better performance and injury prevention.

Day 4: Power & Agility ️🏋️ 

• Lateral Shuffles with Med Ball Slams: 4 sets of 15 seconds shuffle with 1 slam per side. Shuffle laterally for 15 seconds, then slam a medicine ball overhead explosively on one side. Catch the medicine ball and immediately shuffle in the opposite direction, performing a slam on the other side. Focus on maintaining speed and power throughout the movement.

• Single-Leg Box Jumps: 3 sets of 8 reps per leg. Find a box with an appropriate height that challenges you but allows for safe landings. Explosively jump onto the box with one leg, landing softly. Step down and repeat with the other leg. Focus on generating power from your jumping leg and maintaining balance.

• Double Unders: 3 sets of max reps in 30 seconds. This jump rope exercise requires you to jump high enough to pass the rope under your feet twice during each jump. Focus on quick footwork and coordination.

Day 5: Cardio & Recovery (Speed Focus) 💦 

• Flying Sprints: 4 sets of 40-meter sprints with 2-minute recovery jogs. Find a flat track or open space. Start your sprints from a flying start, meaning you begin running at full speed after a few initial steps. Focus on maintaining maximum velocity throughout the 40 meters.

WHY (Weekly Healrth Yeilds) 

Soldiers, this week's combined training program isn't a one-trick pony – it's a strategic assault on building the well-rounded fitness you need to dominate. Here's how each element works together to forge explosive power, agility, mobility, and resilience:

Explosive Power:

• Across all workouts (Rack Pulls, Hang Cleans, Explosive Jumps): By incorporating exercises with a focus on explosive power throughout the week, we target your fast-twitch muscle fibers. These fibers are crucial for generating maximum power in short bursts, essential for battlefield actions like lifting heavy objects, leaping obstacles, and delivering powerful strikes. Whether you're starting from a dead stop (Rack Pulls) or using the momentum of a dip (Explosive Push-Ups), the focus is on driving through your legs and exploding with power to move the weight or propel yourself upwards.

Strength & Stability:

• Lower Body Fury (Box Squats, Single-Leg Deadlifts): These exercises build a strong foundation for explosive movements. Squats target your entire lower body, while single-leg variations challenge your balance and stability, forcing your core and leg muscles to work together to maintain good form. This translates to better control and power transfer during explosive actions.

• Upper Body Blitz (Weighted Push-Ups/Presses, Rows): Building upper body strength is just as important. Weighted variations or exercises like rows that target your back muscles create a strong base for powerful pushing and pulling movements you might encounter in combat.

Mobility & Agility:

• Variations throughout (Single-Leg Exercises, Lateral Movements): Don't underestimate the importance of a body that can move freely and react quickly. Exercises like single-leg Romanian Deadlifts or box jumps with different heights challenge your coordination and balance, mimicking the uneven terrain and unpredictable situations you might face. Lateral movements like shuffles and lunges with rotational elements train you to change direction explosively, a vital skill for dodging obstacles and maneuvering in tight spaces.

Core Engagement (All Workouts):

• Remember, your core is the bridge between your upper and lower body. A strong core is essential for maintaining stability and posture during all exercises, but especially important for transferring power efficiently throughout your body during explosive movements. Every exercise in this program, whether explicitly stated or not, should be performed with a core engaged to maximize power output and reduce the risk of injury.

The takeaway? This program isn't just about building big muscles. It's about crafting a body that's a finely tuned weapon, capable of explosive power, agile maneuvering, and the resilience to thrive in any battlefield situation. You'll build strength, stability, and core control while challenging your body to react and move quickly. This well-rounded approach will prepare you to dominate any physical challenge you might encounter.

Conquer Cardio in Less Time: HIIT Next Week!

Soldiers, smashed this week's training? Next week, we unlock the HIIT code: short, intense workouts for explosive ACFT cardio. Get ready to torch calories, boost endurance, and build mental toughness – all in minimal time. Stay tuned for the HIIT program that conquers the 2-mile run and beyond!