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Double the benefits in less time with this routine

Posted Apr 08 2012 5:57pm

If you’re lifting weights one day and doing some plyometric exercises on a different day, you may get the same results in less time by pairing these two different types of training into one workout. For those new to plyometrics, they are explosive moves that rely on the stretch-shortening cycle such as jump squats and split jumps.

Combining traditional strength training and plyo work is called complex training.

This has been used for developing sport-specific athletic strength since studies show that when similar plyo moves are done after a heavy resistance exercise, there is an increase in strength and power due to the greater neuromuscular demands.

More work done in less time

Adding jump exercises to regular strength training increases strength and power and yields greater caloric expenditure when compared to when the two types other exercise forms are done separately.

Complex training offers similar benefits to High Intermittent Interval Training (HIIT), which has been linked to enhancing fat metabolism and aerobic capacity and preventing diabetes and heart disease.

Plyometrics are a great tool to maximize caloric burnout and even bone mass. But they are tough. So be sure to take the proper amount rest between exercises so you can complete all the reps at full explosion. 

Lower body CT exercise routine

  1. Perform this routine twice a week on alternate days.
  2. Perform this routine in super sets: the resistance exercise first, followed immediately by the power move. You’ll do three super-sets.
  3. Do 3 sets of each super-set, 10-12 reps for the resistance move and 8-10 reps for the plyo move.
  4. If you’re advanced, the plyo move can be with weights. Otherwise use your own body weight.
  5. When landing, do it softly and bounce back quickly. Land on the balls of your feet with the knees slightly bent. Rapidly jump back up. The more time you spend on the floor when landing, the less neuromuscular benefit.
  6. Do a light warm-up before beginning the routine and stretch at the end.

Super-set 1:

DB prisoner’s squat: With the DB at your side, bend the hips like you are sitting on a chair until the DB touches the floor. Keep the back straight, chest up and core tight. This will emphasize the gluteus and femoral muscles more than a traditional squat.

Box Jump:

The height of the box will depend on your fitness experience. Jump onto the box, landing in a semi squat position. Either jump back down to rapidly jump onto the box again or simply take a step down and get into position to jump to the box again.


Super- set 2:

DB side lunges: With the legs wider than shoulder width apart, feet pointed out, flex one leg until the DB touch the floor while keeping the same form as the prisoner’s squat. Do all the reps for one leg and switch legs.

Skier jumps: In a standing position, jump laterally to land in one foot with the hips flexed and the opposite hand reaching towards the floor, immediately jump back to the other side. Perform these back to back for the number of reps given.

Super-set 3:

DB Single Romanian deadlift to split squat: This exercise really hits the legs, specifically, the gluteus, hamstrings, and lower back and hip flexors.  Put one leg on the bench while in a lunge position. Stretch the leg on the floor and perform a deadlift lowering the DB using your gluteus, not your back. Keep the DB close to your body.  Lift up the body and now perform a lunge. This is one rep. Do all with one leg before switching to the other side. This exercise requires a lot of core strength for balance.

Split jumps: In a lunge position, jump while switching legs to land with the opposite leg up front. Use your arms to get momentum and follow the overall guidelines above when landing. If this is too difficult, jump and land on the same leg.

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