Giber teaches his athletes how to become explosive with plyometric exercises. This video is Part 2 of a four part series on plyometric exercises to help an athlete become explosive.
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Explosive Plyometric Exercises Part 2/4 The Performance Life Show GiberBecerra, CSCS Fitness Trainer Episode #24 Hello and welcome to the Fitness Performance for Life Show. I’m your host Giber Becerra aka GB aka the Rock Star of Fitness Performance will help you in this field. SO for today it’s part 2 of our plyometric episode. Now the last episode is over about just the basics doing loin back how we actually smaller joint you will bother to workout for today again we’re going to start moving progressively. We’ll be doing some squat jumping. We’re going to be doing some linear some lateral stuff, some hopping. Remember, jumping is for two feet, hopping is with one. So this will be a reminder the plyometic exercise are just to help you develop a lot much explosiveness in your body developing elasticity so that you are able to pretty much generate a lot more force and a lot more efficiency. Alright so when we talk about plyometrics we talk about high quality, high intensity low volume okay so keep it a very low repetitions and lots of rests in 28 sets. We’re talking about at least a minute and a half in between your sets and notice it takes a lot in between but we’re talking about high quality. You are buying these to be nice and fresh okay so you do not leave plyometrics after you work out. Okay right up warm up using plyometrics and you know. Again you know when you’re done it looks like you get session and if you’re not feeling tired after the session. Alright so come on over and let’s start off with just squat jumps lateral alright. Now for this one all we want to do is you kind close it a little bit there. We’re start on actually going all over some cones. As you regress you can get a little bit taller do some hurdles. Off what not. So I’m just going to do a straight cones I want to go down get up. Last time we talked about that triple extension from the hips the knees and the ankles you want to extend as you come down with your toes in a flex position it will land nice soft but from the bottom of your toes. So all it’s going feel like you’re landing behind your foot so here we go. Nice good quality and down you go so again 2 to 4 sets is good 4 to 6 repetitions it’s great. Lateral same damage for the lateral— good. Again stabilized landing here we go nice and stiff landing good and obviously we can do that on both sides. You want to go lateral as well landing good and that’s it my friends. I’m taking it up to another level and when we do plyometric exercises you need a lot of exercise alright just takes time takes space process honestly you try to build a strong foundation so before you start plyometric workout make sure you have an already good base, strong base alright so I’ll let you see have gone through in adaptation base work out some strengthening exercises and then we start working on your plyometrics. You and I change the fitness or the way we do fitness making it fun until next time my friends keep on exercising that within we’ll see you in the next episode.
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