PLYOMETRICS EXERCICES

Plyometrics — or high-intensity exercises that stretch and then quickly shorten your muscles (think jump squats or plyo push-ups) — are already known for their quick calorie-blasting, body-toning results. “The technique was originally designed to develop explosive speed and power in Olympic athletes, but the benefits extend out to the average Joe and Jane in both body and mind,”. “The intensity of firing up your big muscle groups with such speed sends your heart rate through the roof and burns a ton of fat.” Plus, when your brain is forced to process the mechanical speed required of plyo moves, it has the potential to improve overall cognitive function.
But there’s better news yet: There may be an even more efficient way to do this powerhouse type of workout.
Plyometrics Exercises: The Power Of Cluster Sets
Though many people stick to the standard two or three sets of 10 to 15 reps, flipping that format on its head might actually improve your performance, according to a new study published in the Journal of Strength and Conditioning Research. Exercisers who did cluster sets — 10 sets of shorter reps ranging from only two to five — were able to jump higher and reach greater takeoff velocity during their workout, which could result in more explosive power.
The sweet spot is sets of three to five reps. Do fewer than that and you can’t maximize the eccentric (or muscle-lengthening) phase of the movement, which will lessen your velocity. Go for more than five and you’ll get too fatigued to maintain your max jump height. It’s important to note that ample rest is also key to helping you reach maximum power and jump height throughout every rep. Aiming for 30 to 45 seconds between sets allows you to start each set feeling fresh.
Want to know what cluster sets feel like? a mix of moves to tone your entire body and rev your heart rate in no time. Do 10 sets of three to five reps of each move — using momentum from the previous rep to drive speed and power — and rest 30 seconds between sets.
Follow this Plyometric Power Workout.