Heavy lifting and plyometrics are effective methods to improve your power output. We show you how should you combine power training and plyometrics in volleyball.
Power training vs Plyometrics
The question that remained was whether lifting for maximal power output, as opposed to maximum strength, could be of benefit to the athlete. Maximum power lifting occurs when the lifts are made more dynamic in nature. An example of this type of lifting is the exercise known as “jump squats.” In this exercise the athlete utilizes a load of approximately 30 to 60 percent of one-rep maximum to perform the particular lifts.
Anyone undertaking a plyometric training program should have a reasonable amount of flexibility. Static stretching, which increases flexibility, uses passive techniques to change the structures of ligaments, tendons, and muscles. The muscle is put into a stretched position and held for 6 to 15 seconds (sometimes more); this is then repeated three times.
stretching is still a valuable means of increasing range of motion.
Each method has its benefits, and in light of the principles of eliciting the stretch reflex and the serial elastic components of muscle to perform jumping activities, it might behoove the athlete to “prime” the mechanism by doing controlled ballistic stretching.
Aerobic capacity is a valuable component of most fitness programs. However, plyometric training, by the nature of the energy systems being utilized, is not intended to develop aerobic capacity. Plyometric training is strictly anaerobic (without oxygen) in nature and utilizes the creatine phosphate energy system, allowing maximum energy to be stored in the muscle before a single explosive act, using maximum power, is performed. It is a program that exploits a quality of movement compatible with single repetition, maximal efforts. Recovery should be complete between each repetition of the exercise and between each set of repetitions. If sufficient recovery is not allowed, then the activity may move toward being aerobic, but quality of movement and explosiveness are sure to suffer.
1. For an exercise to be truly plyometric, it must be a movement preceded by an eccentric contraction. This results not only in stimulating the proprioceptors sensitive to rapid stretch, but also in loading the serial elastic components (the tendons and cross-bridges between muscle fibers) with a tension force from which they can rebound.
2. A reasonable amount of flexibility is important when beginning a plyometric training program. Two types of stretching can be used to develop flexibility
3. Plyometric training is not intended to develop aerobic capacity and therefore requires complete recovery between reps and sets.
4. Research has shown the method of using training loads of 30 to 60 percent of 1RM in weightlifting to be an effective means of developing maximal power output. Combined with plyometrics, this form of training can be effective, time efficient, and safe.