Plyometrics
Move · High-Intensity · Movement, Typed Supps
Jump training that works through a stretch reflex — and only if ground contact is brief.
Stage by stage
- Warm-up (Landing forces are high): Forces reach several times bodyweight, so thorough warm-up and gradual progression matter more than in most training.
- During (Stretch-shortening cycle): Muscles and tendons store elastic energy on landing and release it on rebound — but only if ground contact stays brief.
- As fatigue builds (Quality disappears first): Ground contact lengthens with fatigue and the elastic contribution vanishes, leaving high impact with no benefit.
- Months later (Power and bone density): Rate of force development improves, and the impact provides one of the strongest bone-building stimuli available.
Muscles trained
- Primary: quads, calves, glutes
- Secondary: heart
Intensity
8 METs (Calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort).
Time to effect
- Wks–mo: Power improves within weeks; bone density responds over six to twelve months.
Related supplements
Common myth
“More jumps in a session means a better plyometric workout.” In reality: Fatigue lengthens ground contact and removes the elastic rebound that makes plyometrics work — leaving high impact with none of the benefit.
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