In this week's video we are talking about how many repetitions you need for plyometrics.
You may have watched our video on exercise prescription where we
talked a little bit about plyometrics and explained that it is also known as
jump training so plyometrics are all of the jumping-style activities.
We suggested it is obviously very good for any of the sporting activities that
require jumping but don't forget that it also helps with agility and coordination
so we think it actually is useful for a whole range of different people.
My name's Claire. I'm a physiotherapist from PhysioFit Health.
When you start looking at plyometric training you need to decide whether you want to train at a
low intensity, a moderate intensity, or a high or maximal intensity.
We'd certainly suggest if you are a beginner or a novice in these exercises
start off low intensity, see how you feel and how the body reacts and then you can
try some of the higher intensity exercises.
Low intensity plyometrics you
want to do between 10 and 30 repetitions and you want to be doing 10-15 sets,
so you actually need to do a fair amount of these exercises.
Examples of low intensity would be hopping and double leg jumping.
The rest that you want in between a low intensity exercise is between 2-3 minutes.
Here's your summary side for the low intensity workout.
Moderate intensity exercises - you want to do between 10-25 repetitions and between 10-20 sets.
An example of a moderate intensity exercise would be
jumping from a height, so jumping off of a box.
The rest you want in between a moderate intensity
exercise is between 3-5 minutes.
Here's your summary slide for the moderate intensity workout.
The maximum intensity is actually split into sub-max and maximum.
This sub-max category you want to be doing between 5-15 repetitions and 5-15 sets.
The rest you want in between exercise in the sub-max category is between 5-7 minutes.
You just want to start having a longer rest in between the higher intensity repetitions.
If you want to work at your maximum capacity you want
to do between 3-5 repetitions and do 10-20 sets.
The rest in between you want 8-10 minutes, so the rest just gets that a little bit longer.
An example exercise for your sub-maximum or maximal capacity is depth jumps or
reactive jumps.
If you know anyone that would benefit from knowing a little bit more about
plyometrics and what kind of repetitions are needed then please feel free to share the video.
We'd love to hear from you please give us a shout if you have
any questions.