Newer Female Wrestlers, Learn Plyometrics To Exert Maximum Force,

June 18, 2022,

If you are in the business and you’ve seen her wrestle, you would want to compete like her.

Hungary’s submission wrestler Sheena is amazing.

What makes her so amazing, in part, is her incredible quickness on the mats.

You may not be a natural at quickness but there is a discipline that can quicken your abilities on the mats.

Think Plyometrics.,

Plyometrics, also known as jump training, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power, speed and strength.

This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner, such as in specialized repeated jumping.

Plyometrics include explosive exercises to activate the quick response and elastic properties of the major muscles. It was initially adopted by Soviet Olympians in the 1950s.

Plyometrics are primarily used by athletes, especially martial artists, sprinters and high jumpers, to improve performance, and are used in the fitness field to a much lesser degree

Martial Arts translate well to your wrestling.

The team at educates, “Plyometrics for martial arts will help to increase your explosive power, your speed and your ability to change direction quickly.”

Why don’t we check out a couple of videos.

“Fierce-Physique Plyometrics Workout – Women’s Health”

Here, Bethany of Women’s Health is very effective at demonstrating how to have a very straight forward Plyometrics workout. If you are new to learning Plyometrics, this is a great video to start with.

Here is another.

“5 Minute Plyometrics Workout | Quick Cardio Workout”

This video is presented by “Live Fit Girl” and is exceptional. Along with the training, she is very mobile app friendly. We loved her presentation.

Time to travel to the library.

Get ready to leap up into the air, like you’re doing the long jump.

High-Powered Plyometrics Paperback – March 6, 2015,

By James Radcliffe

 “Improve strength, power, speed, and more! No matter what sport you play or level you compete, High-Powered Plyometrics will take your performance to the next level.

High-Powered Plyometrics is a systematic guide to explosive power training for athletes, coaches, and strength and conditioning experts. Exploring the principles of high-intensity plyometric training, power assessments, and development of long- and short-term conditioning programs, this hands-on guide covers it all.

You’ll find detailed photo sequences, step-by-step instruction, and intensity guidelines to ensure correct technique for 79 exercises that increase power in the core and upper and lower body. Incorporate exercises into an existing program, or personalize one of the ready-to-use programs for 21 sports, including football, basketball, track and field, volleyball, and wrestling. You’ll also learn to track progress and adjust your programming to maintain your results.

The most dynamic and complex exercises found in the book are housed in an all-new online video library. Via streaming video, you have exclusive access to demonstrations of dozens of exercises and drills to ensure you perform them with proper technique.

Go beyond basic conditioning and develop the explosive power that will give you an edge on the competition.”

Are you ready to explode on the mats? This book can help you conceptualize it in very defined ways.

We are always looking for additional input from other experts on the subject.

Here we have a visiting female writer with more helpful tips.

What Is Plyometric Training? Plyometric Training Helps Athletes Experience Significant Improvement,

By Courtney Fairley

What is plyometric training? Plyometrics is defined as exercises that enable a muscle to reach maximum strength in as short a time as possible. This speed-strength ability is known as power. Most athletes know that power is the name of the game, few have understood the mechanics necessary to develop it.

Plyometrics is the term now applied to exercises that have their roots in Europe, where it was first known simply as “jump training.”

Interest in the jump training routine increased during the early 1970’s as European athletes emerged as powers on the world sport scene. As the Eastern countries began to produce superior athletes in various sports, the mystery of their success began to center on their training methods.

Plyometrics is interpreted to mean “measured increases.” These exotic exercises were thought to be responsible for the rapid competitiveness and growing superiority of European teams.

Plyometric training rapidly became known to coaches and athletes as exercises or drills aimed at linking strength with speed of movement to produce power.

What really constitutes a “plyometric” exercise? The term plyometric training has broadened to mean everything from 48-inch depth jumps to aerobic dance exercises performed on a “step.” There have even been suggestions that plyometric exercises can be performed in a swimming pool. If one considers the parameters that go into describing a plyometric exercise including the use of the “stretch” reflex and taking advantage of the elastic rebound tendency of muscle tissue, then the definition can be broadened to include many exercises that can be considered plyometric in nature. Intensity of exercise is the key term.

Plyometrics were meant to be maximal, all-out, quality efforts in each repetition of exercise. Anything less is not considered proper technique by those who would hold to an original concept of this type of training. The fact that differences in physical qualities of athletes can be affected by lower intensity training does not go unobserved. Younger athletes who may not have the strength base or physical maturity to undergo the rigors of a maximal-effort training program can benefit by performing lower intensity drills designed to improve movement. The nature of these exercises can definitely qualify as “plyometric in nature.”

Jump training and upper body plyometrics are relevant to many sports. In many sports, success depends on the athlete’s ability to explode from the standing surface and generate vertical velocity, linear velocity, or both to achieve the desired result.

Plyometric training should not be thought of as a singular form of training. Plyometrics is the icing on the cake, to be used by athletes who have prepared their tendons and muscles through resistance training for the tremendous impact forces imposed in high-intensity plyometrics.

Anaerobic conditioning, in the form of sprint or interval training, is essential to developing the stride patterns required in proper plyometric training.

Done together, resistance training and anaerobic training help prepare the athlete’s body for plyometrics. In turn, plyometrics enhances the athlete’s ability to perform in resistance exercise and anaerobic activity. These all go together as a partnership in athletic training.

Learn a lot more about plyometric training and the benefits that it will add to your athletic abilities.

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NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.