So what role does plyometrics play in vertical jump training?
Kelly Baggett says jumping is largely related to horsepower and movement efficiency. Horsepower as related to the maximal relative strength and movement efficiency as related to improved coordination.
He goes on to state that the other stuff about plyometrics like reactive ability, supramaximal recruitment, and sciency mumbo jumbo that strength coaches like to talk about is bunk!
What do you think the benefits of plyo’s are? Are they needed in a training program?
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2 Comments
Presumably this post is in response to Kelly’s article “7 modern day myths about plyometrics”. I think it it first important to note that Kelly suggested that improvements in vertical jumps could be made without plyometric training, not that attaining maximal genetic potential is possible without shock methods of some nature. No doubt, relative strength and movement efficiency are highly important factors in any task where the goal is to move the body through space. But it should also be recognized, as Kelly pointed out, that elite athletes are capable of developing force faster than their lesser counterparts. Well how do you train RFD? By attempting to develop force rapidly, simply enough. In such a case, a stretch shortening cycle or even movement is not necessary, as firing into an immoveable object can improve RFD. But at that the same time, it should be noted that one can improve strength (and even relative strength) without RFD. I propose that simply lifting weights (note, I recognize that this is not what Kelly was saying) is insufficient to maximise gains in RFD or fully exploit the alpha gamma loop. Namely, with maximal loads, the rate and degree of stretch of muscle spindles would not be as high as encountered during drop jumps or a related movement, even if such levels of force are only experienced transiently, as opposed to a more sustained effort when lifting maximal loads. Beyond this, the desensitisation of inhibitory pathways (most notable Ib afferents) can, in my estimation, be trained more fully with shock methods than maximal loads. Of course, the prerequisite level of strength and movement efficiency is needed prior to implementing such methods. Furthermore, proficient athletes must be able to turn on and off at a very high rate to succeed in many sports. As this relates to movement efficiency, practicing such movements (jump training, SSC, etc.) is of importance and will not adequately be addressed through pure strength training, in my opinion.
Couldn’t plyometrics serve to load hips to a greater extent if landing in deeper squat? That is, I’m not considering ‘plyometrics’ strictly line hops, box jumps, hurdles, etc. where there admittedly is little movement around knees and hips. Beyond this, why not include plyometric training in upper body movement…is an athlete only required to absorbed high loads in his lower body? I agree that plyometric training is beyond the preparedness of beginning (and probably many intermediate) athletes, but, for me, it undoubtedly plays a role in training for elite performance.
By the way, it’s a shame more people don’t comment on the blog.