Isometrics and Plyometric Exercises for Strength Training

When someone starts working out, his intention is not only to be fit and healthy but also to become stronger and build muscles, or else to lose extra weight.

Strength training is actually a popular method to achieve these goals. However, strength training is not merely confined to such. It is actually the optimal workout regimen for sportsmen and obviously, weightlifters too. What most people don’t know is that strength training does not only involve lifting all those weights. They also involve isometrics and plyometric exercises as well.

In talking about isometrics and plyometric exercises for strength training, it is necessary to know the difference between the two. Isometric exercises are also known as static strength training and they help you to improve your strength levels by involving muscular actions wherein the length of your muscles doesn’t change and there is no visible movement at the joint. No unwarranted stress is placed on joints as well.

The principle of isometrics is that your muscles will be given an unbounded load of resistance that engages all of the muscle fibers in order to successfully work the particular exercise. This type of strength exercise is greatly beneficial to muscle coordination since it lets you have a greater static muscle contraction and concentration without needed to resort to gaining weight or using steroids.

Isometrics are great for general strength conditioning and include exercises such as the plank and side bridges; the hundred breaths exercise; isometric pushups, shoulder raises, squats and calf raises; leg and hip extensions as well as hip abductions. The universal consensus is that isometrics should be held for either 2 to 3 seconds in 15 to 20 reps or 10 seconds for 5 to 6 reps. Isometrics are great if you are training for climbing, mountain biking, wrestling, gymnastics and even horseback riding.

On the other hand, plyometric exercises are the ideal regimen for you if you are looking to have an edge on building up your speed and strength. These exercises enable you to harness your stress in a dynamic way as fast as you can, thereby giving you power. Plyometrics trains your body to absorb shock, stabilize itself and quickly be able to change direction, fortifies tissues and guides , nerve cells to fuel up a particular pattern of muscle contraction.

The way to do this is through shortening the amount of time it usually takes you to produce force, paired with a circuit of rapid muscle lengthening, a short rest period and rapid muscle shortening. The principle of plyometrics is that the time you spend on the ground is decreased while the time and distance away from the ground is boosted.

A prime example of a classic plyometric exercise for boxers is jumping rope. Plyometrics also include such routines as jumping, run-ups and speed bounds.

In doing isometrics and plyometric exercises for strength training, it is important to always warm up and take short breaks, not to mention wear well-cushioned footwear. It is also ideal to employ the use of a professional trainer so you will be duly guided.