It seems just like a few days ago but its already been over a year since the first post on this blog. I hope this journey has been enjoyable to you as it has been for me. I assure you that it is only getting better with a couple of new strengthening techniques and workout routines we have adopted. Lets get right down to the brass tacks
Plyometrics - what n why?
Plyometrics are simply jump based, high intense workouts that were designed but the Russians to help their athletes gain an edge in terms of strength, speed and endurance. How does this help us? In my perspective and experience, when you do workouts that are jump based, the legs gain more strength which in turn means that normal things like running, playing a sport etc will become much easier.
Another reason for the why part of the question is, many of us have not been runners from a very early age. If we were, our bodies would have been got used to it. For people like me who have adopted to running in their thirties or late twenties, running on hard trails could (could) give knee pain, occasionally. And if we resort to running as the only form of workout, these niggles could play spoil sport. With plyometrics, we can strengthen our legs and run better. By no way I am inclined to saying plyometrics are replacements for running or any other workout, both go hand in hand. Plyometrics help us run better, workout better, play a sport better and LONGER.
Plyometric based Workouts
Just about any workout can be plyometric with just a few small tweeks. That said, I designed my routine of workouts based on a very simple fact.
Simplicity n Basic - To me if workouts are tough to do, by tough I mean if my body does not oblige to get into a certain position etc, then whats the point. So the workouts that I have designed are easy for everyone to do. But these are still plyometric based and are as intense as they are supposed to be.
Below are some of the workouts that are part of my routine.
1) Jumping Jacks - Start by standing upright with your hands by your body, pointing down. Jump to a position with your legs spread out and your hands touching each other above the head. Then come back to the start position, repeat the same at good pace.
2) Jump Squats - Start in a normal standing position, with your legs in line with your shoulders (not too wide apart nor too close to each other). Squat half way with the hands raised up then jump up as much as possible (hands raised) then squat again. Make sure the legs maintain the same position always. Repeat the same at good pace.
3) Jump Push ups (Burpees) - This is a very Popular workout, Start in a normal standing position, with your legs in line with your shoulders (not too wide apart nor too close to each other). Jump up with your hands raised, once you land, put your hands down on the floor, push your legs back together and get into a push up position and take a push up. Now bring legs back close to your hands, stand up and then jump again and repeat.
4) Push ups n swing legs - Start in a normal push up position, make sure you breath out, tuck your tummy in, keep your hands firm and just swing our legs together to the left and then to right of your body.
5) Push ups n leg tucks - Start in a normal push up position, make sure you breath out, tuck your tummy in, keep your hands firm, now take 10 push ups. Then tuck both your feet close to your hands and push them back 10 times. This is like touching your hands with your knees while you are maintaining the push position.
6) Leg tucks : Leg Tucks are mere jumps, but here, when we jump we tuck our legs and try to touch our chest with our knees. If we can touch great, if not just trying our best is good enough too.
7) Jumping Prisoner Squats - With Hands Behind the head Jump with one leg while trying to reach the opposite elbow with the other knee.
8) Running Kicks - This is a seamless kick routine, kick as high as possible with each leg alternatively and do them as quick as possible. Below are some more workouts that can be a part of this routine.
Jump Lunges, 10 sec run 1 push up (3 reps).
Now the Routine
The first 4 weeks, we picked 4 of these work outs, did them for 30 sec each followed by a 30 second break. Repeated the same 4 times. Then we introduced a 5th workout for 15 secs. Continued the same for 2 weeks then made all 5 workouts 30 secs each.
In a matter of 3 months we started doing 6 workouts for 30 secs each and then a 30 sec break for 4 reps. This makes it a total of less than 15 minutes for the entire workout. Trust me, 15 minutes of intense and satisfying workouts.
Weeks 1 - 4 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 30 sec, workout 4 - 30 sec, 30 sec break) Do this 4 times in one go.
Weeks 5 - 6 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 15 sec, workout 4 - 30 sec, Workout 5 - 30 sec, 30 sec break) Do this 4 times in one go.
Weeks 7 - 8 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 50 sec, workout 4 - 30 sec, Workout 5 - 30 sec, 30 sec break) Do this 4 times in one go.
Weeks 9 - 10 Weeks 7 - 8 (Workout 1 - 30 sec, workout 2 - 15 sec, workout 3 - 30 sec, workout 4 - 15 sec, Workout 5 - 30 sec, Workout 6 - 30 secs. 30 sec break) Do this 4 times in one go.
Weeks 9 - 10 Weeks 7 - 8 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 50 sec, workout 4 - 30 sec, Workout 5 - 30 sec, Workout 6 - 30 secs. 30 sec break) Do this 4 times in one go.
People who were unable to eve hold a proper push up position, were able to do 20 - 30 proper push ups at the end of 3 months.
How the Routine Works Normally workouts routines tend to start slowly, gain intensity in a bit, then slow down and gradually get done. But here the intensity levels are up all they way through the first rep and they drop during the 30 second break. Before the body starts to cool down completely the 2nd rep starts and so on. By this the body tends to burn a lot of carbs which are hard to burn and so help gain strength faster.
People were happy that they were able to do these workouts right in their living rooms with just their boxers on :) It just cannot get any simple, no more excuses lets start jumping.
Plyometrics - what n why?
Plyometrics are simply jump based, high intense workouts that were designed but the Russians to help their athletes gain an edge in terms of strength, speed and endurance. How does this help us? In my perspective and experience, when you do workouts that are jump based, the legs gain more strength which in turn means that normal things like running, playing a sport etc will become much easier.
Another reason for the why part of the question is, many of us have not been runners from a very early age. If we were, our bodies would have been got used to it. For people like me who have adopted to running in their thirties or late twenties, running on hard trails could (could) give knee pain, occasionally. And if we resort to running as the only form of workout, these niggles could play spoil sport. With plyometrics, we can strengthen our legs and run better. By no way I am inclined to saying plyometrics are replacements for running or any other workout, both go hand in hand. Plyometrics help us run better, workout better, play a sport better and LONGER.
Plyometric based Workouts
Just about any workout can be plyometric with just a few small tweeks. That said, I designed my routine of workouts based on a very simple fact.
Simplicity n Basic - To me if workouts are tough to do, by tough I mean if my body does not oblige to get into a certain position etc, then whats the point. So the workouts that I have designed are easy for everyone to do. But these are still plyometric based and are as intense as they are supposed to be.
Below are some of the workouts that are part of my routine.
1) Jumping Jacks - Start by standing upright with your hands by your body, pointing down. Jump to a position with your legs spread out and your hands touching each other above the head. Then come back to the start position, repeat the same at good pace.
2) Jump Squats - Start in a normal standing position, with your legs in line with your shoulders (not too wide apart nor too close to each other). Squat half way with the hands raised up then jump up as much as possible (hands raised) then squat again. Make sure the legs maintain the same position always. Repeat the same at good pace.
3) Jump Push ups (Burpees) - This is a very Popular workout, Start in a normal standing position, with your legs in line with your shoulders (not too wide apart nor too close to each other). Jump up with your hands raised, once you land, put your hands down on the floor, push your legs back together and get into a push up position and take a push up. Now bring legs back close to your hands, stand up and then jump again and repeat.
4) Push ups n swing legs - Start in a normal push up position, make sure you breath out, tuck your tummy in, keep your hands firm and just swing our legs together to the left and then to right of your body.
5) Push ups n leg tucks - Start in a normal push up position, make sure you breath out, tuck your tummy in, keep your hands firm, now take 10 push ups. Then tuck both your feet close to your hands and push them back 10 times. This is like touching your hands with your knees while you are maintaining the push position.
6) Leg tucks : Leg Tucks are mere jumps, but here, when we jump we tuck our legs and try to touch our chest with our knees. If we can touch great, if not just trying our best is good enough too.
7) Jumping Prisoner Squats - With Hands Behind the head Jump with one leg while trying to reach the opposite elbow with the other knee.
8) Running Kicks - This is a seamless kick routine, kick as high as possible with each leg alternatively and do them as quick as possible. Below are some more workouts that can be a part of this routine.
Jump Lunges, 10 sec run 1 push up (3 reps).
Now the Routine
The first 4 weeks, we picked 4 of these work outs, did them for 30 sec each followed by a 30 second break. Repeated the same 4 times. Then we introduced a 5th workout for 15 secs. Continued the same for 2 weeks then made all 5 workouts 30 secs each.
In a matter of 3 months we started doing 6 workouts for 30 secs each and then a 30 sec break for 4 reps. This makes it a total of less than 15 minutes for the entire workout. Trust me, 15 minutes of intense and satisfying workouts.
Weeks 1 - 4 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 30 sec, workout 4 - 30 sec, 30 sec break) Do this 4 times in one go.
Weeks 5 - 6 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 15 sec, workout 4 - 30 sec, Workout 5 - 30 sec, 30 sec break) Do this 4 times in one go.
Weeks 7 - 8 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 50 sec, workout 4 - 30 sec, Workout 5 - 30 sec, 30 sec break) Do this 4 times in one go.
Weeks 9 - 10 Weeks 7 - 8 (Workout 1 - 30 sec, workout 2 - 15 sec, workout 3 - 30 sec, workout 4 - 15 sec, Workout 5 - 30 sec, Workout 6 - 30 secs. 30 sec break) Do this 4 times in one go.
Weeks 9 - 10 Weeks 7 - 8 (Workout 1 - 30 sec, workout 2 - 30 sec, workout 3 - 50 sec, workout 4 - 30 sec, Workout 5 - 30 sec, Workout 6 - 30 secs. 30 sec break) Do this 4 times in one go.
People who were unable to eve hold a proper push up position, were able to do 20 - 30 proper push ups at the end of 3 months.
How the Routine Works Normally workouts routines tend to start slowly, gain intensity in a bit, then slow down and gradually get done. But here the intensity levels are up all they way through the first rep and they drop during the 30 second break. Before the body starts to cool down completely the 2nd rep starts and so on. By this the body tends to burn a lot of carbs which are hard to burn and so help gain strength faster.
People were happy that they were able to do these workouts right in their living rooms with just their boxers on :) It just cannot get any simple, no more excuses lets start jumping.
