In the My Gym Trainer books, we incorporate an advanced exercise technique called plyometric training.  A plyometric movement uses muscle contractive forces to overcome gravity when the feet leave the ground at the same time and then land at the same time, such as in a squat jump. A jumping squat is superior to a regular squat for building power, coordination and stability.

Anyone who has performed multiple squat jumps in succession knows that plyometric exercises are incredibly anaerobic, meaning that they generate muscle burn, along with breathlessness, and muscle failure is reached quickly.  During jumping movements, the body recruits almost exclusively Type 2 muscle fibers or fast-twitch fibers, which are used to generate power and are seen commonly in sprinters, high jumpers, tennis players, basketball players and others whose activities require powerful, short bursts of energy and impact.  Jogging, steady-state aerobics, swimming and similar low-impact activities use almost exclusively slow-twitch fibers, which won’t develop the same kind of power, speed, agility and coordination.

Jump for Function – Not limited to athletes, the functional benefits of plyometrics become even more important as we age. With the natural neuromuscular slow-down that occurs with aging, plyometrics are to help prevent falls, breaks and other injuries.  And most importantly, bone loss can be prevented with plyometrics as well as traditional weight training.

Jump for Improved Body Composition – During any type of exercise, certain hormones are released, like cortisol (stress hormone) and adrenaline (catecholamine).  These hormones facilitate sugar release into the blood to allow for fuel for activity.  However, when exercising at higher intensities, like 85% of heart rate max or to the point of muscle failure, studies shows that other hormones like human growth hormone (HGH) and testosterone are released into the blood stream also. These hormones along with cortisol and adrenaline have been shown to create a fat burning effect in the body.  One way to significantly increase blood levels of these hormones is to jump.  Interestingly, increasing testosterone levels in the blood stream has been shown to prevent loss of fat-free mass (like muscle) and prevent a gain in fat mass as we age, thus it is beneficial to perform exercises that create this effect, like jumping.  It is also beneficial to do jumping activities in a way that consequently induces muscle failure, for even more pronounced effects.  Preservation of muscle mass as we age will also prevent a sluggish metabolism since muscle tissue requires energy (caloric) burning for maintenance.

My Gym Trainer’s Favorite Plyos: Try this!
Incorporate one of the following movements into each of your workouts. Perform 3 sets of 15 reps, resting 30-60 seconds in between sets:

• Squat Jumps
• Switch Jumps (jumping lunges)
• Bench Jumps
• Plyo Push-ups
• Squat Thrusts

“Just thought I’d give you some feedback on my Week 1 experience w/
MGT 3.

It actually took me 2 work weeks to get through Wk 1. I am
alternating between an MGT day & a run day as I’m training for the
annual Indy Mini (1/2) marathon. I typically spend Saturdays racing
& Sundays recovering (and overindulging – lol) Race is only about
a month away, so mileage is getting pretty built up.

For Circuit Train/Weights – the way you have paired/combined
certain exercises together has been fantastic for me! I can feel
my muscles responding w/ that slight discomfort the next day & a
deepening soreness 48 hours later. It’s a good soreness though. A
soreness I haven’t felt in a LONG time – since my WFU days. I
think it’s mainly in part bc of the great combinations you have put
together & also how focused & honed in I’m becoming in really
targeting the muscle groups assigned for that day. The exercises
are not complicated – but the photos REALLY do help – have actually
been a refresher for me – like an “Oh yeah, I remember that one” -
if that tells you how blasé my routine previously was.

For Cardio – HOLY COW!! The exhaustion I’ve felt took me back to
my HS Swim Team days when we’d have 2-a-day practices doing 10 x
100′s on 1:15 repeats. They totally kick my butt – especially the
Treadmill & Elliptical days. However, the exhaustion is followed
by a euphoric high – EVERY TIME. There were 2 days I did the
cardio after running/getting some mileage in the day before & my
legs were dead, so I went a bit easier on the MGT day cardio & I
didn’t push myself to the edge & I’ll be honest, I was
disappointed in myself for not achieving that “High” post-workout.
It’s like crack – getting addicted again! lol.”

~ Nicole