Plyometrics Training Exercises : Box Jack Plyometric Exercises

[DRAGONpiccoloBALLZ]

@DarkGuitarKid at the videos ?! 

[DRAGONpiccoloBALLZ]

@DRAGONpiccoloBALLZ yeah! where else? 

[tiptippinonmydick]

where can you buy these frickin boxes??

[kingofthemile87]

this is a good lower body workout

[codfanatic4]

awesome stuff

[chengjinCJ]

for mirrowwindows : There is such a thing call respiratory exchange ratio, which is the number that shows the fuel burn in body. Choice of fuel in the body is affected by intensity and duration. respiratory exchange ratio of 0.7 would be an ideal rate to burn fats, 1 , would be burning purely carbs. 0.85 would be a mixture of cars and fats. btw respiratory exchange ratio is the mearsument of carbon dioxide / oxygen uptake.

hope this can help.

[MrsJesus85]

could you give me more info on why i cannot over extend when my arms are over my head?

the stretching of my abs occur when i overextend which is very important. the more mobile with stability you are the better your abs and body work. i thought the exercise was too controlled.

[kman422]

It strains the lower back. Controlling the movement will require more core involvement.

[mirrorwindows]

this is very helpful. thank you :)

[Gardena380]

thanks for sharing this nice little exercise that I hadn't seen before: it's always nice to find something new to incorporate into my daily fitness activities!

[naffyking]

kaped 23 you need to read up on some studys. if you exercise in the afternoon you body is just burning of the carbs you have eaten in a day. if you exercise in the morning your carbohydrate stores are low so you body dips into the fat deposits on your body and uses them as fuel (hence you are burning body fat)

also aerobic training will only burn fat WHILE you are doing it.

anaerobic training will burn fat for a long time after the session is completed.

[flitspaaltje]

thanks for your information

[madleo777]

.. thanks for the info!!! that helps immensely. I only wanted to work out at night after work. Now, with your good input, i know that burning fat is maximized during the morning along with anaerobic exercise. Much appreciated!!!!

[billysue2]

the problem with training in a carb depleted state is you wont be able use near as much intensity,youd be limited to easy steady state work.That would be fine if you could train twice a day but most people are better off training after replenishing carbs.

[kaped23]

When doing high intensity exercise.... it is true you burn more carbs than fat "PERCENTAGE WISE" however high intensity will burn more fat even though percentages will be lower..... hence sprinters who never practice things such as moderate jogging or walking are some of the most defined ppl on the planet.. intensity works

[dzydave0021]

the main fuel source depends on the type of energy system employed during a exercise... the phosphogen system (explosive movements) uses ATP, the anaerobic glycolytic system uses glycogen and the oxidative system (aerobic low intensity) uses oxygen

[quality6pack]

Plyometrics is a great way to lose fat its probably the most intense way to train but only if you build up to it and your body is in good all round biomechanical condition...not anyone should do this as it is very intense and any injuries and imbalances should be addressed and resolved first...also core training and glute ativation is a must before any plyo programme is started.

[Propensity83]

Plyometrics aren't great for losing fat, you'd be better off with calisthenics for a bit of fat loss and some strength/endurance gains, or just with normal cardio.

You don't repeat until failure with ploymetrics because the goal is to teach the body to use the "spring" in the tendons and muscles. Do one or maybe two sets of each exercise (do lots of different ones) and go to anything up to 30 reps. The idea is more to make sure you can keep good technique.

[Division212]

is plyometrics good for losing fat?

[avionleahcim]

Definitely!

[WasGibtsLeute]

No it isn't! It is more for endurance than fat loss. You'd better go jogging or cycling.

Plyometrics are mostly burning carbs. To lose fat you should do a workout more than 30 minutes. I regret jogging or cycling or swimming for 1 hour and more.

Plyometrics are like circuit training. It is very good for endurance and of course you also lose fat, but only little, compared to other sports. Even a fast walk is better for losing fat, than Plyometrics.

[avionleahcim]

plyometrics are great for fat loss, do a little more research.

thousands of men and woman have lost considerably amounts of fat through these type of exercises.

Do you know why i bet you don't?

because they produce large amounts of growth hormones which result in the regaining of bone tissue, an increase of energy, significantly reduce body fat, plus many other health benefits from human growth hormone

[WasGibtsLeute]

I did some research, did you? I have read around six books about power or strengh endurance. The best means for losing fat are jogging, cycling, hiking, swimming.

Plyometrics are like intervall or circuit training. Your will lose fat, but not so much because hight intensity training burns mainly carbs and not so much fat. If you train until you lose your breath, you burn only carbs and not fat.

But I will do some research, if I can find good books about Plyometrics and their results.

[avionleahcim]

I'm sorry i didn't mean to come off rude.

I will too research although i have studied much about it

intense exercises like these also produce an after burn too which burns extra calories(fat).

And carbs to if not used can be stored as fat also like calories.

and many people these days think they eat too much when really they're consuming too much carbs and not using them.

[avionleahcim]

but really integrating HIT (high intensity exercises) with your usual low intensity exercises would work wonders.

[avionleahcim]

books on stuff like this isn't necessary you don't really need a 300 page book on power or strength endurance, when all you need to know is what exercise can help me in this area.

[WasGibtsLeute]

No bother at all.

Yes, carbs can become fat as well. That is one point, why everybody says that proper food is also or even more important than sports.

I think, they are both equal important. I have never tried HIT, but I read a bit about it. Some body builders recommend it, but it is not for beginners, because of its intensity. Maybe one day I will try it out.

See you.

[dzydave0021]

and the added benefit of training the type 2 fast twitch muscle fibers which have a much higher growth potential and calorie burning potential..! and with that intense training you get incresed production of potent fat burning hormones i.e. GH, Test, and IGF-1... well said

[dzydave0021]

thats not always true my man- yea a fast walk will burn calories during the exercise but by using resistance to train the added benefit of calorie burning lasts for days rather than only during the 30 minute workout... this training will help build muscle- the more muscle equals more calorie burning at rest

[WasGibtsLeute]

I am not sure if the calorie burning really lasts for days after exercising. Why should it? And why just resistence training have such a benefit and not fast walking also? Maybe just a myth?

[dzydave0021]

what u mean your not sure... ive taken over 11 six month courses dealing with exercise science, anatomy & physiology etc etc,.. point being when you utilize added resistance to train your muscle fibers are actually slightly damaged... this is why the muscles u trained are sore for 24-72 hours after... this means your body must re-build these fibers, thus calories are burned in the process...

[WasGibtsLeute]

I am not sure means I am not sure. So I am not sure or rather I doubt a bit that calorie burning initiated by exercise lasts for days.

I underwent a course for PT to learn a bit more but I didn't take over 11 six month courses.

I know that the muscles sour because of microscopically little damages. I feel it relatively often. But to repair and increase fibres you need protein much more than carbs. They are both calories at last, I know but you don't burn that much.

[WasGibtsLeute]

And when did you ever learn that someone should exercixe that much that he gets muscle sources? So if I go to the gym thrice a week - I do - I always have to train that hard (not possible for all muscles, because you get used to the training) that I get muscle sours?

And only because of muscle sours your burn calories for days after exercise? Haver never heard that.

[ManUtdRuleEurope]

How many sets and reps do you do with plyometric exercises, or do you repeat until failure??

[BB2B3]

great

[ericubersexy]

can i use a textbook for this

[merk031]

what is the main focus of this exercise?

[wooferpoofer]

Building explosive power. Training your muscles to utilize more fibers, quicker. You're not building mass, you're greatly increasing the effectiveness of the mass you already have. You should notice significant changes in your speed and vertical in short time.

[aaadddaaammm777]

what do u think the best exercise is to do then for fastest vertical results?

[wooferpoofer]

Sorry, I meant to say "...you're not JUST building mass..."

This IS the best type of exercise for fastest vertical results.

Your muscles want to be as efficient as possible, and they will adapt to the exercise that they endure the most. If you weight train you will increase mass therefore strength, endurance train you will increase oxidative capacity, plyometrics you will increase motor recruitment. Increased motor recruitment is what leads to explosive power, exactly what you need to jump.