Summary

Plyometrics is an essential part of strength and conditioning programs for the top athletes in nearly every sport. High-Powered Plyometricsprovides the most systematic, comprehensive, and practical study of plyometrics available and can give you performance gains you never thought possible through 77 advanced exercises for explosive sports training.This book gives you a complete plyometric-based training program that really works. No matter what your sport, the practical and effective training regimen presented will give you the greater speed and power components you need to succeed. Progressive training programs also allow you to adjust the level and intensity according to your needs.High-Powered Plyometricstakes you step-by-step through high-level plyometric training, beginning with an understanding of the principles of how and why plyometrics works. It details proper training techniques and equipment, safety and injury prevention, and targeted training drills to develop your lower, middle, and upper body. You also get advanced tips to take you to the elite stages of training with discussions on periodization, long-term planning, and progression training. More than 350 photos-most presented sequentially-make the concepts, descriptions, and explanations easy to understand.These principles have worked for hundreds of elite athletes, including intercollegiate and professional football and basketball players, world-class volleyball players and cross-country skiers, professional and Olympic cyclists, marathon runners, and athletes of all ages. They will give you the explosive power you need to compete at a high level in almost any sport. If you want to go beyond basic conditioning, High-Powered Plyometricsgives you everything you need to surge past the competition.

Author Biography

When you want reliable training techniques, you want the best information from the most qualified sources. In addition to coauthoring Plyometrics, Explosive Power Training in 1985, James Radcliffe and Robert Farentinos have worked for years with countless elite athletes who have reaped huge benefits from high-powered plyometric training. Jim Radcliffe is the head strength and conditioning coach at the University of Oregon and has been involved in coaching since 1978. He has been researching plyometric training since 1980, completing a master's thesis on jump training. In addition to authoring two books and a training video on the subject, he has written numerous articles for the National Strength and Conditioning Association and Training and Conditioning magazine, as well as for football, basketball, and volleyball coaching journals. He has presented the topic of explosive power training at dozens of major conferences all over the country since 1982. Radcliffe lives in Eugene, Oregon. Bob Farentinos is the president of Farentinos Sports Enterprises Corporation in Portland, Oregon. He is a life-long competitive athlete in several sports and a seven-time national champion in cross-country skiing, specializing in 50K marathons. With a master's degree and PhD in biology, he has written extensively not only for scientific journals but for popular magazines and newspapers as well. He was a trainer for the U.S. National Ski Team and has worked with professional and Olympic cyclists, in addition to runners, rock climbers, mountaineers, ultramarathoners, and weightlifters. Farentinos lives in Portland, Oregon.

Foreword

Preface: Finding What You Want in This Book

vii

Acknowledgments

The Science in Plyometrics

(10)

Power

(1)

Muscle Contractions

(2)

Exploiting the Stretch-Shortening Cycle

(3)

Core of Plyometrics Planning

(4)

Gearing Up for Plyometrics

(12)

Assessing Ability

(2)

Considering Experience

(1)

Judging Strength

(1)

Evaluating the Exercise Objectives

(1)

Selecting Equipment

(7)

Plyometrics Technique

(18)

Warm-Up and Cool-Down

(3)

Building a Foundation

(4)

Dilemmas of Eccentric Exercise

(1)

Progressive Overload

(3)

Maximize Force and Minimize Time

(1)

Rest

(2)

Complex Training

(1)

Individualizing the Training Program

(1)

Specificity

(1)

Training and Rehabilitation Functions

(3)

Lower Body, Legs, and Hips

(56)

Training Movements and Methods

(1)

Target Muscle Groups

(1)

Movements and the Power Chain

(3)

Basic Drills

(1)

Jumps (Drills 1--17)

(19)

Bounds and Skips (Drills 18--31)

(17)

Hops (Drills 32--43)

(14)

Ricochets (Drill 44)

(1)

Trunk and Upper Body

(36)

Training Movements and Methods

(1)

Target Muscle Groups

(1)

Trunk (Drills 45--58)

(17)

Upper Body (Drills 59--67)

115

(18)

Sport-Specific Training

133

(20)

Continuum Training by Sport

134

(1)

Twelve-Week Conditioning Program

134

(1)

Desirable Dozens

135

(15)

Mountains and Rivers

150

(3)

Building Power Long Term

153

(12)

Skillathons---A Way to Evaluate

154

(1)

Jumps Decathlon

155

(3)

Throwing and Passing Tests

158

(1)

Seasonal Conditioning---The Power Hierarchy

158

(2)

Year-Round Conditioning---Planned Performance Training

160

(5)

References and Suggested Readings

165

(6)

About the Authors

171

Supplemental Materials

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.