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Plyometric Exercise Examples

In the recent article I wrote regarding Cycling Strength, some feedback I received was skeptical on the utility of the use of the deep squat. It has since interested me to find the reason behind why the deep squat is used, which means highlighting Plyometric training as a the wider methodology.

To start with, deep squats and Plyometrics are more designed to benefit, in a cycling context, the intense and explosive area of riding, in other words any area where (significant) acceleration takes place. Whilst you might not think this is relevant to you, read on, as you might well find that it is, as I did.

*It must be highlighted at this point that using Plyometrics should be used only with the correct technique, by those athletes who have already done significant resistance training, and also with the knowledge that the explosive nature of Plyometrics can also increase the likelihood of injury*

Why are these exercises ‘explosive’?

The explosiveness itself comes from the initial and short eccentric, or lengthening, phase (so the downward part of the squat) followed by a quick concentric, or contraction, phase, where you regain your standing position. In more exclusive terminology, muscle spindle records the stretch length, activating the myotatic (or stretch) reflex, or corresponding spontaneous muscle contraction. These rapid sequence movements in conjunction are known as Plyometrics, a ballistic form of muscular training, focused on increasing the speed or force of muscular contractions, thereby increasing power.

How are these ‘explosive’ exercises done?

These exercises are more complete than other muscle-building exercises, in the sense that more muscle groups are involved in the exercise sequence. In the deep squat, for example, starting in the amortisation position (the bottom of the squat, where your bum is close to touching your heels), the calves, hamstrings, gluteus and quadriceps muscle groups contract (as well as the core ) to bring you back to a standing position. This is dissimilar to a shallow squat where you are almost exclusively using the quads. In a sprint or acceleration phase in cycling, rather than in the speed-maintenance or ‘cruising’ phase, you are going to be using these muscle groups more intensively.

Whilst the deep squat could contain a longer amortisation phase than in traditional Plyometrics, it is still considered an explosive exercise given the significant and rapid extension and contraction of the muscle groups. It may also accentuate this process by including added weight as another variable, inducing flexion and requiring a more powerful contraction to bring the athlete back to the original position.

There are plenty of exercises to choose from, but here are a couple of cycling-focused plyometric video examples:

Split Jumps

Squat Jumps

Why is this relevant to me the long(er)-distance cyclist? After all, I want slow-twitch not fast-twitch fibres, don’t I?

Explosive muscle contractions in practice

As mentioned in the recent Triathlete Europe article regarding Plyometrics there was a significant improvement in cyclists in 1km, peak and Lactate Threshold power over a 4 week period who did plyometric training over a control group of athletes. Whilst the Lactate Threshold part looks interesting from a triathlete’s perspective, it’s harder to see why this might be useful to a longer-distance cycling events, especially in the triathlon world where there’s no finish line to sprint to on the bike.

What you must remember is that, whilst there’s no sprint finish, throughout any race there are significant accelerations. During these acceleration phases, whether it’s when you’ve just got on the bike and are getting up to speed, have just gone round a corner or up a hill and need to get back to cruising speed again, or are chasing/making a breakaway from a pack, you are using fast-twitch explosive muscle fibres. In these acceleration phases, the calves, hamstrings, quads and glutes will be employed in a more intense and explosive manner as compared to when you are cruising using the slow-twitch muscle fibres.

Having this explosive power is thus quite obviously relevant and beneficial to triathletes too. That said, this doesn’t suggest that all the focus should be on using Plyometrics in training over slower, more controlled weights sessions. Indeed, longer-distance cyclists will employ the majority of weights sessions with slower muscle-development focus compared to plyometric training. Furthermore, when it comes to the competitive season, they may only use gearing as a muscle development training session, so no gym sessions at all. That is at odds with cycling sprinters, who not only have more of a ballistic focus in their weights sessions generally, but will continue to utilise these sessions, in varying degrees, throughout the race season too.

How do I add Plyometrics in to my training?

This is contemplated comprehensively in the Triathlete Europe article cited above, with the main points being:

• Prepare your muscles, tendons and joints with at least six to eight weeks of resistance training before engaging in plyometrics to reduce the likelihood of injury.
• Warm-up thoroughly prior to these exercises.
• Plyometrics should also not be performed on excessively fatigued muscles.
• Two times a week of plyometric training may reduce injury risk without compromising benefits.
• Count ground contacts and limit them to 80-100 for beginners, 100-120 for intermediates and 120-140 for advanced athletes.

Thanks go to my cycling coach, Israel Mata, for helping me with information for this article.

Phil