Plyometric Exericises: Squat Jumps and Slams for High Intensity Workouts

As an avid gym goer I'm partial to weights and love weightlifting. I will do anything to get out of cardio unless I'm going to compete in a bodybuilding event. Over the past couple of years I realized cardio is my downfall for competing because I do too much. I've decided this year will be different. Since I do extensive cardio I lose muscle in the meantime. My goal is to reduce the amount of traditional cardio and substitute short bouts of plyometric exercises to maintain muscle and a leaner appearance. With research and practice I've learned two plyometric exercises that I enjoy using between sets to keep my heart rate up.

What are plyometrics?

By definition a plyometric exercise enables a muscle to reach its maximum force in the shortest possible time. So what does that mean? It's an exercise that incorporates highly explosive moves to cause the muscle to stretch and contract repeatedly. Jumping up and rebounding is an example.

Over head slams

Your upper body and core will be engaged during over head slams. It increases your intensity when combined with traditional weight training and helps burn more calories. Medicine balls and large pliable medicine balls are offered in most gyms as a training tool. The smaller versions are usually coated with rubber which allows a higher bounce. However, if your gym does not provide medicine balls there are specialty sports stores and large chains that carry several types.

How to execute a slam

Keep your feet shoulder's width apart, slightly bend your knees and bring the ball up and behind your head . Then, forcefully slam it on the ground. A lighter ball will bounce higher so keep your eyes on the ball and catch it when it bounces so you are not injured.

Squat jumps

Add several sets of squat jumps to your fitness regimen instead of taking long breaks between sets. You'll keep your heart rate up for a cardiovascular workout and stay within a calorie burning zone. Add an aerobics step to the movement after you've become more accustomed to the exercise.

How to execute a squat jump

A squat jump begins in the same position as a regular squat but has an explosive movement added to it. If you've never done this plyometric move then pretend you are about to sit in a chair. Bend your knees until your legs are parallel to the floor and jump and drive your arms upwards. Come back to the start position and take a second or two rest before executing the next movement.

What's the rep count?

Your reps will vary and might be anywhere from 10 to 15 or as many as you are comfortable with. If these movements are part of your workout then use the set and rep count that you would normally use. Keep in mind that you have an entire workout to finish if you plan to incorporate plyometric exercises between sets. Although you should push yourself you will want to finish your planned routine.

Get familiar with the exercise

If you're like me, plyometrics might scare you until you're familiar with the movements. I worry that one of these high intensity exercises will lead to an injury and I won't be able to compete. Perhaps you're afraid of injuring yourself as well? That's a natural fear when plyometric exercises are not within your ordinary routine, but there are several intensity levels to choose from. When you reach a level of comfort with low intensity plyometrics then move on to high intensity exercises.

Source: Power Systems
Source: Sports Fitness Advisor
Source: Experience