Plyometrics for Bodybuilding

What Is Plyometrics?

Plyometrics is the use of various forms of movement to improve physical fitness. The term “ply” means two things:

1) Ply (2) – A combination of two words; strength and exercise.

In other words, it’s a form of resistance training.

2) Meters (3) – Meter (4) – Measurement unit used in physics, which measures force or energy per unit area.

So, it’s a type of resistance training.

The word “meters” comes from the Greek word for “foot”. The meter is used to measure the amount of force exerted when an object is moved with a certain speed. For example, if you move your foot at a rate of one centimeter per second, then the meter would indicate how much force was exerted during that time period.

So, the word “meters” refers to the amount of force exerted when moving an object.

But, what exactly are these types of movements?

Well, there are many different types of movements that involve moving objects with high speeds. Some examples include: jumping jacks, running sprints, jumping rope and skipping ropes. These kinds of activities require a great deal of coordination and skill to perform successfully. Though it may not seem like it, plyometrics exercises are extremely safe and effective. They strengthen large groups of muscles at the same time, which helps in many other sports and activities.

Recent studies have shown that plyometric exercises can help greatly in injury prevention. The fast and powerful movements which plyometrics exercises involve greatly increase the strength of tendons and ligaments. They also help prevent muscle tears and other types of sports injuries. And as mentioned above, plyometric exercises also prevent osteoporosis. This is mainly due to the increase in bone mass that plyometric exercises cause.

Due to the success of plyometric exercises, several new types of sports and exercise equipment have been developed which help with plyometric routines. This has allowed for a much safer experience while doing plyometric exercises and has also increased the amount of fun involved. The various types of equipment can be used by anyone who is physically fit enough to engage in plyometric exercise routines. These equipment types include: jumping rope, skipping ropes, medicine and slam ball, dumbbells and strength training equipment.

The history of plyometrics exercises dates back to the mid-20th century. In the 1950’s, a Soviet coach from Georgia named Vladimir Janda developed these routines as a way to improve his own sports performance. Later on in the 1960’s, Bulgarian weightlifter Tudor Bompa introduced the routines to American professional sports teams. Since then, plyometrics training has become one of the most popular types of exercises used by professional and amateur sportsmen all over the world.

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The following sections will go into greater detail concerning plyometric exercises and their benefits.

History Of Plyometrics

Tudor Bompa, a well-known coach from Romania, is commonly recognized as the man who introduced plyometrics to American professional sports teams in the mid-20th century. However, this training technique was not an original idea of his. He had borrowed the concept from a Soviet coach, who was a former weightlifter himself, by the name of Vladislav Janda. Janda was a native of Georgia and is often considered to be the “Father of Plyometrics”.

In the late 1950’s, Janda developed these exercise routines as a way to improve his own sports performance. He was an athlete and a weightlifter by trade and routinely incorporated plyometrics training into his regular exercise routines.

By the 1960’s, Tudor Bompa had become a well-known coach for the Romanian weightlifting team. He took one of his weightlifters, Nicu Vlad, to a training camp in Crimea in the former Soviet Union. It was here that he first learned about plyometric exercises. Vlad was able to out-perform all of the other weightlifters in camp, which gained him a lot of attention. He attributed his success to the plyometric exercises that Bompa had introduced to him.

Bompa incorporated these exercises into the training routines of all the other weightlifters on the team. The results were so great that other sports teams, like track and field, began taking notice as well. Bompa eventually published a book on the subject matter in 1972, named “Modern Training Principles”, which detailed his concepts and ideas on how to best implement plyometrics into one’s exercise routine.

After Bompa introduced plyometrics exercises to the American sports community, their popularity increased quite rapidly among not only weightlifters, but also basketball and volleyball players. Some coaches and trainers began referring to these exercises as “Bompa Exercises” and they are still popular to this very day.

Types Of Plyometrics Exercises

There are several different types of plyometric exercises that a person can engage in. Each of these exercise routines targets a specific area of the body, such as the arms, legs, core or upper body.

Sources & references used in this article:

… the effects of three training programs of stretch-resistance, elastic-resistance and plyometric-resistance on muscle function and body composition in male bodybuilders by HM Nasiri, KSA Hosseini – 2019 –

Comparison of Anthropometric Measures of Competitive Bodybuilders to Judges’ Scores and a Comparison of Judges’ Scores by E Derse – 1993 – Health for life

Integrating low-intensity plyometrics into strength and conditioning programs by RP Gaines – 2001 –