| In this article I will teach you what to look for in a | | | | training day workouts with speed/plyo days & |
| Vertical Jump program & what potentially leap | | | | poor plyometric training guidelines are 3 more |
| robbing mistakes avoid.There are without a doubt | | | | pitfalls to avoid. You can't just give everyone the |
| quite a plethora of various Plyometrics & "Jump | | | | same workout. Everyone's body type & needs |
| Higher" systems available on the internet as well | | | | are different. Do you know how high of a box to |
| as numerous sites offering "FREE" plyo guidelines, | | | | start doing depth jumps from? How about when |
| or mini-programs, Jump bands, jumpsoles, gadgets | | | | you should raise the height of your depth jump |
| & exercise demos. The options are endless, so | | | | box? I do! And guess what its different for each |
| with so much to choose from, how is an athlete | | | | person reading this.So now lets get you (the |
| to know which is the best for them. I am | | | | soon-to-be slam-dunker!) on the right track. We |
| constantly asked what I think of "Air Alert 2", | | | | need to take a whole body & lifestyle look at the |
| "Jumping Advantage" or "Mad Hops" or some | | | | situation. No single exercise is going to really do |
| other trendy gimmick to hit the scene. Of coarse, | | | | anything. Get a big picture. Start with your goal. |
| this is what I do... I research them, pick them | | | | How fast do you want to run a 40 yard dash? |
| apart, & so on. As you can imagine being in the | | | | How high do you want to jump? 36", 40", or |
| field I'm in I have pretty much reviewed every | | | | more? It can be done! Now start looking at body |
| E-book, manual & devise on the market. If I | | | | composition, muscle fiber type, & progress you've |
| hadn't, how could I honestly be offering a good & | | | | maybe already made & why. You need to know |
| competitive product? Having said that here's | | | | whether you still need to gain more of muscle |
| some pointer & my advise on what to look | | | | strength base (And what's the fastest way to do |
| for.O.K. for starters it almost goes without saying | | | | that!) because you can't produce more power |
| that you get what you pay for. Many sites give | | | | than you can absorb. Or do you need more |
| some basic examples of getting started on a plyo | | | | speed/elastic strength & some better ways do |
| workout or basic VJ program. They are just | | | | that.Lastly start catering your workouts to your |
| that..BASIC. Other than a good idea of how a drill | | | | personality. If you get bored of a particular |
| might be done or what the history of plyometrics | | | | exercise quit doing it for a few weeks. Get the |
| are don't expect much. Why? Most of these hop, | | | | boom box out & play some music that pumps |
| skip, & bounds you are seeing are really the low | | | | you up & keeps you going at. Add some variables |
| end of the "plyo pool" which aren't completely in | | | | that make them more exciting like depth jumps |
| effect but well like I said before don't expect | | | | to a dunk on a lowered rim. Make a target just |
| much!Now for all the Mass-Media Downloads & | | | | slightly above your current vertical to reach at to |
| Johnny-come-latelies you've run into. Here's 2 | | | | keep you going. Incorporate other skills you need |
| words for you: PROPAGANDA & HYPE! Yes | | | | to develop into a session like dribbling between |
| these guys are professional salesmen or pay big | | | | sets or while doing a more simple jump exercise. |
| bucks to have professionals write a killer ad to | | | | and finally make your work outs short. No more |
| get you drooling over an otherwise very average | | | | than 30 minutes. I hope this piece helps you on |
| product. Now I'm not bashing or hating these | | | | your quest to greatness & higher skies!Mark Sias |
| sites, there trying to make an honest buck & so | | | | Plyometrics,Speed, & Strength Expert |
| am I. Most of the programs do work but here's | | | | bionicplyometrics.comThe author, Mark Sias is a |
| some flaws I have found:1) The same 3rd grade | | | | 27 year-old Florida native currently resides near |
| borderline plyos I mentioned earlier that I used to | | | | Flint , Michigan . Mark is the owner of Bionic |
| do when I was 8.(They didn't do much good then | | | | Plyometrics, a site devoted to new developments |
| but for $40 they will now?) Here's one I love to | | | | in power and speed training. Mark is a former |
| get asked. "How many weeks is your program?" | | | | gymnast and black belt in Tae Kwon Do with 17 |
| My answer? Until you reach your personal goal. | | | | years of practice. He also professionally instructed |
| You can't just make a pre-designated time limit | | | | USAG and AAU competitive gymnasts up to level |
| (like 12wks or 16wks or 3 months) on a program. | | | | 9 for 6 years, with numerous credentials. This is |
| What happens when you reach the end of it & | | | | where he was first able to apply plyometric |
| you still can't dunk? Do it again they say! Or | | | | concepts & stabilization development. |
| instead you do what you should have in the 1st | | | | He is also a personal trainer, has worked with |
| place...By Bionic Jumping Power!2) Exhaustive reps | | | | division-1 college basketball players on some new |
| & sets. It's far better to do ten good, focused, | | | | concepts in vertical jump training yet to be used, |
| powerful reps of a drill & be done than to | | | | with impressive results! Mark Sias regularly |
| hammer away mindlessly at 5 sets of 100 jump | | | | consults other trainers across the country who |
| ropes or "rim touches". It's been proven that over | | | | are working with athletes seeking to improve |
| 75% of the benefits of any kind of workout | | | | power & performance. |
| session come in the very first set.3) Overtraining. | | | | He shows the students how to adapt |
| This is a big problem I run into. DO NOT | | | | plyometrics for improving cheerleading |
| WORKOUT EVERY DAY, PERIOD! If you want to | | | | stunts,balance,power tumbling and much more |
| rob your body of all the muscle building | | | | rapid learning! |
| testosterone it produces, then well O.K. You need | | | | If you have any questions you would like to ask |
| to give your nervous system about 48 hrs to | | | | Mr. Sias about vertical jump, nutrition, plyometric |
| recover from the shock you gave it.4) Squat | | | | training,he can be contacted at his site |
| overkill, One size fits all programs, mixing strength | | | | bionicplyometrics. |