If you are looking for a way to mix up your workout, you're tired of basic weight training using dumbbells and machines and the elliptical, give this workout a try! It will combine the benefits of explosive strength training with a cardiovascular workout.
WHAT IS REACTIVE STRENGTH? Reactive Capacity Training, also known as plyometric training holds great relevance for today's athlete and non athlete as well. Reactive Capacity basically means reactive muscular contraction upon impact. Essentially reactive strength is the ability to absorb a force or impact followed by a more forceful muscular contraction in the opposite direction. Unlike typical strength training exercises that involve long, slow movements designed to increase muscular strength and mass, plyometric exercises involve quick, explosive movements designed to increase speed, power and coordination. A Reactive Capacity exercise consists of three phases. The first is rapid muscle lengthening movement called the eccentric phase. Second comes a short resting period called the amortization phase. Finally, an explosive muscle shortening movement called the concentric phase. The idea is to repeat this three part cycle as quickly as you can. The goal of Reactive Capacity exercises is to decrease the amount of time in-between the eccentric and concentric movements. By reducing the time in-between these two movements, you can become faster and more powerful. Examples where Reactive Capacity is demonstrated is during sports... When a ball hits a bat, the body absorbs the impact of the ball against the bat while generating a forceful contraction propelling the ball in the opposite direction. Another example would be seen in basketball where a player receives a chest pass and either passes to another player or plants his foot absorbing the impact while immediately generating a forceful muscular contraction to propel himself vertically for a jump shot or lay up. WHY IS REACTIVE STRENGTH IMPORTANT Athletic performance where an athlete would need to jump high or perform a rapid side movement would benefit from Reactive Strength training. Without it the athlete will not be able to effectively absorb force as they run and jump. This is important because when you plant your feet as you are about to jump you are applying a lot of force down into the ground. If you are not able to absorb that down force and brake your descent effectively your knees will buckle and you will be unable to then apply your concentric power back into the upwards movement of the jump. While high levels of reactive strength are definitely advantageous to jumping high, the benefits don’t end there. It also helps tremendously for participants in most team sports as it is one of the key factors in an athletes ability to change directions quickly. Just like a jump is a rapid change of direction from down to up, a football player for example, trying to avoid a defender will also use a rapid change of direction to try and out maneuver their opponent. HOW DOES REACTIVE CAPACITY TRAINING BENEFIT THE NON-ATHLETE? By training using methods such as hammering a tire, box jumps, medicine ball floor slams, wall-balls etc. you activate neuron capacity to contract the muscles involved in absorbing of the impact (eccentric) and respond with a forceful reaction allowing the muscles to contract (concentric) forcefully. This will predominantly work on the fast twitch muscles which are responsible for quick, explosive movements. The more force you produce to absorb impact, creating a neurological response allowing better ability for the muscle to contract more forcefully. This will increase muscular contraction which increases power and strength. Reactive Capacity Training will also increase tendon and ligament strength as well. This translates into the ability to perform daily tasks with greater ease. From an aesthetic point, the more forceful a muscle contracts, the more stimulus is placed on the muscle fibers causing not only strength and power but also muscular growth. This will increase your resting metabolism while shaping and toning your body! A final component in increasing power and speed is your nervous system. Every time you contract your muscles, a signal is sent from your brain to your muscles via your neuromuscular system. The more efficiently your neuromuscular system can transmit this signal, the faster you can contract and relax your muscles, which in turn increases your speed and power. This boosts efficiency and reaction time in event of slips and falls, catching something that may have fallen etc. EXAMPLES OF REACTIVE CAPACITY EXERCISES Medicine Ball Chest Pass While facing a wall or a partner, hold a medicine ball at your chest. Explode the ball forward in the same fashion as a basketball chest pass. Catch the ball off the wall or from a partner absorbing it back into your chest. Immediately press it forward again. Burpees Also known as Squat Thrusts. From a standing position, jump down into a pushup position, perform a pushup and immediately jump back up to your feet. Wall Balls While facing a sturdy wall (I don't recommend drywall!!!) squat deeply, as you explode upward push the medicine ball as high as you can up the wall hitting the wall. As the ball descends, squat and catch the ball. Seated Medicine Ball Catch and Side Throw While seated on a bench or physioball, have a partner toss a medicine ball to your side. Catch the ball absorbing the force to your side in a rotary torso motion. Immediately throw the ball back as if you were throwing out a bucket of water. Squat Jumps. Stand with your feet shoulder width apart. Squat down and jump as high as possible. Upon landing, squat and immediately jump up again. Lateral Jumps. Stand next to a cone or another object that you can jump over. Jump sideways to the opposite side of the cone. Upon landing, immediately jump to the other side. Remember to make the jumps as quickly as possible. Tuck Jumps. Stand with your feet shoulder width apart. Explode and jump as high as you can. As you rise, pull your knees into your chest. On the way down, straighten your legs and land softly on the balls of your feet. As soon as your feet touch the ground, perform another tuck jump. Alternate Leg Bounding. Bounding is sort of like running, except your steps are longer and higher. Drive off your right foot and bring your left knee up. Try to stay in the air as long as possible. Land on your left foot and repeat with the right foot. Box Jumps. Stand in front of a box or other suitable platform (like a park bench). Try to find a box that’s at least 18″ off the ground. As you get stronger, increase the height. Jump onto the box and immediately back down to the same position. Immediately repeat. Perform the jumps as quickly as possible. Vertical Depth Jump. Start off by standing on top of a box or other platform. Hop off the box and land on both your feet. As soon as your feet hit the ground, jump as high as you can. Get back on the box and repeat. Plyometric Push-up. Assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor with enough force that your hands leave the floor. Repeat. * There are a lot more various exercises which can found by searching youtube or google for plyometric training. CONCLUSION Reactive Capacity Training is extremely strenuous to the muscular, nervous systems as well as tendons and ligaments. I recommend you build up muscular and tendon strength by doing strength training first to condition the body. This workout is not recommended for the de-conditioned. As always, consult your physician and a CERTIFIED PERSONAL TRAINER for proper instruction and to ensure you are healthy to participate in a fitness program.
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Josh McCabeAs a Personal Trainer, I am here to help you live the healthiest life style possible! This includes eating habits, workouts and just living well! Ask questions, share ideas and cheer one another on! Categories |
Photo used under Creative Commons from Mr. Vincent Freeman