Do Plyometrics Increase Vertical Jump?

Almost all competitive athletes use plyometric training to increase power, and "Plyos" are a staple of most Strength and Conditioning programs.

However, plyometric training programming details have been frequently quite murky.  Question  top coaches and few will give you the same answer about ideal repetition numbers, program duration, resistance amounts and sessions per week.  

Yet these considerations should be primary and fundamental considerations in any exercise program design.  Due to the great amount of plyo programming vagueness, I was real excited to read a 2009 meta-analysis on plyometrics and vertical jump.

 

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Band training can improve strength/power in trained athletes

Band+Barbell training shows dramatic squat, bench and average power improvements in college athletes when compared to Barbell only training:

http://www.ncbi.nlm.nih.gov/pubmed/18550975

Band+Barbell gains were about 3x better for average power and squat strength and 2x better for bench press strength when compared to non-band group.

The bands are actually attached to the bars during the squat and bench press movements.

Powerlifters have been using bands (and chains) since at least the 90's.  

As is often the case, the gym looks to have been (way) ahead of the lab... read more

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