Fast-twitch muscle fibers deteriorate with age… unless you use them. Here’s how to tap into them before every workout.
As people age, Type 2 (fast-twitch) muscle fibers deteriorate. This is the muscle fiber responsible for gaining lean muscle mass, which is connected with your basal metabolic rate, the rate at which you burn calories at rest.
Plyometric training improves the production of muscle force and power, so not only will regular plyometric work help with your body composition goals, but you’ll also have the power (pun intended) to improve performance. You can progress or regress all of the variations you see here. For most, added resistance isn’t necessary. Plyos are relatively easy to learn and easy to recover from. You don’t need a huge investment of time.
Do a jump or plyo push-up variation before every workout and ideally alternate between the two. Do 3 sets of 3 reps with 60 seconds of rest between sets.
Most people think plyometrics are unnecessary for general fitness – if they even think about them at all – but you’ll notice your body and performance changing quickly. And all it takes is 5-10 minutes before your regular workout.
I definitely need to work on this.
Jumping rope is plyometric. How much of that do you think’s appropriate before hitting the weights?
I think keep adding bits to your already 1+HR and with other things stretching before and after add this in you are running up 3ish hours. I haven’t got the time for added accessory work it’s a long enough day for me from 04.00 then in bed for around 20.00
Definitely try to do some of each a few times a week.