August 18, 2020, 6:58 pm | Read time: 3 minutes
At the FITBOOK Move Jam, Germany’s largest online training festival, experts answered questions about training and health. Fitness professor Dr. Stephan Geisler explained, among other things, what exactly plyometric training is and for whom it is (not) suitable.
Plyometrics traces back to the term pleythein, which in ancient Greek describes “growth.” But what exactly does plyometric training look like, and what does it achieve? FITBOOK reader Moritz from Münster posed this question to Prof. Dr. Stephan Geisler (IST University of Applied Sciences Düsseldorf and German Sport University Cologne) at the FITBOOK Move Jam 2020.
Plyometric training is particularly known in competitive sports disciplines where jumping power, explosive strength, or reactive strength are required–such as track and field, basketball, or weightlifting. Former sprint superstar Usain Bolt and the national soccer team are not the only ones who swear by it. In plyometric training, for example, drop jumps from a box followed by a stretch jump or several consecutive single-leg jumps are performed. The goal is always to keep ground contact time as short as possible while jumping as far or as high as possible.
The other expert talks at FITBOOK MOVE JAM 2020
- Performance Enhancement with Neurocentric Training – Luise Walther
- Tips for Running Beginners – Dr. Paul Schmidt-Hellinger
- Recovery After Training – Fitness Professor Dr. Stephan Geisler
Plyometric training can also have disadvantages
“This form of training has advantages–clearly on the performance level,” explains the fitness professor. That’s why it is especially common in competitive sports. However, he also warns of the disadvantages on the health level. “If I jump down from a 40, 50, 60 centimeter high box and quickly jump back up, it’s an extreme strain on my joints,” warns Geisler.
Especially amateur athletes and those not so young should be cautious with this form of training. Plyometric training relies on quick execution to stimulate the corresponding muscle response. Despite the speed, proper execution is essential, making the training very demanding in terms of coordination. Therefore, it is less suitable for the untrained.
How do I know if I’m overtraining?
In addition to plyometric training, the fitness professor also addressed the question of how to recognize if you’re overtraining. However, this question is not so easy to answer, Geisler admits. There are several symptoms that can develop in a state of overtraining. “A classic sign is initially an increased susceptibility to infections.” Other signs include severe fatigue or lack of motivation, stagnation, or even a decline in performance.
Also of interest: Overtraining – Signs and What You Can Do About It
“At least if these symptoms occur frequently or all together, then alarm bells should ring,” explains Geisler. Since overtraining primarily affects those who exercise a lot and very intensively, a dangerous process can be set in motion. “It becomes particularly problematic when I don’t realize that I’m overtraining,” describes the fitness professor. Then you fall deeper into this hole. As a result, it doesn’t just stop at fatigue and decreased performance, but pronounced sleep disorders may also develop.
You can watch the complete expert talk with Prof. Dr. Stephan Geisler in the video above!