Plyometric Burpees

Time to combine two forms of training that typically don’t go together to form plyometric burpees.

Sort of like juggling and fire. Could be fun. Could be dangerous.

Perhaps you’ve been part of the Burpee Bash and been learning to love to hate the burpee. Perhaps you’ve even done some depth jumps or other plyometric conditioning. But have you tried the combo?

Plyometric Conditioning

Entire volumes can, and have been, written about plyometric conditioning. Here’s a very simplified summary of this form of training.

Plyometric conditioning focuses on how our muscles can act as springs. When we land from a jump our joints and muscle react to stop us from falling. That initial reaction is called an eccentric contraction. If we want to move again, our muscles must stop the movement, and then start in the opposite direction; called an isometric and concentric contraction respectively.

Those three types of muscle contractions are what make plyometric conditioning unique:

• Eccentric Contraction – landing
• Isometric Contraction – stop motion
• Concentric Contraction – take off

I know that’s a gross oversimplification.

But it works. ACE says plyometrics delivers by focusing on controlled impact and maximum power. I like it.

So what does that have to do with burpees?

Plyometric Burpees

With the traditional movements included in a burpee do not see the plyometric pattern of three: eccentric-isometric-concentric. (Except possibly in the pushup.)

But we can add it!

That exactly what we’ll do. We are going to add two additional movements to the burpee:

1. Plyometric Push Up
2. Plyometric Jump

Plyometric Push Up

To add some plyometric training for the upper body we focus on the push up part of the Burpee. We essentially just add another push up repetition, but make this one explosive.

Do these steps:

1. From the top push up position, right after kicking your feet back from squatting down.
2. Lower yourself down – the eccentric contraction.
3. Stop motion at the bottom – the isometric contraction.
4. Push off hard to force your body into the air and your hands coming off the ground – the concentric contraction
5. Now land softly, lowering your body down for another push up
6. Come back up, but this time not explosively and go on with the burpee

When exploding off the ground with plyometric pushup start with the goal of getting your palms off the ground, the progress to the clapping pushup. Check this video for a good description of the clapping version of the plyometric push up.

Plyometric Jump

Then to add some plyometric training for the lower body we focus on the jump part of the Burpee. Much like the push up we are going to add an explosive repetition of the jump into the sequence.

Do these steps:

1. From the deep squat position after completing the push up
2. Jump up into the air, extending completely with arms overhead
3. Land softly, lowering yourself down – the eccentric contraction
4. Stop your motion, but do not dwell – the isometric contraction
5. Do not hesitate at the bottom, but jump back up – the concentric contraction
6. Land softly and continue with your next burpee repetition

Burpee Bash – Plyometric Burpees

For this, the third week of the Burpee Bash June Fitness Challenge do three workouts with rest days in between.

The plyometric burpee workout consists of three sets of burpees. For each set complete as many plyometric burpees you can do with good form. Rest for 60-90 seconds between sets.

Explode your fitness this week with Plyometric Burpees.

Images

• Fire Poi Expo by john curley