Soft Plyometrics©

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Soft Plyometrics©

Introduction to Soft Plyometrics©



What are “Plyometrics”

• Plyometrics are defined as specific training protocols

designed to develop fast and powerful movements by

stimulating the nervous system as well as soliciting the

elastic potential of muscles and connective tissue. Their

primary purpose is to improving sports performance.




•There is a significant amount of research and literature that

currently exists that support

plyometrics as a fundamental

component of high performance

training and the development of

strength and power.




• Plyometric exercises are quite varied

and can be implemented with both

upper and lower body considerations.




• The specific scientific foundations of plyometrics are quite well known,

however it is important to review the basic fundamental elements.

• Plyometrics solicit both mechanical and neurological responses from the

body. Muscles perform both concentric (shortening) and eccentric

(lengthening) contractions. The eccentric contraction produces the most

force per unit and can be performed at high speed therefore it is the main

type of contraction that is used in plyometric training. When muscles are

loaded in this fashion, there is a mechanical stretch response that is solicited

resulting in a more powerful contraction and velocity. The neural response

(myotatic stretch reflex) is defined as the activation of muscle spindles and

other musculoskeletal sensory organs detecting muscle stretch and sending

impulses to the spinal cord which result in more dynamic contractions.




• The implementation of plyometrics is largely subjective

in terms of specific guidelines and standards, howeverany responsible protocol follows a low-risk approach. As

a general rule, plyometric exercises are implemented

progressively from low intensity to high (shock) intensity.

In addition, the typical plyometric (or power based)

protocols should only be implemented following adequate

attention to an efficient strength phase and strength to

power transitional phase.



Soft Plyometrics and Periodization

In general, training protocols follow a

particular pattern: as training intensity

goes up, the training volume will go

down. Given the fact that plyometrics are

of relatively high intensity and follow a

generous strengthening phase, they are

implemented towards the end of a given

cycle and closer towards competition

dates.

Soft Plyometrics are to be considered an extension of the anatomical adaptation

component of the preparatory phase. To be precise, it absorbs the anatomical

adaptation phase because it specifically targets the connective tissue “scaffolding”

(myotendinal unit) of the musculoskeletal system. In addition, it strengthens the

actual attachment s of the tendon to the bone which is, not only essential, but

fundamentally critical in efficient dynamic performance.



Soft Plyometrics© and Periodization

TrainingPhase

PreparatoryPhase

AdvancedPreparatory

Phase

SoftPlyometrics

SpecificPrep

Speed andPower

SpecificStrength

GeneralPrep

GeneralStrength

Therefore, Soft Plyometrics are designed for the specific strengthening

and maintenance of the connective tissue support for the training

process.



“Anchors and Tethers”

• Anatomical adaptation is a very descriptive

term, however it is quite accurate. Itidentifies that the musculoskeletal system

MUST go through an “adaptive” phase in

preparation for more challenging stimulus

later on in the training protocol.

•The functional unit of the musculoskeletalsystem is the muscle-tendon-bone (MTB) or

“myotendonal” unit. Figure 1 represents the

typical understanding of anatomists and the

fitness population in general. Figure 2 is a

crude, but fundamentally accurate,

representation of the same system.

Bone

TendonMuscle

Fig.1 classical MTB understanding

Fig.2 Analogy of the MTB relationship




MuscleThe common approach is the most intuitive also the most intuitive

approach: We want to improve strength and power, so lets focus on the

muscle. This obviously works and has some merit in itself, however

it has a limited potential. If we refer to the previous slide identifying

the MTB as the functional unit, the excessive focus on the musclealone inevitably leads to a very fundamental question: What about the

tendon and the bone? The muscle tends to have a “training

monopoly” when it comes to fitness programming whereas the other elements are overlooked and even dismissed. If we use the adjacent

MTB analogy image to the left, conventional training protocols would

mean that instead of 1 person pulling on the rope, there would be 2 or

3 (stronger muscle = more tension). However, there are two criticalelements that essentially determine the success of this paradigm: How

strong is the rope? How solid is the attachment to the cement block?

Those two considerations ultimately determine to ultimate

maximum potential of the strengthening process. In other words, a

stronger and more resilient rope along with improved attachment to

the cement block will result in significant increases in strength and

power potential of the muscle. In addition, the risk of injury

(breaking of the rope or detachment of the rope from the block) willreduce considerably. Therefore, the “anchors and tethers” should bethe fundamental focus points during the anatomical adaptation phase.




Figure 1 Insertion site structurally small compared to muscle

If we look at the functional unit in an even

more global or expanded way, the

importance of anchors and tethers becomes

more obvious. If we compare the actual

surface area of a given muscle (or muscle

group) versus the actual surface area of its

attachment to the bone, there is a

significantly small amount of “attachment

area” providing support for the larger

muscle bulk. However, as shown in theimage to the left, the “true attachment” is

far more complex than a simple “sticking”

of the tendon to the bone. Like the roots of

a tree, the muscle / tendon / and bone are

synonymous with each other and therefore

should be considered as a singularly

continuous structure instead of three

separate elements.



“Anchors and Tethers” and Entheses

Figure 1 Fibrocartilaginous entheses

Figure 1 Fibrous entheses



Entheses

Entheses as an organ

It has been suggested that entheses may be considered to be a distinct organ with the

sole purpose or provided effective stress dissipitation (Benjamin & McGonagle 2001).

In addition, and in support of this concept, various sensory nerve endings may be found

within the “entheses organ”. The presence of these nerve endings, similar to those

found in muscular fascia, is believed to play an important role by contributing to ones

proprioception. This is because, in theory, such nerve ending may monitor the insertion

angle of the entheses and thus provide one with additional information of the movement

(Shaw 2005).

Mechanics of the insertion site and function

Under the microscope entheses represent an organized cellular arrangement. Since

their function is to dissipitate stresses invoked by body movements, entheses are

predominantly under tension. As a result, these tissues are mostly made up of parallel

rows of collagen fibres (Cooper and Misol 1970). The sites of anchorage of manytendons often blend and are shared between synergistic muscles in an attempt to add

stability (Benjamin 2004). In addition, there are unnamed bonds between tendons

(currently labeled as non-specific fascia) that may provide lines of force transmission as

defined and pioneered by works by Huijing and colleagues (Huijing Muscle as a

collagen composite 1997).

An analogy that helps explain and further define the mechanical function of enthese is

the root system of trees and plants (Ennos 1993). Figure 3 highlights how both muscles

and the bulk of trees maintain adequate anchorage with relatively small zone of fixation

in comparison the bulk of the muscle body or foliage. Mechanically this reserves the

majority of the tendon body to store tensile energy and provide function while remaining

flexible.



Facts

• An interesting mechanical characteristic of

entheses is found within the transition fromflexible tendon to rigid bone. Although the

specifics of the mechanical properties have not

been quantified do to problems in sample size and

tissue fixation, the biological makeup suggests an

increase in strength as one from tendon to bone.

This change in modulus occurs gradually (i.e.flexible to rigid) as to eliminate stress

concentrations that may occur locally at the site of

attachment while providing a flexible anchor for

muscles to adhere (Waite 2004).



Facts

Remodelling

Entheses are known to remodel based on local mechanical

demands. However, since they are essentially avascular, this

process is relatively slow with regards to other vascularized tissues(Silva 2002). In addition, this lack of direct nutrition via blood

supply leads to poor reconstruction following surgery

(Thomopoulos 2002). Like all other tissues, entheses will remodel

based on activity level (stresses). More specifically, their stiffness

or rigidity may be altered during exercises inducing muscle fatigue

(Horita 2003). Interestingly, entheses may be stimulated via three

methods. The first would be the obvious tension that occurs as a

result of muscle flexion. Therefore, forces and stress are passedthrough the muscle tendon unit to the bone and thus provides a

controlled motion. The second method would be the opposite

reaction cycle. Bone may transfer stresses to muscle as the result

of outer stimulation such as a foot ground contact during running

or perhaps from the active working hand of a manual therapist. In

addition to active remodelling, entheses may adapt its

characteristics as a result of age. As one gets older, adipose tissueis known to infiltrate the connection tissue suggesting degenerative

remodelling (Jozsa & Kannus 1997). The third , and most

important with respect to this presentation, is the specific manual

application of Soft Plyometrics which will be outlined in detail

later.



Facts

Injury

It is estimated that as much as 50% of injuries

that occur in athletes that perform dailyexercise involve tendons (or tendon sheets).

The high tensile demands imposed on entheses

may result in various fatigue injuries due to

cumulative micro-trauma or micro-tears. In

addition to these high tensile demands, it has

been shown that the stress distribution withinentheses is non-uniform (Maganaris 2004).

This possesses an important aspect in

biomechanics as it suggests the presence of

physiological stress shielding which would

entail higher stresses in certain areas of the

tissues at hand while other areas would be

sheltered and have less stress bearing

requirements.



Soft Plyometrics© in Perspective

SoftPlyometrics

Preparatory

Competitive

Maintenanceand

Transition

In summary, the implications of the Soft

Plyometric techniques are vast and varied.

Addressing the functional unit through a

more global and fundamental approachresults in a significant increase in “best

case scenario” for strengthening potential

as well as significant reduction in acute

and chronic injury. These specific

techniques are not to be considered to

exclude the conventional wisdom, ratherthey absorb them and unilaterally

increase their effectiveness and potential.

The second part of the Soft Plyometric

demonstration will outline the specific

techniques, guidelines, and scientific

support for their implementation.

Soft Plyometrics©

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