Issue #11


by Juan Carlos Lopez

2005 NPC Fitness and Bodybuilding Nationals

2005 NPC Fitness and Bodybuilding Nationals Review

20 Questions with our cover model: Kristi Wills

Cover Model Video Interview: Kristi Wills

Journey to my Pro Card by Kim Seeley

Kristi Wills, Tami Ough, Yamille Marrero, Heidi Fletcher, Rhonda Riley and Kat Taylor

Plyometrics: A Great Way to Mix Up your Workout
by Misty Green

Video Interview: Alicia St. Germaine

Helpful Hints for choosing a Contest Suit
by Merry Christine

Video Interview: Heidi Gay

Fitness in Finland
by Kaisa Piippo

Egg Whites, Sweet Potatoes, Blah, Blah, Blah
by Katie Szep

Video Interview: Angi Jackson

Interview with Swedish Pro FBB Klaudia Larson

Watching my Figure
by Waleska Granger

Fitness Team BC Helps you (for these winter months)
by Linda Cusmano

Plyometrics: A Great Way to Mix Up Your Workout by Misty Green

Hmmm…what can I do to change up my routine and get in a great workout? If you have ever wanted to mix things up a little and combine cardio with strength training, plyometrics might be a nice supplement to your routine. I competed in track & field for over 12 years and plyometrics was the number 1 key for developing strength, speed and explosive movements. Not to mention a kick butt workout.

Plyometrics has received blame for overtraining and injury but it’s like any other form of training, if used incorrectly or irresponsibly it can have its risks. To help prevent injury the following basic guidelines should be followed.

Basic guidelines:
- a solid strength base is required before starting
- you must always warm up before starting (10 -15min minimum)
- plyometrics exercises should be done on grass of soft surface, such as an aerobics room floor
- a plyo program should only supplement your normal routine ( I personally do a plyo program only twice a week / three times max & that is only if it is off season)
- give yourself plenty of rest time between sets (if you are just starting a program, 5 min rest, if you are more advanced, 2-3 min rest)
- form is most important to prevent injury but also perform each exercise with max speed and power for the exercise to be efficacious
- I do not suggest adding weights, such as ankle weights unless your are extremely advanced, doing so could sacrifice form, which can lead to injury
- Always try to land on your entire foot so your muscles absorb the shock and not your ankles
- To prevent any extra strain on your back, try to keep upright during each exercise
The following is an example plyometric training program (the descriptions of each exercise are below).

Sample Workout # 1: Repeat 3 times
Go through each exercise as listed with no rest (beginners, if need take 30sec then go to next exercise) after last exercise listed rest (3-5 min) and then repeat entire sequence.
Skipping (similar to jump rope w/out rope) - both feet 1min
Skipping- 1foot at a time (like when you where little) 2min
Jumping jacks- 1min
Tuck jumps- 10 jumps
Depth jumps- 10 jumps
Squat jumps- 10 jumps

Sample Workout # 2: Repeat 3 times
Go through each exercise as listed with no rest (beginners, if need take 30sec then go to next exercise) after last exercise listed rest (3-5 min) and then repeat entire sequence.
Jumping jacks- 2min
High Knees- 1min
Squat Jumps- 10 jumps
Burpees- 10 times
Lateral jumps- 10 jumps
Single Leg Hops – 10 hops each leg

Sample Workout # 3: Repeat 4 times (For box drills, aerobics box will work)
Go through each exercise as listed with no rest (this is a more advanced workout, not recommended for beginners) after last exercise listed rest ( 3-5 min) and then repeat entire sequence.
Jumping jacks- 2min
High Knees 1 min
Fast Feet w/box- 1min
Box Step w/Knee Drive- 3 min
Tuck jumps off box- 15 jumps
Single leg hops w/box- 10 hops each leg

Plyometric Descriptions:

Jumping jacks – Start with legs side by side and arms at your side. In 1 motion, jump & spread your legs out to the side while you raise your arms out & up over your head . Land and start over.

Tuck jumps – Standing, jump up with both feet and tuck both knees in towards chest.

Begging of Tuck Jump (front view)
Tuck Jump (side view)
End Tuck Jump (Front View)

Depth jumps – Similar to tuck. Standing, jump with both feet and instead of tucking knees, try to jump out as far as you can. Goal is to get as much distance as possible.

Squat jumps – Start in a squat position and jump up as high as you can. Beginners land in standing position and start over. For a more advanced move, land back in squatting position and explode up immediately, doing each squat jump 1 after another.

Begging of Squat Jump
End of Squat Jump

High Knees – Running in same spot, pick your knees up to waist height and pump arms in running motion.

High Knees

Burpees – Start in standing position, bend knees & place hands on ground. Extend legs back & you should now be in a push up position. Bring knees back in towards chest & stand back up. This should be all one fluid motion.

Burpees (Start)
Burpees (Middle)
Burpees (End)

Lateral jumps – Start in standing position and jump with both feet (similar to tuck jump) and land side to side. You should be jumping left to right or vice versa as if you are jumping over something.

Single leg hops – Start in standing position and bring one leg up. You should be standing on one leg, now jump as far as you can the one leg. You can alternate legs for each jump or for more advanced, do all jumps in that set on 1 leg then switch to the other leg.

Single Leg Hops (Start)
Single Leg Hops (Middle)
Single Legs Hops (Finish)

Fast feet w/box – Use aerobics box. Step on and off quickly making sure each foot touches the box. Make sure to change position on next set so the opposite leg leads.

Fast Feet w/ Box (Start)
Fast Feet w/ Box (Middle)
Fast Feet w/ Box (Finish)

Box step w/knee drive – Stand behind box and place 1 foot on top of box, push off and explode vertically, with leg that is on the box, while driving knee of other leg up towards you chest. You can land with one leg or both. Landing with both will help entire body absorb shock. Repeat with other leg.

Box Step w/Knee Drive (Start)
Box Step w/ Knee Drive (Middle)
Box Step w/ Knee Drive (Finish)


Tuck Jump Off Box (Start)
Tuck Jump Off Box (Medium)
Tuck Jump Off Box (Finish)

Don't get frustrated if you Don't pick up each exercise right away. Doing plyometrics, like anything else, takes time and practice. Remember to focus on form and have fun with it. Enjoy the workout!

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About the Author...

Being a competitive track star, Misty decided to compete and is very close to obtaining her pro card. She impressed many at the 2005 Emerald Cup and Jr. Nationals in Chicago. Next year she will be looking to get her pro card. Misty's track background and strong plyometric techniques have made her legs stand out from all other competitors. The article here is a classic HardFitness read so enjoy and learn.

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