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4 Training Methods:
1: Extensive Plyometrics: The first method involves sub-maximal jumps, such as jump rope, pogo hops, ankle hops, skips, and rhythmic bounding. These exercises are performed for higher repetitions (30-60 seconds) to build tissue capacity for more intense athletic movements. Suitable for beginners to advanced athletes, this method helps prepare the body for rigorous training.

2: Overcoming Isometrics: This technique focuses on attempting to move an immovable object, providing a high neuromuscular stimulus with relatively low fatigue. Coached with a 3-second ramp-up of force followed by 3 seconds of max force production, examples include mid-thigh pull, calf raises, and leg extensions against resistance. This method offers position-specific strength and is deemed safe.

3: Dynamic Effort: Involving the movement of sub-maximal weights as quickly as possible, dynamic effort training aims to improve power and accelerate through the end of each repetition. The load percentages vary, with lower body exercises typically at 75-85% for 2-5 reps and upper body at 50-60% for 3 reps. The method helps vary joint stress from maximal effort work.

4: Zone 2 Cardio: This method, different from skyzone cardio, entails performing steady-state cardio around 60-70% of the maximum heart rate. It provides cardiovascular health benefits, true aerobic training adaptations, low fatigue, and can be achieved through skill training or sport practice. Examples include treadmill running and rowing.

Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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