If you're getting tired of the same old workout and want to add some new movements, give plyometrics a try. The concept is founded on the idea that the maximum force a muscle can develop is attained during rapid eccentric contraction. When a concentric contraction (where the muscle shortens) immediately follows an eccentric contraction (muscle lengthens), force is dramatically increased.
Many athletes incorporate plyometric training into their workouts to improve sports performance. Football, basketball and volleyball players can use plyometric movements to develop more power for jumping and rapid acceleration. Track & field athletes like javelin throwers and shot putters use plyometrics to promote upper body explosiveness.
A great movement for lower body power is drop jumping. This is where you drop down to the floor from a raised platform or box and then immediately jump back up after making contact with the ground. The drop down gives the required pre-stretch to the leg muscles (eccentric phase) and driving back up is the secondary concentric contraction. The loading in this exercise is determined by the height of the platform or box.
For the upper body, a great plyometric movement is the push up with hand clap. A push-up that includes a hand clap at the top of the movement helps build chest and arm power. The pre-stretch takes place as the hands hit the ground and chest goes down, followed quickly by an explosive upward push. Keep contact with the ground to a minimum to achieve the best results.
Natural Mr. Olympia