Are you a man over 50 who wants to improve your strength? Plyometrics strength training might be the right type of exercise for you. Plyometrics is an explosive type of exercise that blends strength and agility to improve your physical capabilities. It is an excellent way to increase your strength and power, while also building balance and coordination.
If you’re a man over 50 who is looking to add some plyometrics exercises to your strength training routine, here are 20 of the best plyometric exercises to help you do just that. These exercises can be done at home or in the gym, and can be modified to fit any fitness level.
20 of the best plyometrics strength training exercises.
- Box Jump: This exercise is great for building explosive lower body power and strength. Stand in front of a box or bench and jump onto it with both feet. Step off the box, and repeat.
- Squat Jumps: Start in a squat position, and then jump up as high as you can. Land softly, and repeat.
- Skater Jumps: Stand to one side of a line on the ground, and then jump sideways over the line. Alternate sides, and repeat.
- Burpees: Start in a standing position, and then drop down into a squat position. Place your hands on the ground, and jump your feet back into a plank position. Jump your feet back up to the squat position, and then jump up as high as you can. Repeat.
- Single-Leg Hops: Stand on one foot and hop forward and backward, alternating legs.
- Power Skips: Skipping is an excellent way to increase your speed and agility. Skip forward using an exaggerated arm motion and alternating legs.
- Medicine Ball Slams: Start in a squat position with a medicine ball held in both hands. Raise the ball up over your head and then slam it down onto the ground.
- Mountain Climbers: Start in a plank position and then bring one knee up towards your chest. Return to the starting position and then repeat with the other knee.
- Jump Lunges: Start in a lunge position and then jump up into the air. Switch legs in mid-air and then land in a lunge on the opposite side.
- Broad Jumps: Start with your feet shoulder-width apart. Squat down and then jump forward as far as you can.
- Push-Ups: Start in a plank position, and then lower your body towards the ground by bending your elbows. Press yourself back up to the starting position, and repeat.
- Squat Thrusts: Start standing up and then squat down and place your hands on the ground. Jump your feet back into a plank position, and then jump them back up to the starting position.
- Tuck Jumps: Start standing up and then jump up as high as you can. While in mid-air, tuck your knees up towards your chest. Land softly and repeat.
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Bodyweight strength training Exercises for men over 50
- Side-to-Side Hops: Stand on one foot and then hop side to side, alternating feet.
- Step-Ups: Stand to one side of a bench or box. Step onto the bench with your right foot, and then step off with your left. Repeat, alternating feet.
- High Knees: Start jogging in place and then bring your knees up as high as you can.
- Jump Squats: Start in a squat position and then jump up as high as you can. Land softly in a squat and repeat.
- Single-Leg Hops: Stand on one foot and then hop forward and backward, alternating legs.
- Calf Jumps: Stand on one foot and then jump up as high as you can, alternating feet.
- Squat Jumps: Start in a squat position and then jump up as high as you can. Land softly, and repeat.
These 20 plyometrics exercises are sure to help you increase your strength and power. However, it is important to be aware of your limits and to always start out slow and gradually increase the intensity. Remember to consult with your doctor before starting any exercise program.