Does Plyometric and functional training promote lean muscle?

H Wenghonn,

plyometric and functional training has the characteristic that it is typically done at lower loads, higher repetitions and through all three planes of movement. According to the SAID (Specific Adaptation to Imposed Demand) principle, this type of training would make people functionally strong without creating excessive muscular hypertrophy (even though some will occur).

Karin Singleton
www.meltnc.com

Plyometrics and functional training are more aimed at performance outcomes. This can be sports performance, vocational performance, etc. There are numerous physiological adaptations involved in the recovery outcomes of these forms of exercise. Lean tissue adaptations are more profound in the the connective tissues (bones, ligaments, tendons, fascia). But if these are implemented correctly for the individual client, some increase in muscle tissue (density, volume, etc.) may occur. Or some degree of maintenance could be the outcome.(stasis vs. detraining).

More lean mass will be an adaptation for novice exercisers as compared to more experienced exercisers (if they have been training properly).

This may be a bit of a simplificaton of the subject, but it is as much information as I can give without turning this into a full blown physiology lesson.

Hello Wenghonn Kan,
If done properly and incorporated into cross training, I don’t see why not. Remember, balance makes anyone better at what they do. Here is something you may like to read:

http://www.ideafit.com/answers/what-are-the-benefits-of-plyometrics

Take care,
Natalie aka NAPS 2 B Fit.

Hi Wenghonn,

Here are a few articles to read that explain both plyometrics and functional training, and if you do a search of them on IDEA you will find even more. The answers to your question can be pretty involved, and it’s always a good idea to understand the foundation and purpose of the exercises you choose.

http://www.ideafit.com/fitness-library/explosive-power

http://www.ideafit.com/fitness-library/functional-training-defined

Hope these help you along with the other answers given.

Christine