CLLIP

June 26, 2009

Constant Low Load Interval Plyometrics (CLLIP)

I know many of you are always on the lookout for a new way of training, well CLLIP will definitely form a new a string to your bow.

The principle behind this exercise is simple: take a light weight (low load), and throw it plyometrically from one hand to the other, CONSTANTLY. Repeat this with varying speeds for between 1 and 10 minutes.

As an example, I throw a 1kg dumbbell from hand to hand whilst seated for up to 10 minutes.

Why do this? It hones in and specifically targets the arm muscle. The plyometric aspect enhances proprioceptive awareness because your neural network is constantly working to calculate the minute differences in angle and trajectory, and over time you will develop a much more acute spatial awareness which aids sports, martial arts and accuracy of technique when using free weights. Doing this constantly for several minutes is excellent at building up arm endurance in the fast twitch fibres.

The only downside to this technique is that it can be mentally boring as performing the same action again and again does not stimulate the brain organ much. To combat this, I find that facing a mirror helps; sit very close and focus hard on your form.

Next time you see a guy facing the mirror lobbing a puny weight neurotically from hand to hand, remember that he’s not a ‘n00b’ but probably an elite athlete so give him a knowing wink.

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