Matt Rutzou Applied Exercise Science

A simple yet effective approach to periodising plyometrics
There is no shortage of variations when it comes to plyometrics. Like anything else, when implementing plyometrics it's imperative to approach progression systematically.
Plyometric training at its essence is a tool used to absorb force eccentrically (landing) and apply force concentrically rapidly. from 's plyometric continuum model is a simple and effective way to periodise plyometric exercises systematically in order to maximise this potential.
The following is an example of how to progress your plyometric hops.
1️⃣ Tall to short - 1 leg
2️⃣ Altitude drop - 1 leg
3️⃣ Hurdle hop - stick
4️⃣ Hurdle hop - double contact
5️⃣ Hurdle hop - continuous
6️⃣ Depth jump - 1 leg
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💥Glute Burnouts💥
🍑 Have a scroll through any female fitness influencers feed and you will see an array of banded glute exercises performed until the glutes are on fire. This would suggest that the secret behind glute muscle growth is an endless amount of banded glute exercises done to failure right?
📝Well if we breakdown the mechanisms of muscle growth we'd learn there is a case to be made that the burning sensation induces metabolic stress which in turn ramps up protein synthesis causing the muscle to grow (see previous post). However would I choose banded glute exercises over a squat, deadlift or hip thrust for glute hypertrophy? Probably not.
I first heard about glute burnouts from where he'd use low level hip extension, abduction and rotation exercises to increase neural drive (mind muscle connection) to the glutes with novice athletes at the start of the session.
Then I read about using glute burnouts as a 2-3 minute finisher to induce further metabolic stress to the glutes.
✅ Personally I've used used both methods with clients and had great success from a results and client adherence perspective (especially with female clients).
📚 In summary, I do believe banded glute burnouts work to increase glute muscle growth, but as an accessory to integrated compound exercises such as squats, deadlifts and hip thrusts.
👉 The following is an example of a 3 minute glute finisher:
1️⃣ Lateral Walk
2️⃣ Standing Kick Back
3️⃣ Supine Hip Abduction
4️⃣ Squat Iso Hold
5️⃣ Glute Bridge
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