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Plyometrics

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Posted by: Richie1888

had a search for this on the site but didnt find much on it

can anyone offer any advice on this ? like what training should be done and how often it should be done.

and can i just check im thinking of the right thing here, Plyometrics roughly means explosive power or explosive speed correct?


Posted by: Raz

Plyometrics = Training for Power. Power = strength+speed. So yes it explosive movements would be performed. For example, for the upper body you could perform clapping push-ups.

I would think you would stick to doing plyometrics 2x's a week. But I'm unsure.

If you were to include it in a workout it would look like this:

Warm-up
Dynamic Stretching/Mobilisation
Plyometrics
Strength work
Cool down
Stretch

Hope that helps buddy but I'm sure someone would care to elaborate.


Posted by: Richie1888

Quote:
Originally Posted by Raz View Post
Plyometrics = Training for Power. Power = strength+speed. So yes it explosive movements would be performed. For example, for the upper body you could perform clapping push-ups.

I would think you would stick to doing plyometrics 2x's a week. But I'm unsure.

If you were to include it in a workout it would look like this:

Warm-up
Dynamic Stretching/Mobilisation
Plyometrics
Strength work
Cool down
Stretch

Hope that helps buddy but I'm sure someone would care to elaborate.
hopefully someone will be i appreitiate the answer thank u


Posted by: PWGriffin

Yes, it is explosive movements that are supposed to improve motor unit recruitment...greater motor unit recruitment = stronger. raz gave a pretty good description before. And even a pretty good way of using it in a program...my days go like this...

Stretch/foam roll
warm up
dynamic warm up
plyos (still playing with them, working them in when I can/as I learn more)
resistance training
cool down
stretch.


Posted by: Richie1888

cheers what sort of exercises do u do for it ?


Posted by: anklebreaker

Im currently running an upper lower split where I do upper and lower each every four days (i.e. upper off lower off upper off lower off...). If I wanna start including lower body plyometrics should those go on my upper days or before my lower body workouts. Also I play a couple hours of full court bball every time i go to the gym. Will plyometrics be redundant/result in overtraining if I am doing heavy lower lifting and balling in addition.


Posted by: CowPimp

To add on to what the others have said already:

When doing lower body plyometrics, try to land quietly. You don't want to be smacking into the ground and having your joints absorb the impact force; that is a job for your muscles.

Progress properly. The best way to start doing plyometrics is jumping up onto a bench or aerobic steps. Jump as high as you can though, regardless of the height of the object you are leaping onto. The idea here is that you aren't moving as fast when you contact the box as you would be if you were to allow yourself freefall all the way back to the ground. Reduce the height of the object you are jumping onto as you progress until you get to jump squatting. From there you can start doing tuck jumps, long jumps, various bounding movements, depth jumps, etc.

For the upper body, medicine balls are a great place to start in terms of progression. You can do chest passes, overhead tosses, front slams, etc. From there you can move to bounce pushups, clap pushups, switch grip pullups, clap pullups, etc.

Quality over quantity. Don't go very high on the reps for these unless you have the form down already, are working on power endurance, or are implementing them in some type of conditioning program. 4-6 repetitions in a set is probably plenty. Get a nice solid rest interval of a couple minutes or so in between to maintain a high level of power output so that you get the most benefit from the plyos. You may be able to reduce this rest interval as you become accustomed to dynamic effort type training, but start with a fairly long rest interval.


Posted by: viet_jon

here's a nice list with instructions

plyometrics







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