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Plyometrics
- Thread starter bigguns15
- Start date
I'd like to add in some plyo's also....
Slinky...CCJ...what would you suggest for me? I really need something for agility and cardio and not to tax my body very much.
B True
Slinky...CCJ...what would you suggest for me? I really need something for agility and cardio and not to tax my body very much.
B True
edgecrusher
New member
b fold the truth said:
What type of agility are U speaking of?
lol....I have done different types of plyos as part of my workouts and as workouts unto themselves pretty much as long as I have lifted, so for about 6 years, I put them with a lift sometimes and sometimes use them as a hiit session. I prefer box jumps over tucks Bigguns because they force you to perform maximaly even when you are fatigued.
Bfold what kind of agility are you talking about? I would suggest figureing out what type would be most useful and focusing on that. For example when you flip the tire, if you can drop your hips into position and explode up faster then your time will be faster by a second or two, right? So you might want to try plyos that focus on hip explosiveness and recruitment. The ones bigguns mentioned are all hip type plyo's, plus you could try doing your de squat atf from time to time to build power through the full range of motion.
Bfold what kind of agility are you talking about? I would suggest figureing out what type would be most useful and focusing on that. For example when you flip the tire, if you can drop your hips into position and explode up faster then your time will be faster by a second or two, right? So you might want to try plyos that focus on hip explosiveness and recruitment. The ones bigguns mentioned are all hip type plyo's, plus you could try doing your de squat atf from time to time to build power through the full range of motion.
ffknight84
New member
b fold the truth said:
cones would probably be the best. i have a few pages of different combinations you can do with 4-6 cones. if i find them ill post em. as you can tell i havent done them in a while. I want to start running to get back in shape tomorow, so 2 nights a week will be plyos, 2 nights a week long distance ( cross country ), and 2 nights short distance ( 100-400m ).
coolcolj
New member
Bottom of page 
http://138.9.1.58/athleticperformance/exercise videos/Exercise Description Menu.htm
You could do low intensity hops, bounds and skips, these are not maximal and can add cardio, emphasis on spring and reactivity rather than maximal explosion. I see quite a few triple jumpers do these type of drills as warmup.
Basicly any type of hops and jumps with one or two legs, inplace, side to side, or in differnet directions wil work.
Maximal plyos are hard on the CNS, and not what you do for cardio. They enhance the stretch reflex and build strength in the eccentric shock absorbing phase of a msucle's action.
I complex weighted jumsqauts with squats every 2-3 weeks. I sometiems do standing long jump bounds, sometimes dropping of a 12inch box - complex these with chins and your abs with be wasted!!!!
I have done box jumps before, but I don not consider these plyos
examples - right click and save!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_DoubleBounds.mpg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpSquats_18Nov2002.mpeg
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_BoxJumps3.mpg
http://138.9.1.58/athleticperformance/exercise videos/Exercise Description Menu.htm
You could do low intensity hops, bounds and skips, these are not maximal and can add cardio, emphasis on spring and reactivity rather than maximal explosion. I see quite a few triple jumpers do these type of drills as warmup.
Basicly any type of hops and jumps with one or two legs, inplace, side to side, or in differnet directions wil work.
Maximal plyos are hard on the CNS, and not what you do for cardio. They enhance the stretch reflex and build strength in the eccentric shock absorbing phase of a msucle's action.
I complex weighted jumsqauts with squats every 2-3 weeks. I sometiems do standing long jump bounds, sometimes dropping of a 12inch box - complex these with chins and your abs with be wasted!!!!
I have done box jumps before, but I don not consider these plyos
examples - right click and save!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_DoubleBounds.mpg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpSquats_18Nov2002.mpeg
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_BoxJumps3.mpg
I honestly have no idea what type of plyos that I need to do. General stuff? 
B True
B True
coolcolj
New member
Well you could bodyweight jumps in place - eitehr normally, very quick jumps or using mostly ankles/calves.
2 legged zig-zag hops - ie draw a line on the ground and hop from one side to other in a zig-zag fashion.
Jumps onto and off a low bench/box etc
Nothing too taxing CNS wise
2 legged zig-zag hops - ie draw a line on the ground and hop from one side to other in a zig-zag fashion.
Jumps onto and off a low bench/box etc
Nothing too taxing CNS wise
CCJ those aren't really box jumps, you need to use a box that is high enough that you not only jump to reach it but you have to tuck your knees too. I stack a couple of boxes and get it at about 40 inches high which is mid stomach for me and jump with my toes almost to the box.
If you use a short box you can step down then jump as high as you can that is a good one
If you use a short box you can step down then jump as high as you can that is a good one
JollyRogers
New member
Go moutian biking 
ffknight84
New member
CoolColJ said:
depending on how his knee feels, hops may not be the best thing for him. unesscary stress and shock, but it all depends on how he feels.
CoolColJ said:well that is pretty much the case for all plyos
Thanks everyone....
My basic need is this: I need to be in better athletic shape. Just imagine that you were at your strength peak then you hurt your hamstring tendons and can't squat or do ANY exercise which requires knee bending for 5 weeks. EVERYTHING has suffered and I feel like a little 5 year old girl in the gym and with the events...
I am doing all I can to come back with a vengeance and I want to be in better athletic shape when I do. I'd like some sort of agility work that I could do 1-3x per week (something different every workout honestly) to help with cardio, foot work, and agility. Nothing taxing on the body too much, but fun.
I dunno...does any of this make sense?
B True
pwr_machine
New member
Jumping into Plyometrics by Donald A. Chu is a good reference for someone getting started with plyometrics.
CoolColJ said:
Thanks man...and you are right.
B True
pwr_machine-
good book, that is a great starting point for many people for plyos... make sure to read it all the way though and follow ideas behind it, more is definately not better...they are a great tool if used properly
Also, the link CCJ posted has some great basic ideas for agility at the bottom.... Great link CCJ.... Agility drills are a great way to increase one's overall athletic abilities (especially if one has been lifting almost exclusively for any period of time....)
There are virtually thousands (ok maybe hundreds) of ideas available free on the net, most are usually associated with a sport that the movements should be beneficial for....
I much prefer agility and speed type drills and use them instead of conventional cardio...
good book, that is a great starting point for many people for plyos... make sure to read it all the way though and follow ideas behind it, more is definately not better...they are a great tool if used properly
Also, the link CCJ posted has some great basic ideas for agility at the bottom.... Great link CCJ.... Agility drills are a great way to increase one's overall athletic abilities (especially if one has been lifting almost exclusively for any period of time....)
There are virtually thousands (ok maybe hundreds) of ideas available free on the net, most are usually associated with a sport that the movements should be beneficial for....
I much prefer agility and speed type drills and use them instead of conventional cardio...
slinky
New member
bigguns15 said:Can you elaborate on your plyo day a little more? I'm new to lower body plyometrics.
I've done them last week and the week before and I had so much fun doing them!
Sorry so late back into this thread. I've been wanting to answer this!
We'll be following Coach Davies' Renegade Training program for agility. It's outlined in his book, Renegade Training for Football. It's exactly what I need to do work on foot speed and explosiveness in strongman.
THAT'S what we'll be doing. I can elaborate more, if you'd like!
bigguns15
New member
slinky said:
Sorry so late back into this thread. I've been wanting to answer this!
We'll be following Coach Davies' Renegade Training program for agility. It's outlined in his book, Renegade Training for Football. It's exactly what I need to do work on foot speed and explosiveness in strongman.
THAT'S what we'll be doing. I can elaborate more, if you'd like!
Thanks Slinky! I'll have to check that book out
b fold the truth said:
I have started doing all my plyo work in the pool for the simple fact that at 315 pounds you can't just throw in a bunch of joint pounding explosive moves on top of lifting and sports and expect to be ok. The concepts behind doing various moves in the water are interesting, and if you want to try some of the routines send me a pm, so far I am loving it
