Plyometrics

[bigguns15]

I just started adding some plyometric exercises to my workout. I do squat jumps, tuck jumps, depth jumps, and split jumps. I've been doing 3-4 sets of 5 of each of these exercises. Does anyone else do plyometrics as part of their workout?

 

[slinky]

We'll be beginning a plyometric training day this week.

Since I need to increase my foot speed, plyo's will be a must. And like you, it'll be built around the various jumps. Then there'll be the sprints, cone runs, etc.

Much fun!

 

[bigguns15]

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!

 

[b fold the truth]

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

 

[edgecrusher]

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

What type of agility are U speaking of?

 

[IronLion]

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.

 

[sk*]

Is there a good site on plyometrics training?

-sk

 

[ffknight84]

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

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]

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

 

[b fold the truth]

I honestly have no idea what type of plyos that I need to do. General stuff?

B True