Question:
plyo workout
hows this look for a low intensity plyo workout to improve my lifts?
15 box jumps x15 at about 26 inches as fast as possible
depth jumps off about 26 inches + jump after absorbing the impactx5
one foot front to back jumps over a line x 15 each foot and also with two feet at once x15
one foot back to front jumps over a line x15 each foot and alslo a set with two feet at once x15
If I'm doing plyos, I usually keep the reps to 5 or lower.
and your reasoning besides your own personal preference would be?
I'm not trying to be a dick but you've made like 40 threads...
His reasoning is that shock training puts extreme pressure on the myotendinous structures, which is why I said, in your other thread, to keep the impacts under 40. Ultimately sets and reps does not matter so long as you aren't employing a shitton of ground impacts.
Thats to much, if you want to gain from pyo work you need to keep it low. Plyometrics should be done as high as possible or as high as the athlete can jump with 100% perfect form. They should be done like your life depended on them so its quality over quantity.
Qoute from a well know plyometric source: Keep the feet touch down time on the ground to the shortest time possible.Quality of box jumping is far more important than quantity
Trust me you wouldn't lift weight over 30+ times to get strong and to get more type 2 muscle fibers, this is the same for plyometrics. High reps only improve cardiovascular system and or they can be used once to shock your muscles. In some cases high repetitions of jumps especially in allite athletes, which i presume you are not can be beneficial.
Full recovery must complete before moving on to the next set.
To many people abuse plyometrics these days with out knowing the full side of the mechanics and benefits involved so they go create untested routines which can lead to over training and minimal gains. If you are a powerlifter and you want to get maximum gains from jumps you need to keep them low rep and very explosive becouse that si your goal. Unless your a sport specific athlete you may only increase reps and sets for some reasons like to increase endurance in basketball or to increase your stride length and maybe to be more agile in football so on and so on. So i am giving you some advice take it and do whatever you want its up to you.
I used to do plyos in football so I just adopted a few thing we did there and made a routine. If im doing to many reps please let me know how many reps I should be doing and what excercises I should be doing instead of the ones im doing now.
I dont know to who i wrote personalized program, i am not sure i cant remember. Read some of my latest posts here about plyometrics they have good exercise selection and layout. I still think they are on the top pages somewhere just check.
I am in the middle of writing a big as article for my site about about plyometrics and the power athlete.
I should have metioned - 5 reps or lower per set. And usually not more than 5 sets either. After that, I find a drop in quality so I stop.
I have been educated and nearly all sources will tell plyometric exercise is best done in the 21-25 total repetitions per jumps in a work out.
Tyro, where did you get those numbers from? Can you link me to any articles concerning plyometrics? I got "keep it under 40," from Thibaudeau, but he's really all I've read in terms of plyometrics...
I've herd this from a competing power lifter and there was an article online about plyometrics i am not sure where now. These numbers were for shier explosivenes and nothing else, 40 is not a bad number but it is for something else, i think it was for power and agility i don't remember now.
Verkhoshansky recommend 3 sets of 5-8 reps, 2x a week for lifters like us.
Advanced lifters (national and world class, NOT YOU) could go up to 4 sets of 10 3x a week.
That is total. Not for multiple exercises.
It mostly depends on what type of athlete you are becouse i recommend this for my athletes becouse they have allot sport specific training which by doing so much work can lead to over training. It all depends on the type of athlete and there chosen sport. If the athlete is of of and not training or season has ended we up the anty and also depending on the level of the athlete we also change there training.
Depends. Plyos are iffy. Some do them, some just do box jumps, and some don't do them at all.
Ibanez true that I know everyone has their own methods. I feel like I will really benefit from them because I dont run much or do cardio + im thinking they might help speed of the pull,balance,endurance ect ect.....
Verkhoshansky recommend 3 sets of 5-8 reps, 2x a week for lifters like us.
Advanced lifters (national and world class, NOT YOU) could go up to 4 sets of 10 3x a week.
That is total. Not for multiple exercises. Speaking of which he has a new book coming out on 'shock training' and its being translated right now.
Kyle
Speaking of which he has a new book coming out on 'shock training' and its being translated right now.
Kyle That's interesting. I thought it was falling out of favor in general. I'm pretty sure it is in weightlifting.
That's interesting. I thought it was falling out of favor in general. I'm pretty sure it is in weightlifting. Nawww not in athletic development its not.
Kyle
hows this look for a low intensity plyo workout to improve my lifts?
15 box jumps x15 at about 26 inches as fast as possible
depth jumps off about 26 inches + jump after absorbing the impactx5
one foot front to back jumps over a line x 15 each foot and also with two feet at once x15
one foot back to front jumps over a line x15 each foot and alslo a set with two feet at once x15
Answer:
If I'm doing plyos, I usually keep the reps to 5 or lower.
Answer:
and your reasoning besides your own personal preference would be?
Answer:
I'm not trying to be a dick but you've made like 40 threads...
His reasoning is that shock training puts extreme pressure on the myotendinous structures, which is why I said, in your other thread, to keep the impacts under 40. Ultimately sets and reps does not matter so long as you aren't employing a shitton of ground impacts.
Answer:
Thats to much, if you want to gain from pyo work you need to keep it low. Plyometrics should be done as high as possible or as high as the athlete can jump with 100% perfect form. They should be done like your life depended on them so its quality over quantity.
Qoute from a well know plyometric source: Keep the feet touch down time on the ground to the shortest time possible.Quality of box jumping is far more important than quantity
Trust me you wouldn't lift weight over 30+ times to get strong and to get more type 2 muscle fibers, this is the same for plyometrics. High reps only improve cardiovascular system and or they can be used once to shock your muscles. In some cases high repetitions of jumps especially in allite athletes, which i presume you are not can be beneficial.
Full recovery must complete before moving on to the next set.
To many people abuse plyometrics these days with out knowing the full side of the mechanics and benefits involved so they go create untested routines which can lead to over training and minimal gains. If you are a powerlifter and you want to get maximum gains from jumps you need to keep them low rep and very explosive becouse that si your goal. Unless your a sport specific athlete you may only increase reps and sets for some reasons like to increase endurance in basketball or to increase your stride length and maybe to be more agile in football so on and so on. So i am giving you some advice take it and do whatever you want its up to you.
Answer:
I used to do plyos in football so I just adopted a few thing we did there and made a routine. If im doing to many reps please let me know how many reps I should be doing and what excercises I should be doing instead of the ones im doing now.
Answer:
I dont know to who i wrote personalized program, i am not sure i cant remember. Read some of my latest posts here about plyometrics they have good exercise selection and layout. I still think they are on the top pages somewhere just check.
I am in the middle of writing a big as article for my site about about plyometrics and the power athlete.
Answer:
I should have metioned - 5 reps or lower per set. And usually not more than 5 sets either. After that, I find a drop in quality so I stop.
Answer:
I have been educated and nearly all sources will tell plyometric exercise is best done in the 21-25 total repetitions per jumps in a work out.
Answer:
Tyro, where did you get those numbers from? Can you link me to any articles concerning plyometrics? I got "keep it under 40," from Thibaudeau, but he's really all I've read in terms of plyometrics...
Answer:
I've herd this from a competing power lifter and there was an article online about plyometrics i am not sure where now. These numbers were for shier explosivenes and nothing else, 40 is not a bad number but it is for something else, i think it was for power and agility i don't remember now.
Answer:
Verkhoshansky recommend 3 sets of 5-8 reps, 2x a week for lifters like us.
Advanced lifters (national and world class, NOT YOU) could go up to 4 sets of 10 3x a week.
That is total. Not for multiple exercises.
Answer:
It mostly depends on what type of athlete you are becouse i recommend this for my athletes becouse they have allot sport specific training which by doing so much work can lead to over training. It all depends on the type of athlete and there chosen sport. If the athlete is of of and not training or season has ended we up the anty and also depending on the level of the athlete we also change there training.
Answer:
Depends. Plyos are iffy. Some do them, some just do box jumps, and some don't do them at all.
Answer:
Ibanez true that I know everyone has their own methods. I feel like I will really benefit from them because I dont run much or do cardio + im thinking they might help speed of the pull,balance,endurance ect ect.....
Answer:
Verkhoshansky recommend 3 sets of 5-8 reps, 2x a week for lifters like us.
Advanced lifters (national and world class, NOT YOU) could go up to 4 sets of 10 3x a week.
That is total. Not for multiple exercises. Speaking of which he has a new book coming out on 'shock training' and its being translated right now.
Kyle
Answer:
Speaking of which he has a new book coming out on 'shock training' and its being translated right now.
Kyle That's interesting. I thought it was falling out of favor in general. I'm pretty sure it is in weightlifting.
Answer:
That's interesting. I thought it was falling out of favor in general. I'm pretty sure it is in weightlifting. Nawww not in athletic development its not.
Kyle