WEEK TWENTY-SEVEN :: What Is The Best Plyometrics Workout?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Plyometrics Workout?

For the week of: 04/03 - 04/09
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Plyometrics are a great way to increase leg strength, stamina, jumping, etc. Plyometrics can also be one of the most killer workouts of all!

What is the best plyometrics workout? Be specific.

What are the benefits of plyometrics?

Who would get the most benefit out of plyometrics? Any specific athletes?

How many times per week should plyometrics be performed?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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[biggold89]

The best plyometric workout is double leg box jumps. They entitle full body explosion including not just leg movement but arm movement as well. I use 7 boxes that start from 6 inches, to 12 inches, to 18 inches, to 24 inches, to 30 inches, to 36 inches and finally to the last monster of them all, the huge 42 incher. I line the seven boxes in a line about 2-3 feet apart and start at the 6 inch box, and I go down and back for the first set. I try to spend the least amount of time on the ground and boxes. The second set I start at the 42 inch box and I go down and back as well. For the third set I alternate the box heights which I try to change everytime I do box jumps.


Plyometrics should be a part of every athlete's training regimen. The benefits of plyometric exercises are increased explosion, speed, acceleration, balance, coordination, and overall agility. They are also great for injury prevention and rehabilitation.


Anybody can get great benefits from plyometrics, but athletes in sports like volleyball, football, wrestling, baseball, softball, basketball and gymnastics use the benefits from plyometrics more than other people.

Plyometrics should be performed twice a week allowing a 48 hour rest period befor you perform another cicuit. Beginners should aim for only one session per week, plus work on improving leg and upper body strength.

[bp221]

What is the best plyometrics workout?

The best plyometrics workout is a workout that would work both lower & upper body. For my plyometric workout I use a drop and rebound push up. For this I use a wood box 6 to8 inches tall. Doing this exorcise is easy you simple assume the push up position on the support and then drop free of the support finish lowering your body like a normal push up. Once at the bottom of the push up quickly push your self backup into the air high enough to land on the support. The height of the support should vary according to your fitness level.

For lower body I like using box bounds. This exorcise you simple have a box (I recommend to range from 12 to 18 inches tall for beginners) that you jump up on and back down to the ground as quickly as possible.

What are the benefits of plyometrics?

The benefits of plyometrics are reducing your chance of injury and increasing both your speed and power. For plyometrics to be affective though you should preform them properly and use some from of resistant training.

Who would get the most benefit out of plyometrics? Any specific athletes?

Any athlete looking to increase both speed & power can gain benefits along with the Average Joe from plyometrics.

How many times per week should plyometrics be performed?

Plyometrics should be preformed 3 times a week with at least a 24 hour rest period.
Plyometrics shouldn’t be preformed during your sports in season

[ravadongon]

My response:

[josh_a]

What are plyometrics?
Plyometric exercise's were developed to increase that rate at which your muscles contract increasing the amount of fast-twitch muscle fibers in your body. These fast-twitch muscle fibers are the fibers which give you explosive strength and power critical to many athletes. They should be preformed at high intensity with long rest periods between sets and workouts.

What is the best plyometrics workout?

The best plyometric workout is one containing four exercise's each specific to strengthen a certain area so that you get a complete workout. Before starting remember to warm up for at least 5 minutes and stretch. The first exercise is box or chair jumps. This can be performed with either a box or a chair that is higher than eight inches from the ground, place one of your feet on top of the surface while keeping the other foot on the ground, push off the box or chair as hard as you can and alternate feet every jump. Next perform squat jumps, while standing keep your feet about shoulder width and bend your knees as if you were performing a squat and jump as high as you can. Follow the squat jumps with calf raises, these are done by standing on an elevated surface with one foot and rising up onto your toes and repeating, after completing one set switch to the other foot. The last exercise that should be preformed is toe jumps, stand upward on just your toes and try to jump as high as you can bending your knees as little as possible but do not keep your knees locked . Allow 2-3 minutes rest between sets for all exercise's. Each of these exercise's should be performed with two sets of twenty reps for beginners, increasing the reps by five every week.

Workout samples

Plyometrics with lower body weights
Mon: plyometrics
Tues: rest
Wed lower body weights
Thurs: rest
Fri: plyometrics
Sat: rest
Sun: lower body weights

Plyometrics with no lower body weights
Mon: plyometrics
Tues: rest
Wed: plyometrics
Thursday: rest
Fri: upper body workout
Sat: plyometrics
Sun: upper body workout

Plyometrics during a sports season

Mon: plyometrics
Tues: rest
Wed: rest
Thurs: sport competition
Fri: rest
Sat: plyometrics
Sun: rest



What are the benefits of plyometrics?

You can expect many benefits from performing plyometric exercise's including:

Increased explosive strength and power
increased short and middle distance speed
increased vertical jump
increased agility
increased stamina

Who would get the most benefit out of plyometrics? Any specific athletes?

Those who would benefit the most from plyometrics are athletes who require quick and explosive bursts of strength and speed. Specific athletes who participate in activities such as football, soccer, basketball, hockey, volleyball, baseball, and track and field events such as sprinting and jumping would have the greatest benefit from plyometrics. Endurance athletes such as long distance runners will not benefit as greatly.

How many times per week should plyometrics be performed?

Plyometric exercise's are very demanding on the body. Plyometrics should be performed no more than three times a week while an athlete is not participating in a sports season. Plyometrics should only be performed one to two times a week if lower body weights are included in the person's weekly workout. Also during a sports season plyometrics should only be performed one to two times a week but not within two days of a sport competition.

[TUnit]

Good luck.

[MAjoRpump]

The best Plyometrics Workout I have ever done was just jumps. It sounds easy at first but what i did was trained my legs first so when I got done with my squats and calfs and everything I did jumps. I found that doing this alows me to get warmed up first befor I start with plyometrics. I felt like I was staining me knees too much doing them one leg at a time so I did it with both legs at the same time. I like to start off without any wieght and do 15 reps jumping as high & hard as you can. Then this is where it realy takes off Ill grab a 45lb plate and do 3-4 more sets with the weight and on my last set I do a couple drops sets till I can barly jump without any weight.
I did this for about 2-3 weeks and was able to jump an about another 3"
Honestly I think that basketball players would benifit the most from these.
The day sometimes 2-3 days after I did these I would still be able to feel this so I guess it depends on what else you need to do that week cause I would'nt recemend doing these then going and play some Bball the night you did them or the next night the most I could do them was once maybe at the most twice a week. You would know when you are ready to do them again.
The main thing to remeber is to jump hard on ever jump. Also don't dis these until you have tried them.

[bigcalves]

My submission, with 15 minutes to spare :)
Researched and worked hard on this one!

[bigcalves]

Good Luck to everyone this week! :D