Which plyos are best for running faster and jumping higher?

[Lax4ever]

So far doing 300 box jumps 2x a week is in my book. What else should I do? And how long until I see results?

[JerG]

why are you doing 300 box jumps

[Lax4ever]

becuase they're plyos.......

[Lax4ever]

because they're plyos....?

[DNClay]

For box jumps, try 3 sets of like 5-10, each time upping the height of the box jumps. Doing 300 box jumps won't teach you to jump faster or higher, it's training your body to jump 300 times in a row.

You could do standing broadjumps, standing vert, jump squats, drop jumps, depth jumps, etc. The point of plyometrics isn't how many times you can jump, it's about training how fast you can perform single athletic movements. Training with plyometrics until your muscles and bones are exhausted isn't going to make you quicker.

Results should be be almost instantaneous, or at least better than you were a half hour earlier. But to really get consistent results, you'll need to do the excersizes regularly but with plenty of rest in between.

[Lax4ever]

made sense except i dont see how doing 300 box jumps on a 18-24in box won't help me...the workout is tiring and intense, how will it not help me jump higher or run faster?

thankss

[trebby]

made sense except i dont see how doing 300 box jumps on a 18-24in box won't help me...the workout is tiring and intense, how will it not help me jump higher or run faster?

thankss

DNClay has sort of already answered this question. I'll try to explain it too. If you do 300 box jumps, its really hard and makes you feel like you had a awesome workout. However maybe the first 10 were proper explosive jumps, the rest were performed by tired muscles not at 100% speed. Now to make this clearer if you are training your sprints you don't go and run a kilometer starting out really fast and always pushing as hard as you can, you would go the first 100 meters quite fast, the following 100 meters slower and you would probably be crawling the last 100 meters. You are trying to increase the speed at which you can do it, your body cannot handle top speed for such a long time, thats why you would maybe do 10 60 meter sprints and rest in between, so that you can make every rep of your training as explosive as possible and therefore train explosiveness.

300 reps is endurance training and probably gives you a nice burn, but that's not what you are looking for.

[DavidJr74]

DNClay has sort of already answered this question. I'll try to explain it too. If you do 300 box jumps, its really hard and makes you feel like you had a awesome workout. However maybe the first 10 were proper explosive jumps, the rest were performed by tired muscles not at 100% speed. Now to make this clearer if you are training your sprints you don't go and run a kilometer starting out really fast and always pushing as hard as you can, you would go the first 100 meters quite fast, the following 100 meters slower and you would probably be crawling the last 100 meters. You are trying to increase the speed at which you can do it, your body cannot handle top speed for such a long time, thats why you would maybe do 10 60 meter sprints and rest in between, so that you can make every rep of your training as explosive as possible and therefore train explosiveness.

300 reps is endurance training and probably gives you a nice burn, but that's not what you are looking for.

somewhat hijack......

so technically you could do 50x 40 yard dashes as long as you get enough rest in between and you have full recovery between each sprint?

[cjdelaney]

"full recovery" from 50 40yd dashes would be like a week.

Trebby speaks the truth, reread his post and take it to heart.

300 box jumps isnt going to make you more explosive

[cjdelaney]

made sense except i dont see how doing 300 box jumps on a 18-24in box won't help me...the workout is tiring and intense, how will it not help me jump higher or run faster?

thankss

running 5 miles is tiring and intense, does that mean it will make you run faster and jump higher? your logic is skewed.

[IronAbrams]

"Anybody can make an athlete tired; not everyone can make an athlete better."

Eric Cressey

[Dom_88]

Plyos are not conditioning. You're not meant to be exhausted after performing them.

[Lol312]

just look for a plyo program. i am currently doing rippetoes so i can get my squat up and once ive done that, i can start doing the beginners plyometric routine in VJB (vertical jump bible). VJB is probably one of the most famous books for improving the vertical. look up frank yang on youtube, he has used it along with many others. plyo's shouldn't get you tired(well they should, but not exhausted). most of the sets and rep schemes are like 3 x20 at MAX. usually 3x10-15.

[highflyer01]

made sense except i dont see how doing 300 box jumps on a 18-24in box won't help me...the workout is tiring and intense, how will it not help me jump higher or run faster?

thankss

sprinting and jumping are power activities: max effort in very short time, so you need to train that way...they use anaerobic energy and fast-twitch fibers, which can generate great force but for little time...doing 300 box jumps will improve, as already said, your endurance, not your max power