Plyos and Speed Training with Bill Starr 5x5

[LvShft]

Hey all, currently in off-season and looking to build on speed before I get into a load of running fitness/conditioning work during pre season.

I tried to search the threads but to no avail, currently doing:

Mon - Squats, Power Cleans, Bench
Tues - Rest
Wed - Light squats, DLs, Mil Press
Thurs - Rest
Fri - Squats, Power Cleans, Bench
Sat - Rest
Sun - Rest

I've read around and realised that it'd probably be best to do plyos/speed work before lifting on Monday and Friday. I'm just wondering whether to do this right before lifting (say 30mins) or in the AM and lifting PM.


Furthermore, what is an example of a relatively low intensity plyometrics workout to do before lifting? I'm a little stuck when it comes to this.

Thanks in advance

[bkb4]

You are correct that doing plyos before lifting is the right way to go. Doing plyos earlier in the day then lifting later on is ideal, however, doing plyos say 30 min before a workout would not be a huge detriment.

As for low intensity plyos, heres a list of a bunch that seem pretty low intensity...

forum.bodybuilding.c om/showthread.php?t=127584823

* dont have enough posts for a link...take away space^

[Jimbo48]

The main point to remember about plyos is to do them when your legs are well rested. So as long as you do them before lifting, I don't think it matters much when you lift.

Below are some links for plyos.
http://www.sport-fitness-advisor.com...exercises.html
http://www.verticaljumping.com/jumping_exercises.html

[LvShft]

Okay sweet, so plyos first then sprints then lifting?

Any example of a plyos routine to do twice a week? 4 exercises or so?

[Jimbo48]

Okay sweet, so plyos first then sprints then lifting?

Any example of a plyos routine to do twice a week? 4 exercises or so?

Yes that is the correct order.

For a plyo routine, keep it to 60-80 ground contacts a session. Ground contact is basically a jump. Start with the low to moderate intensity ones. Focus on using maximal effort for each jump. If you notice yourself getting tired and not being able to use maximum effort, stop and rest. Also, you'll want to take 1-3 minutes rest between sets. Low intensity requires less time. Depth jumps require the most.

[bkb4]

Hey jimbo, would you advise doing the same amount of reps (60-80) for upper body plyos doing different medicine ball throws?

[Jimbo48]

Hey jimbo, would you advise doing the same amount of reps (60-80) for upper body plyos doing different medicine ball throws?

Not sure about this. Lower body plyos are more taxing on the CNS due to the greater amount of muscles required. However, I think doing 60-80 upper body would be fine.
60-80 contacts is for beginners; 80-100 is for intermediate and over 100 is for advanced.