24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 9 of 9
  1. #1
    Registered User Molinski1's Avatar
    Join Date: Jan 2013
    Age: 21
    Stats: 6'2", 190 lbs
    Posts: 10
    Rep Power: 0
    Molinski1 has no reputation, good or bad yet. (0)
    Visit Molinski1's BodySpace
    Molinski1 is offline

    Talking Plyometric training

    Anybody have a good plyo program that blends with lifting routine or not?

    sets/reps and exercises? and how often?
    Reply With Quote

  2. #2
    Registered User jamalfudge's Avatar
    Join Date: Jan 2013
    Location: United States
    Age: 34
    Stats: 6'0", 245 lbs
    Posts: 3,811
    Rep Power: 7178
    jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000) jamalfudge is a name known to all. (+5000)
    Visit jamalfudge's BodySpace
    jamalfudge is online now
    I usually try to do one or two "bodyweight" days per week. Jump lunges, burpees, Turkish getups (ok maybe not all bodyweight) to failure. Jump lunges turn your legs to jelly QUICK.
    Reply With Quote

  3. #3
    Registered User blitz042000's Avatar
    Join Date: Feb 2009
    Location: Statesboro, Georgia, United States
    Age: 30
    Stats: 5'11", 271 lbs
    Posts: 367
    Rep Power: 132
    blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50) blitz042000 will become famous soon enough. (+50)
    Visit blitz042000's BodySpace
    blitz042000 is offline
    What kind of plyos you need to be doing how much depends on your sport and its demands.




    Edit**: and experience
    "Hey ladies, hey gentlemen, hey everybody...One more time for the Greatest Team in America!!!!"- ERK RUSSELL
    I rep back.
    Got negged twice in one day for believing in God. Guess what? I still believe in God.
    >>>>>Florida State Seminoles Tomahawk Nation Crew>>>>>
    CSCS by the NSCA
    Reply With Quote

  4. #4
    Registered User daxpwn's Avatar
    Join Date: Aug 2011
    Location: Canada
    Age: 19
    Stats: 5'10", 170 lbs
    Posts: 134
    Rep Power: 133
    daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50) daxpwn will become famous soon enough. (+50)
    Visit daxpwn's BodySpace
    daxpwn is offline
    just do them before your leg days
    example:
    A
    3x3 box jumps
    4x6 tuck jumps

    B
    5x2 depth jumps
    4x8 splilt lunges
    Reply With Quote

  5. #5
    Registered User Rookers's Avatar
    Join Date: Jan 2013
    Age: 23
    Stats: 6'0", 165 lbs
    Posts: 2
    Rep Power: 0
    Rookers has no reputation, good or bad yet. (0)
    Visit Rookers's BodySpace
    Rookers is offline
    ^ Agreed that those are excellent exercises but I have no idea where you're getting that low of volume? Doing 9 box jumps isn't going to do much. I do them for time with sets being between 30 and 60 seconds, maybe 20 if it's been a heavy day, but *after* lifting. In addition to that I would say precede it with some 'down and back' sets of light skipping, high knees, and butt kicks to warm up. Those helped tremendously with my athleticism as a supplement to my lower body lifting.
    Reply With Quote

  6. #6
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Calgary, Alberta, Canada
    Age: 28
    Stats: 6'2", 202 lbs
    Posts: 1,064
    Rep Power: 312
    ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50) ByronKelly will become famous soon enough. (+50)
    Visit ByronKelly's BodySpace
    ByronKelly is offline
    Here is what I do In-season for basketball. Off-season is different

    1 day of moderate-heavy (70%max) lifintg focusing on explosive movements
    1 day of plyometric and light lifting

    Here is the plyo day

    Squats 5 sets of 2 reps (after sufficent warm-up lifts) at 80% Max (This will get your muscles warmed up and ready to go; Trust me, it is a valid training technique. Just try it one day)
    Box Jumps, 5 sets of 2-3 reps, 2 min rest
    Depth Jumps, 5 sets of 2 reps, 2 min rest
    kettleball swings (i stand on a platform with a gap in the iddle to get a larger ROM) 4 sets of 4-5reps, 70lb kettleball (start lighter)
    Kettleball Jumps (same platform, jump straight up with the weight beltween your legs) 4 sets of 4-5reps, 70lb kb (start lighter)
    Glute-Ham Raises 3-4 sets of 4 reps, at bodyweight.

    STRETCH and FOAM ROLL

    Give this a try and see what you think. I give my legs 2 days in between workout (you can still do other things just dont lift weights for the lower body)

    EDIT: Remember for plyometrics, VOLUME does not have to be high. You are not doing plyos to FATIGUE your muscles. But instead, your training your CNS.

    Good luck
    Estimated 1Rep Max at ~197lbs

    Squat 355lb (1.73xBW)
    Deadlift 470lb (2.39xBW)
    Bench 260lb (1.32xBW)

    -bk
    Reply With Quote

  7. #7
    Anti-Socialite Ctrainer's Avatar
    Join Date: May 2009
    Location: West Chester, Ohio, United States
    Stats: 5'8", 132 lbs
    Posts: 8,051
    Rep Power: 52565
    Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000) Ctrainer has a brilliant future. Third best rank! (+40000)
    Visit Ctrainer's BodySpace
    Ctrainer is offline
    Check this chick out on youtube. She has some great plyo stuff indoors and out...here is one of her shorter vids..

    "It may be that your sole purpose in life is simply to serve as a warning to others"
    Reply With Quote

  8. #8
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
    Join Date: Jan 2009
    Stats: 6'2", 265 lbs
    Posts: 7,222
    Rep Power: 23130
    HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000) HamburgerTrain has much to be proud of. One of the best! (+20000)
    Visit HamburgerTrain's BodySpace
    HamburgerTrain is offline
    Buy "Explosive Plyometrics" by Dr. Yessis. Read the whole thing. Arbitrary set and rep schemes given to you via strangers on an internet forum are not going to be very helpful to you. There are litteraly a million different answers to your question.
    Proudly sponsored by Panthera Training Systems
    www.pantheratrainingsystems.com/

    PM for training program info

    "Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
    Reply With Quote

  9. #9
    Registered User BenNiacin's Avatar
    Join Date: Nov 2012
    Location: United Kingdom (Great Britain)
    Stats: 5'10", 170 lbs
    Posts: 10
    Rep Power: 0
    BenNiacin has no reputation, good or bad yet. (0)
    Visit BenNiacin's BodySpace
    BenNiacin is offline
    ive been playing around with the following which seems to work well

    10x Squats (medium range weight)
    10x Box Jumps (make the box to be mid thigh high at least)
    10x Burpees

    do all the above once through have 60 seconds rest then repeat 6 more times with rest inbetween.
    Last edited by BenNiacin; 01-30-2013 at 04:19 PM. Reason: spelling error
    Reply With Quote

Reply

Similar Threads

  1. Plyometric training the newest fad
    By hapkido in forum Over Age 35
    Replies: 32
    Last Post: 01-05-2013, 10:15 PM
  2. Research Paper on Squat-Plyometric Training
    By JustusLiebig in forum Exercises
    Replies: 1
    Last Post: 07-16-2012, 05:28 PM
  3. Baseball Plyometric training
    By flex321 in forum Sports Training
    Replies: 1
    Last Post: 01-21-2011, 11:00 AM
  4. [HELP] Plyometric Training
    By KevinBoss in forum Sports Training
    Replies: 8
    Last Post: 10-29-2009, 09:46 AM
  5. Replies: 7
    Last Post: 12-30-2008, 08:40 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts