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  1. #1
    Registered User Molinski1's Avatar
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    Talking Plyometric training

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

    sets/reps and exercises? and how often?
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  2. #2
    Registered User jamalfudge's Avatar
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    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.
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    Registered User blitz042000's Avatar
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    What kind of plyos you need to be doing how much depends on your sport and its demands.




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  4. #4
    Registered User daxpwn's Avatar
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    just do them before your leg days
    example:
    A
    3x3 box jumps
    4x6 tuck jumps

    B
    5x2 depth jumps
    4x8 splilt lunges
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  5. #5
    Registered User Rookers's Avatar
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    ^ 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.
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  6. #6
    Registered User ByronKelly's Avatar
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    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
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  7. #7
    Anti-Socialite Ctrainer's Avatar
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    Check this chick out on youtube. She has some great plyo stuff indoors and out...here is one of her shorter vids..

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  8. #8
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    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.
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  9. #9
    Registered User BenNiacin's Avatar
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    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 05:19 PM. Reason: spelling error
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