Anybody have a good plyo program that blends with lifting routine or not?
sets/reps and exercises? and how often?
Thread: Plyometric training
01-11-2013, 01:20 PM #1
01-12-2013, 07:59 PM #2
- Join Date: Jan 2013
- Location: United States
- Age: 34
- Stats: 6'0", 245 lbs
- Posts: 3,811
- Rep Power: 7178
01-12-2013, 09:16 PM #3
- Join Date: Feb 2009
- Location: Statesboro, Georgia, United States
- Age: 30
- Stats: 5'11", 271 lbs
- Posts: 367
- Rep Power: 132
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
01-12-2013, 10:02 PM #4
- Join Date: Aug 2011
- Location: Canada
- Age: 19
- Stats: 5'10", 170 lbs
- Posts: 134
- Rep Power: 133
01-28-2013, 08:05 AM #5
^ 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.
01-28-2013, 04:20 PM #6
- Join Date: Dec 2009
- Location: Calgary, Alberta, Canada
- Age: 28
- Stats: 6'2", 202 lbs
- Posts: 1,064
- Rep Power: 312
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 luckEstimated 1Rep Max at ~197lbs
Squat 355lb (1.73xBW)
Deadlift 470lb (2.39xBW)
Bench 260lb (1.32xBW)
01-29-2013, 06:17 AM #7
- Join Date: May 2009
- Location: West Chester, Ohio, United States
- Stats: 5'8", 132 lbs
- Posts: 8,051
- Rep Power: 52565
01-29-2013, 07:55 AM #8
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
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."
01-30-2013, 04:13 PM #9
- Join Date: Nov 2012
- Location: United Kingdom (Great Britain)
- Stats: 5'10", 170 lbs
- Posts: 10
- Rep Power: 0
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)
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
By hapkido in forum Over Age 35Replies: 32Last Post: 01-05-2013, 10:15 PM
By JustusLiebig in forum ExercisesReplies: 1Last Post: 07-16-2012, 05:28 PM
By flex321 in forum Sports TrainingReplies: 1Last Post: 01-21-2011, 11:00 AM
By KevinBoss in forum Sports TrainingReplies: 8Last Post: 10-29-2009, 09:46 AM
By doc5858 in forum Workout ProgramsReplies: 7Last Post: 12-30-2008, 08:40 AM