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, 02:20 PM #1
01-12-2013, 08:59 PM #2
01-12-2013, 10:16 PM #3
- Join Date: Feb 2009
- Location: Statesboro, Georgia, United States
- Age: 31
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- Rep Power: 150
What kind of plyos you need to be doing how much depends on your sport and its demands.
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01-12-2013, 11:02 PM #4
01-28-2013, 09:05 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, 05:20 PM #6
- Join Date: Dec 2009
- Location: Chapel Hill, North Carolina, United States
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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 luckEstimated 1Rep Max at ~204lbs
Squat 370lb (1.71xBW)
Deadlift 470lb (2.30xBW)
Bench 265lb (1.30xBW)
01-29-2013, 07:17 AM #7
- Join Date: May 2009
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01-29-2013, 08:55 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
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01-30-2013, 05:13 PM #9
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 05:19 PM. Reason: spelling error
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