Weight Lifting Vs Plyos

**JaaronB66** · 03-14-2007, 04:30 PM

I recently read an article stating that weight lifting can throw off speed. To counter act that statement should plyos be combined with your weight lifting program and if so during the begging middle or end of a work out.

Also does doing Plyos more then twice a week actually have a negative effect on speed?

**desteph** · 03-14-2007, 04:40 PM

delta, type with right grammar, I understood only half of what you said. And for the plyos question. You should only do it twice a week if lifting. Also weight lifting shouldn't throw off speed unless your doing high repetitions.

**Baseballman07** · 03-14-2007, 04:44 PM

The weight lifting I was doing was incresing everything but my speed. It was going up and very fast, so I started doing some Plyos, and in just under three weeks, I am now running faster than I ever have. So I would say that lifting slows you down. But thats just me.

**scott_donald** · 03-14-2007, 05:08 PM

hmmm what kind of speed are you talking about...

**JaaronB66** · 03-14-2007, 07:36 PM

Football speed really, 40 time, jingle jangle, drills of that sort...

**sillz10** · 03-14-2007, 08:55 PM

train your legs, low reps high weights. you won't get slower

**JaaronB66** · 03-14-2007, 09:34 PM

thanks

**thebook1984** · 03-14-2007, 10:02 PM

my opinion only theoretical...so if you weight train you gain mass therefore slowing you down lowering your vert and agility...with pylos your body gets use to throwing around your weight, keeping your vert and 40 constant, and when you pass the medium those factors increase.

second quetsion: probally not

**Malodrax** · 03-14-2007, 10:44 PM

in short: lifting heavy increases your strength and hence your potential for power... then doing things like plyos and sprints allows you to realize that potential.

**scott_donald** · 03-15-2007, 02:40 AM

Originally Posted by JaaronB66

Football speed really, 40 time, jingle jangle, drills of that sort...

for straight line running to increase your speed you need to increase etiher stride frequency or stride length...

stride frequency is the hardest to improve once you are poast a certain age...

stride lenght hto can be done by your strength adn basic explosiveness...

watch doing plyos too often tho... best way to improve running and agility is to actually do it...

so ladder work, sprints, say 1 plyo session and then a lower session for leg strength adn maybe a o lifting session...

hope i didnt confuse you or myself there... half asleep...

**jonny767** · 03-15-2007, 07:00 AM

Going back to the original question do plyos on a separate day altogether if you can, and even better leave a day to rest, plyos are intense and will break down those fibers so u need to treat them like a weight workout. Done correctly however, they will prove invaluable.

**sillz10** · 03-15-2007, 08:04 AM

Originally Posted by fling11733

my opinion only theoretical...so if you weight train you gain mass therefore slowing you down lowering your vert and agility...with pylos your body gets use to throwing around your weight, keeping your vert and 40 constant, and when you pass the medium those factors increase.

second quetsion: probally not

doing plyos without a lot of strength won't benefit as much as doing plyos+weights or just weights most of the time.

Is damn near impossible if you train the right way to get your legs stronger through weights and not gain speed/vert.

**sillz10** · 03-15-2007, 08:05 AM

Originally Posted by jonny767

Going back to the original question do plyos on a separate day altogether if you can, and even better leave a day to rest, plyos are intense and will break down those fibers so u need to treat them like a weight workout. Done correctly however, they will prove invaluable.

you can do plyos on a separate day or before your weight lifting

**JaaronB66** · 03-15-2007, 11:02 AM

Thanks, My current work out schedule is M W F Bench Deads Squat Cleans and Rows and adding a different auxillary lift in there depending on the day. Is there a Plyo program you would recommend to compliment my current Weight program?

Also Another question about the plyos and speed, If some one was trying to gain speed quickly should plyos be combined with something or are plyos the best bet?

**HenryHill** · 03-15-2007, 03:48 PM

Strengthening your legs will have absolutely no direct carryover to your 40 time, shuttle, etc. You have to learn to utilize the new power by doing sprints and plyos on a regular basis. Some people have it stuck in their heads that by lifting and not running they will get faster. You have to RUN in order to get faster. I'm training for a combine that is exactly a month from yesterday so here's what I'm doing for lower body.

Tuesday - Heavy squats. 4 sets of 5 reps or less. Finish workout with single leg squats and a hamstring exercise(3 sets each)
Friday - 20-40 yard sprints with emphasis on starts, lunges, backward running(hamstrings)
Sunday - Sprints, vertical jumps, plyos
*All leg workouts followed by stretching right after workout and that night

Since starting this about 3 weeks ago I've noticed significant progress with my starts. I'd say that I've cut AT LEAST .1 of a second on my 40 just by improving my starts.

**JaaronB66** · 03-15-2007, 08:19 PM

thanks, today i went and ran a couple 40s they feel faster but like most things that doesnt mean much, With ladders what are some good drills to do with that?

**sillz10** · 03-15-2007, 09:30 PM

Originally Posted by HenryHill

Strengthening your legs will have absolutely no direct carryover to your 40 time, shuttle, etc. You have to learn to utilize the new power by doing sprints and plyos on a regular basis. Some people have it stuck in their heads that by lifting and not running they will get faster. You have to RUN in order to get faster. I'm training for a combine that is exactly a month from yesterday so here's what I'm doing for lower body.

Tuesday - Heavy squats. 4 sets of 5 reps or less. Finish workout with single leg squats and a hamstring exercise(3 sets each)
Friday - 20-40 yard sprints with emphasis on starts, lunges, backward running(hamstrings)
Sunday - Sprints, vertical jumps, plyos
*All leg workouts followed by stretching right after workout and that night

Since starting this about 3 weeks ago I've noticed significant progress with my starts. I'd say that I've cut AT LEAST .1 of a second on my 40 just by improving my starts.

if your weak strengthing your legs WILL have a direct carry over enless your retarded. But, if you aready have stong legs than there are a lot of areas to give focus too

**JaaronB66** · 03-15-2007, 10:15 PM

So lets say I do 315 15 times....bad idea?

**scott_donald** · 03-16-2007, 01:45 AM

Originally Posted by HenryHill

Strengthening your legs will have absolutely no direct carryover to your 40 time, shuttle, etc. You have to learn to utilize the new power by doing sprints and plyos on a regular basis. Some people have it stuck in their heads that by lifting and not running they will get faster. You have to RUN in order to get faster. I'm training for a combine that is exactly a month from yesterday so here's what I'm doing for lower body.

Tuesday - Heavy squats. 4 sets of 5 reps or less. Finish workout with single leg squats and a hamstring exercise(3 sets each)
Friday - 20-40 yard sprints with emphasis on starts, lunges, backward running(hamstrings)
Sunday - Sprints, vertical jumps, plyos
*All leg workouts followed by stretching right after workout and that night

Since starting this about 3 weeks ago I've noticed significant progress with my starts. I'd say that I've cut AT LEAST .1 of a second on my 40 just by improving my starts.

ofcourse it does... helps you explode... increases stride length etc...

**scott_donald** · 03-16-2007, 01:45 AM

Originally Posted by JaaronB66

So lets say I do 315 15 times....bad idea?

thats for hypertrophy...

**sillz10** · 03-16-2007, 06:33 AM

<5 reps per set with a decent amount of rest in between the sets

**JaaronB66** · 03-16-2007, 09:37 AM

What is hypertrophy?

**scott_donald** · 03-16-2007, 12:21 PM

Originally Posted by JaaronB66

What is hypertrophy?

essentially making your muscles bigger... there is different types tho...

**JaaronB66** · 03-16-2007, 01:24 PM

Should I stay away from that if i Am going for athletic performance?

**sillz10** · 03-16-2007, 11:43 PM

Originally Posted by JaaronB66

Should I stay away from that if i Am going for athletic performance?

you can basically make your muscles big without gaining much(or any)strength by doing high reps. So just stick to low reps.

**Cracky** · 03-17-2007, 12:33 AM

plyos should be part of your program regarldess...

Effect Of Squats & Plyometrics On Vertical Jump
Exercise Type Vertical Jump Increase
Only Squats ........ 3.30 cm
Only Plyometrics....... 3.81 cm
Squats + Plyometrics .....10.67 cm

**scott_donald** · 03-17-2007, 01:51 AM

Originally Posted by Cracky

plyos should be part of your program regarldess...

Effect Of Squats & Plyometrics On Vertical Jump
Exercise Type Vertical Jump Increase
Only Squats ........ 3.30 cm
Only Plyometrics....... 3.81 cm
Squats + Plyometrics .....10.67 cm

what study was that... wouldnt mind reading it...

**JaaronB66** · 03-17-2007, 05:50 AM

I have limited resources, for me its pretty much a feild some bleachers and a jump rope. Any Plyo ideas?

**Mundy** · 03-17-2007, 06:27 AM

Originally Posted by scott_donald

what study was that... wouldnt mind reading it...

Adams, K., O'Shea, J.P., O'Shea, K.L., Climstein, M. (1992). The effect of six weeks of squat, plyometric and squat-plyometric training on power production.

Journal of Applied Sports Science Research. 6(1): 36-41.

**scott_donald** · 03-19-2007, 04:59 AM

Originally Posted by Mundy

Adams, K., O'Shea, J.P., O'Shea, K.L., Climstein, M. (1992). The effect of six weeks of squat, plyometric and squat-plyometric training on power production.

Journal of Applied Sports Science Research. 6(1): 36-41.

thanks...

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