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  1. #1
    Registered User infinitx's Avatar
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    Question Plyometrics or HIIT?

    Hi,

    I am a swimmer and was wondering what I should do on my off days from lifting. I was looking at doing the following routine of plyometrics (from www.sport-fitness-advisor.com):

    Tuck jumps 2x10
    Depth jumps 2x10
    Bounding 2x10
    Hurdle jump with sprint 2x10


    Which one would you reccomend for swimming, Plyometrics or HIIT?



    Thank you
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  2. #2
    King of Links user321653_345's Avatar
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    Well, they are two different things. One is energy systems training, and the other is a type of training to improve the Stretch Shortening Cycle (SSC). They both help in different ways, so its up to you to decide. If you get enough energy systems training in the pool, do plyometrics.
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  3. #3
    who cares what they say Jwill's Avatar
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    HIIT will work on your endurance.

    Plyometrics will work on your explosiveness.

    Do both..plyometrics are not supposed to tire you or even make you sweat, so it shouldn't be hard.
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    Originally posted by Jwill
    HIIT will work on your endurance.

    Plyometrics will work on your explosiveness.

    Do both..plyometrics are not supposed to tire you or even make you sweat, so it shouldn't be hard.
    well, it's not about sweating or being tired, but rather the effects on one's CNS. to put it bluntly, plyometrics are not to be f*cked with if you don't know how to manage the volume. there are entire texts on how to properly cycle and manage use of plyometrics... haphazardly guessing, or using a cookie cutter program (the program given), is better than nothing, but not really a good thing.

    furthermore, what is the purpose of sprinting if you are a swimmer? do some HIIT in the water, stay off the land unless you're throwing around some iron.

    what events do you swim?
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    Registered User infinitx's Avatar
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    Originally posted by RepubCarrier
    well, it's not about sweating or being tired, but rather the effects on one's CNS. to put it bluntly, plyometrics are not to be f*cked with if you don't know how to manage the volume. there are entire texts on how to properly cycle and manage use of plyometrics... haphazardly guessing, or using a cookie cutter program (the program given), is better than nothing, but not really a good thing.

    furthermore, what is the purpose of sprinting if you are a swimmer? do some HIIT in the water, stay off the land unless you're throwing around some iron.

    what events do you swim?
    I swim the 50 free, 100 free, and 100 fly
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    Sprinting, if done in GPP, wouldn't be a bad thing I would say. But during most of SPP and all of pre-competition and competition period you should be in the pool. Just remember to have high intensity days and low intensity days. Plyos and HIIT are not low intensity. HIIT, from what I have read, is of no use either. It works mostly in the intermediate intensity zone, where you are still stimulating the CNS enough to force a longer recovery, but not working it enough to have a positive effect on speed.
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    Also, the plyo routine you have listed is pretty bad. There is no real way to progress and there is little true intensity in it. Why not start with some LOW REP bounding, then move onto box jumps, then depth jumps / depth drops? Those exercises, when done at few reps (never more than 25 foot contacts each session generally. Usually much lower than this even), can be extremely beneficial. You can still do high rep tuck jumps and stuff on your easy days, but they would be more for general strength and conditioning since they have such little effect on the CNS.
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