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  1. #1
    RED > GREEN Throwback's Avatar
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    How often to do plyometrics? Training for wrestling/MMA

    My current training consists of 6 days on, 1 day rest per week. I do upper body plyo and lower body plyo 1 time each per week. Here is what my training schedule looks like. Im not sure how often plyo should be done, but I have read no more than once per week. Since I split between upper and lower body I am doing 2x per week. I dont feel like im over training, but some weeks my body is very wore down and I have to take an extra rest day.

    Mon - Cardio / Martial Arts training
    Tues - Legs/ Lower body Plyometric training (25 rep squats followed by various plyo exercises)
    Wed - Weights(ARMS,BACK)
    Thurs - Cardio / Martial Arts Training
    Fri - light cardio, or rest depending on how body feels
    Sat - Martial Arts training + Upper Body Plyometrics/Weights(complete upper body plyo rebound bench, throws on smith machine, plyo-pushups + standard upperbody lifts)
    Sun - Rest
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  2. #2
    Cool Guy desertwarrior00's Avatar
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    Its all about how your body responds to what your throwing at it, plyo 2 times a week should be ok if you can tolerate it and repair, but the fact that you sometimes feel very wore down should tell you something. Make an extra day off a permanent fixture in your routine. I gurantee you will see better gains.
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  3. #3
    RED > GREEN Throwback's Avatar
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    Originally Posted by desertwarrior00
    Its all about how your body responds to what your throwing at it, plyo 2 times a week should be ok if you can tolerate it and repair, but the fact that you sometimes feel very wore down should tell you something. Make an extra day off a permanent fixture in your routine. I gurantee you will see better gains.
    I hear you, Fridays are usually light cardio and the only reason I am jogging on Fridays is because Im cutting bodyweight right now. I haven't really found any good scientific articles regarding plyo and the science behinds it's benefits. My results are enough to make me beleive however. Any links?
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  4. #4
    King of Links user321653_345's Avatar
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    I wouldn't make plyometrics a permanent fixture of your routines. Plyometrics, or shock training, are best done in cycles. I know CT cycles the intensities of his shock training year round, so the first 4 weeks are altitude landings, while the next 4-6 are low intensity jumping exercises, and the next 4-6 are depth jumps and the last 4 weeks are low intensity jumping exercises (think of it as a deloading period). His second book has more info on it if you are interested. Here is a link explaining it: http://www.elitefts.com/documents/Ki...n_Training.htm
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