Plyometrics

[redgrail]

Do you do them? What do you think about them?

I just added them to my routine twice weekly to try to add some speed to my sprint. Just got back from my first session. They kill. I'm spent.

 

[TRINI]

I do them as part of the P90X routine and it's an awesome workout.

 

[rdawson808]

Nothing but nightmares from high school soccer practices. I still feel sore, and it's been 20 years.

b

 

[Omar1223]

hey redgrail what does the workout consist of?

 

[redgrail]

Originally Posted by Omar1223

hey redgrail what does the workout consist of?

Various explosive jumping exercises. Generally you should be able to squat at least your bodyweight, preferably 1.5xbodyweight, before attempting. Also, if you're very heavy/large, your joints might not be able to keep up. Form is important, or you could end up hurt.

My plyo workout consists of:
warmup 30min (crucial)
tuck jumps 2x6
rocket jumps 2x6
cycling squat jumps 2x6
line skipping 3x8
skipping for height 2x30meters
skipping for distance 2x30meters
(as I improve, I'll introduce one more exercise per week:
1. box jumps 4x5
2. alternate single leg bounds 3x30meters
3. still-standing long jumps 3x5)
cooldown

I will do this as my morning workout and then an aerobic component in the evening (usually a 5mile run). Doing it on non-weight days. So a week will look like:
Mon AM - HIIT
Mon PM - Weights

Tue AM - Plyo
Tue PM - Aerobic

Wed PM - Weights

Thur AM - Plyo
Thur PM - Aerobic

Fri AM - HIIT
Fri PM - Weights

Sat AM - Aerobic

Sun - rest and recovery
For a total of 2 HIIT units, 2 Plyo units, 3 Aerobic units, 3 weights units.

When season starts, it will look like this:
Mon AM - HIIT
Mon PM - Practice

Tue AM - Plyo
Tue PM - Weights

Wed PM - Practice

Thur AM - Plyo
Thur PM - Weights

Friday AM - HIIT
Friday PM - Practice

Saturday - Game (aerobic on off weeks)

Sunday -rest and recovery
For a total of 2 HIIT units, 2 Plyo units, 2 weight units, 3 practices, 1 game.
Wow, I'm getting exhausted just thinking about it...

 

[z400]

It's an intense workout. I don't think I have sweated so much!

I'm doing the P90X

 

[kever]

Originally Posted by redgrail

Various explosive jumping exercises. Generally you should be able to squat at least your bodyweight, preferably 1.5xbodyweight, before attempting. Also, if you're very heavy/large, your joints might not be able to keep up. Form is important, or you could end up hurt.

My plyo workout consists of:
warmup 30min (crucial)
tuck jumps 2x6
rocket jumps 2x6
cycling squat jumps 2x6
line skipping 3x8
skipping for height 2x30meters
skipping for distance 2x30meters
(as I improve, I'll introduce one more exercise per week:
1. box jumps 4x5
2. alternate single leg bounds 3x30meters
3. still-standing long jumps 3x5)
cooldown

I will do this as my morning workout and then an aerobic component in the evening (usually a 5mile run). Doing it on non-weight days. So a week will look like:
Mon AM - HIIT
Mon PM - Weights

Tue AM - Plyo
Tue PM - Aerobic

Wed PM - Weights

Thur AM - Plyo
Thur PM - Aerobic

Fri AM - HIIT
Fri PM - Weights

Sat AM - Aerobic

Sun - rest and recovery
For a total of 2 HIIT units, 2 Plyo units, 3 Aerobic units, 3 weights units.

When season starts, it will look like this:
Mon AM - HIIT
Mon PM - Practice

Tue AM - Plyo
Tue PM - Weights

Wed PM - Practice

Thur AM - Plyo
Thur PM - Weights

Friday AM - HIIT
Friday PM - Practice

Saturday - Game (aerobic on off weeks)

Sunday -rest and recovery
For a total of 2 HIIT units, 2 Plyo units, 2 weight units, 3 practices, 1 game.
Wow, I'm getting exhausted just thinking about it...

That sounds like a pretty huge workload, off season and on. What sport are you training for? I love doing plyo's. I usually do a few after a good warm up before my Olympic lifts. Have you noticed a significant difference in your explosiveness since starting them? Does your body respond well to such a big workload (any injuries, joint pain, etc?)??

 

[redgrail]

I just started plyos this week, so no difference yet.
Workload built up gradually over time. No injuries or joint pain yet (though I am on glucosamine, as a precaution and I also do contrast baths and physio 1/week).
I do get incredibly sore from time to time, though. Contrast baths and pool recovery work helps.