Plugging In Plyometrics

Hi,

I'm looking at adding a 'dynamic day' to my training. Just once a week

Is anyone able to shed any light on how to structure it sets reps etc time???

The exercise I'm looking at including are;

Bipedal- warm up - running/jump rope

Work - vertical jumping (step down ea. rep)

Broad jumps

Suspended- warm up - swinging / grip changes

Work - clapping chins

Hopping chins (climb down ea. rep)

Supported - warm up - handstand walking

Handstand wall walks

Work - Clapping push ups

Swinging dips

L- sit walks

Ag walks

Ideally I'd like to cover bipedal/suspended and supported in the same workout. Any advice would be great

Thanks

Steve Parris

HI ya Steve,

 

I would keep the plyo training simple.  I'm conducting a speed/shock training workshop at the University of Canberra first week of February 2013 for a bunch of karate black and brown belts for the purposes of improving fight training (bridging the gap and getting back out) and the training will be kept simple.  The most important thing to remember with shock training is to keep amortization extremely short.  What this means is that as soon as you land, you must explode back out in the range of 0.1 - 0.2 sec.  I wont explain the stretch-reflex cycle suffice to say that as soon as amortization increases, then you lose the benefits of the stretch-reflex and corresponding explosive power output.  At the end of the day, the function of explosive shock training is to get you fast.  No one ever won a fight by being slow...

 

But there are many methods to skin a cat.  Here's what one round might look like - 

 

1. Skip rope say 2min - keep ankles stiff and flexed up - land on the balls of the feet but almost flat foot - you must try and take advantage of the arch of the foot.

 

2. Side to side agility jumps - 20reps

 

3.Deck Squat 12reps (either two or one leg) as soon as you come up and jump, on landing immediately explode up into a jump again

 

4.Box Jumps 8 reps

 

5. Depth Jumps 6 reps

 

6. Power Push-ups drop from a height (in the middle of two boxes) land into a push up and explode back onto the boxes with each hand.

 

That's it.  You can do anywhere from 2 - 6 rounds, once to twice a week depending on fatigue and soreness.  Have a read of this excellent book: http://www.amazon.com/Explosive-Plyometrics-Michael-Yessis/dp/098171806X

Thanks Peter.

Your welcome Steve, but are you happy with the information provided, was it what you were looking for? There is so much information out there regarding this type of training that from a personal perspective, keeping it simple is the way to go.

 

The only thing I can add is if you are going to do shock training, then do the training when fresh.