plyo's beneficial in this split?

[leatherface]

I'm wondering if it is beneficial to be doing plyometrics on wednesdays in my following split.
Monday - ME squat taekwondo
Tuesday - Active recovery DE bench
Wednesday - Active recovery Plyo's taekwondo
Thursday - Active recovery DE squat
Friday - ME bench

My plyo's usually consist of about 9 lower body sets, and 5 upper body sets, which take about 40 mintues to complete b/c i give myself about 3 minutes rest between each set. After that I usually do like 5 mintues worth of sprint intervals.
Taekwondo may even be considered a form of AR because the first 20 minutes is just some good cardio that gets the blood and oxygen going through my body.

I've been doing this split for a month now and usually feel alright, but sometimes im not sure if its good to do them on the wednesday or not, but i don't really have any other day to do them. So what do you guys think? Plyos on wedn. beneficial or not?

 

[leatherface]

bump

 

[IronLion]

I would use plyo's with your dynamic effort days, they are essentially the same

 

[leatherface]

The only problem is that my DE squat day already lasts like 55 minutes, and all my plyo's take about 40 minutes(50 with sprinting), to get done. I've heard time and time again not to go over 60 mins so I make sure I never do. blah, I'm trying to figure this out before tomorrow!

 

[IronLion]

Yeah, I have heard that too, I train for 60-90 minutes, oh well.

you could do two sessions, or cut some of the plyo work, or for a change do some plyo work in between your work sets

 

[spatts]

I do all that, but I split it up. My workouts are short, intense, and frequent.

RE: they're essentially the same...

Does anyone really feel like plyos and dramatically different in carryover from just straight speed work with the weights (with or without bands or chains)? I've been doing speed work + plyos and I'm really not sure I'm seeing alot of carryover from the plyos. Mine are just jumping movements that are done WITH an oly supplemental move. I enjoy it, but I don't really think it's doing anything that straight speed work wasn't. I save other bodyweight plyos for "extra workouts" which I do in the mornings.

 

[IronLion]

Lets start with upper body, what have you tried to increase you explosiveness?

 

[spatts]

I don't know names for some of the stuff I do, but here goes nothing...

I've been doing bench plane push ups, but holding at the bottom then exploding up off the floor (I could clap, but I'm just not that excited ).

I've been doing overhead med ball toss type throws.

I've been doing those lying down, for triceps...like in the plane of a JM press.

Then I elevate my feet on a bench and put one arm down and put one arm out in front, toss a light med ball, then switch hands and cath it out in front with the other.

To cut this short.....a bunch of jumping and med ball work.

 

[IronLion]

Some of that is good stuff, here are the ones I like best:

1. Get into push up postion with a six inch box right outside your hands. Drop into pushup and explode up onto boxes. (make sure they are anchored)

2. With a 10-15 lb med ball. Sit about ten feet away from a partner, extend your arms but don't lock elbows, they will press the ball at you as hard as they can, your goal is to catch it wtih arms extended and return it as Hard and fast as you can

Those are 2 movements i can think of right now that had a big impact on my explosiveness, there are a lot more for lower body and core. Most of the other upper body plyos I have done have more to do with hand peed than bp.

 

[spatts]

Oh, I can never decide what I want to do most for lower and core...there's are so many neat things to do, and it seems I learn a new one every week. However, I'm not sure I'm getting that much carry over. It's fun, but so far, it's not doing anything that speed work alone didn't do. Maybe more time...

 

[Zander1983]

you could do two sessions, or cut some of the plyo work, or for a change do some plyo work in between your work sets

You can alternate heavy low rep sets with some plyo work.

For example, do a set of heavy benches and then some power pushups, or a set of heavy squats and then a set of jumps of some kind.

 

[leatherface]

Alright, ill do tomorrow as normal but as of next week ill have to change it around a bit somehow. thanks for all the idea, any more are appreciated as well

 

[leatherface]

What if on thursday(de squat), the workout lasts.. 50 mins, i get some protein, wait about 5 mins, then go do 30 mins of plyo's? I still can't figure out the best way to put that somewhere in the monday-friday schedule!!!

 

[IronLion]

that is fine...the time thing is not an absolute...unless you are a bb who is mainly concerned with size

 

[leatherface]

Ok, is it a good idea to get some protein when im done lifting, wait 5 mins then do the plyos, or should i jump into the plyos as soon as im done lifting? Thanks for all the help

 

[IronLion]

I would mix a protein shake with a gallon of water and a little oj, so that it is very diluted, then just drink that throughout the workout, sip it. I would puke if I downed a protein shake and went straight into plyo's