plyos! :)

[leatherface]

sorry about all these posts first of all , im just trying to get everything together here for the super training stuff coming up. Ok for plyometrics, what kinda of on/off rest would you recommend? Like do an exercise for 30 seconds, rest for 60 then do it again or move to another one or whatever? So pretty much, does 30s on, 60 off sound good?

 

[leatherface]

bump

 

[coolcolj]

plyos are not fitness exercises, you rest a good amount like 3 mins for CNS recovery

 

[leatherface]

rest 3 mins between each exercise? Alright then, how long are you doing the exercise though, like 30 seconds then rest 2-3 mins? You know alot about plyo's so ill take your word, but it seems like alot of rest

 

[coolcolj]

depend son how many reps you do if you 6, then rest 2-3 mins

if its sets of 3 , then you cna get away with lower amount.

It's all about quality - you don't want to do them while fatigued

 

[Rich_S]

depend son how many reps you do if you 6, then rest 2-3 mins

if its sets of 3 , then you cna get away with lower amount.

It's all about quality - you don't want to do them while fatigued

You always have the hottest chicks in your avatar. Is that what it's like in Australia - wall to wall hotties?

 

[coolcolj]

You always have the hottest chicks in your avatar. Is that what it's like in Australia - wall to wall hotties?

err no -
I'm just very lucky to be in the right place at the right time!

 

[leatherface]

Usually I just see how many reps i can get in like 20 seconds or whatever. But lets say I get out 20 reps, then ill just rest like 2 mins. So is it better to just do a set amount of reps, or to do a set amount of time? Or does it matter? ;p thanks coolcolj

 

[coolcolj]

count your reps, and no more than 30-40 per session.

remeber quality over quantity!

 

[leatherface]

count your reps, and no more than 30-40 per session.

You mean like the whole day im doing plyos only do up to 40 reps? Maybe I have been instructed to do these wrong or something lol. Ok i used to do them in the past when i read about them in muscle and fitness. The way they described them was, you do an exercise for 1 min, and pull out as many reps of the highest quality you can, then rest 1 min, then go onto the next exercise. There were like 10 exercises total and some of them were..

High Jump
1-leg High Jump
Long Jump
1-leg Long jump
Box jumps
dunno what this is called(Jump sideways over a box with both feet together)
Jump and bring your knees to your chest

So if that is how they were to be done, i would get between 20 and 45 reps per exercise. But maybe i was mislead. I have read some good plyo sites but they didn't really say how many reps/sets/rest/exercises to do.

So do I have this all wrong, or am i confused?

 

[leatherface]

Here is a site I really like
http://www.brianmac.demon.co.uk/plymo.htm
but im still a little bit confused . So just tell me if this is alright
Say I do 6-8sets of lower body plyo's, each set will be about 20 seconds and then I will take 2min rest. I also want to do about 3-5 upper body exercises with the same on/off thing. I will only be doing these once a week, sometimes twice. So does this sound good CoolcolJ? Sorry for sounding stupid, but I always like to have everything right and my program optimal before i do it lol. Thanks again

 

[coolcolj]

Muscle and Fiction strikes again

M&F is the last place you go for info on training science.


Plyos are intense and have impact on your CNS, joint and tendons. Don't treat them lightly, or your knees will pay the price.

Like I said before, don't do plyos by time, do them by reps, treat every rep as important. Your training your stretch reflex and CNS, so every rep has to be a maximal effort.

Your trying to treat plyos the same as weight exercises, don't they're different. Keep the reps for plyos low, like 3-5 per set.

what are you doing for upper body?

 

[leatherface]

Ok, first, 3-5 per set.. if your saying it i know its right but that doesn't seem like it will take any effort. Probably 10 seconds to complete, and then resting 2 1/2 minutes? And this will really help increase my speed/jump/explosiveness? If you say so I'll give it a try Here are some of the exercises i am going to do
Upper body
Medicine Ball Drop (partner drops it while u lay on the ground and you toss it back up as fast and explosive as possible)
Medicine Ball Chest Pass (obvious)
Medicine Ball Vertical Toss (you are sitting on the ground and your partner is standing over youand drop the ball kind of in your lap but you catch it and hurl it straight up)

and for lower body

vertical jump
1-leg vert jump
box jumps
hurdle jumps
long jump
1-leg long jump
vertical knee raise jumps
squat jumps
running jumps
hill sprint
depth jump(although this sounds awkward so i dont think i will do it afterall)

im not doing all of those in 1 day, ill just pick out like 7-8 of them or so.

ok thats it, i need to start tomorrow so i hope u check this post soon coolcolj thanks again!!! 3-5 reps... still can't get over it just jump as high as i can(110% effort) 5 times and rest 2+ mins.

 

[leatherface]

Since I have to do this tomorrow and I probably won't have time to post another post and have you read it in time While your at it could you give me an example routine out of what i gave you? Including exercises reps sets per exercise and rest? If thats not too much trouble for you man I would appreciate it! I hate lifting mags, everything I read and i thought was right ends up being wrong lol. By the way, remember im only doing these once a week, sometimes twice(probably once a month ill do them twice a week). Thanks a sh*tload CoolcolJ!!!!!!!!!!!!!!!

 

[coolcolj]

7 in one session? $100 says your gonna have bum joints within a year... especially with the depth jumps

Plyos are not supposed to build muscle or fitness

Quote
"Plyos... these DO NOT burn a lot of calories done correctly. they are hard on the system... they primarily work by enhancing the stretch reflex"

It will help your power etc, if you have a strength base to begin with. Plyos potentiate your existing strnegth base. If your weak ass you will get some newbie gains, but after that zippo.

Plyos+ weights > pylos by itself.

I'm no expert on this stuff so I'm not gonna give you sets/reps exercise precriptions. Buy a book called jumping into plyometrics by Chu. That will help. although I think his book is somewhat not as good as Mr Verkoshansky's - the creator of plyos.

I can't count the number of time BBall players have come told how they did tons of plyos without building a foundation of strength, got some of the gains they wanted, but then had knacked knees for life afterwards. They never learn and think about the long term plan.

I give up...

 

[leatherface]

Thanks alot Coolcolj I learned alot from you !!! Good thing I talked to you about this, and thanks for taking your time to reply to me! . 1 last question before i drop this subject though if thats ok lol. After doing plyos, is it alright if i wait about 15 mins and do a few sprint intervals? like sprint 10 secs jog/walk 30?? Just want to make sure!!! Thanks again!**!&@(*!@@

 

[coolcolj]

Thanks alot Coolcolj I learned alot from you !!! Good thing I talked to you about this, and thanks for taking your time to reply to me! . 1 last question before i drop this subject though if thats ok lol. After doing plyos, is it alright if i wait about 15 mins and do a few sprint intervals? like sprint 10 secs jog/walk 30?? Just want to make sure!!! Thanks again!**!&@(*!@@

Sure, you will find that you will actually sprint faster after the plyos.

for power - accleration sprint 30m, followed by a recovery walk of 1-2 mins. And no this is not that long believe me

If its for fat loss or fitness enhancement then use longer distances. Not sure what your goals are though.

 

[leatherface]

My goals for sprinting are for power mostly, and a little cardio effect. Ill try what you said next week, today i did 8 cycles of sprint for 10secs, jog for 20, walk for 30. Both the pylos and sprinting felt so good, its been so long Thanks !

 

[beefybull]

Let me tell you before you start plyos:

A STRONG BASE IS REQUIRED...

You need to be at an advanced stage of fitness to handle plyos, which are basically just different shock exercises for the body.

- Limit heavy plyo sessions to 1-2x a week
- Make your reps count

Box jumps, Depth Jumps, Jumping Rope, Stair Drills, etc. are all good forms of Plyos... Sprinting is actually a plyo exercise.

If your quads far outpower your hamstrings (think Lex Ext. weight vs. your Leg Curl wt.), you can easily give yourself a condition called "Jumpers Knee" (patellar tendonitis). Think about correcting this muscle imbalance if you have it before trying plyos.

 

[leatherface]

A STRONG BASE IS REQUIRED...

Well i have a pretty strong base, I can dead and squat more than 2x my BW which should be good enough. My quad strength is a bit more than my hamstring though, ill have to try a near 1RM leg extension and Leg curl to see how much more though..i have been curious about that. Im trying to bring my hams up to par though doing some GM's leg curls, dumbell leg curls and deads. THanks man