fitness trainers-plyometric work

waterford1988

I'm looking to put together an extensive plyometric work out programme. If I went to my local gym would the trainer there know enough or would I have to go to someone like a physiotherapist to go through a program like this with me?

Any trainers on here actually have experience with plyometric programs?

Transform

plyos are not 'a' program they are PART of a training program e.g. done before sprint drills, done along side cleans and snatches.

not that hard to incorporate really just do not over do it as they are much harder on the body than you think and overdoing it can lead to injuries e.g. shin splints, knee issues.

Please tell me your doing weights first to build a base to do the plyos from?

waterford1988

Yeah I have been doing weights on and off for a few years now. Do you know where I could by a 5kg medicine ball? The ones that are like a basketball so it will bounce properly.

Transform

www.irish-lifting.com should have some and a good sled can come in helpful also.

What are you training for and what are your best lifts on the weights at the moment?

colman1212

is there any benefit of doing plyometric work on legs day?
For example adding in box jumps as part of a legs session?

colman1212

bump

just wondering if I should be doing box jumps on different days to leg work... if anyone knows...

fithealth

Hi, it's not just what weights you do now, but you're 'training age' that matters with plyometrics - the body and particularly connective tissues have to be really conditioned to take the loads. Get an advanced trainer to give you the basics - also rest days are so important - ligaments and tendons needs lots more recovery than muscle

Transform

yes there is plenty of benefit from adding it in on leg days but as mentioned cycle its use and start with something simple like box jumps on a 24inch box and work up.

Keep reps no more than 5 and if your failing on the jump i.e. not making the jump, its time to end it.

colman1212

Transform wrote: »

yes there is plenty of benefit from adding it in on leg days but as mentioned cycle its use and start with something simple like box jumps on a 24inch box and work up.

Keep reps no more than 5 and if your failing on the jump i.e. not making the jump, its time to end it.

cool thanks - so literally just jumping from the floor up onto a 24 inch box and then adjust the height as you improve. I'll give it a shot - nice one.

Transform

Jump onto box and then step back down for said reps or 5 reps continuous but the height is lower

d'Oracle

fithealth wrote: »

Hi, it's not just what weights you do now, but you're 'training age' that matters with plyometrics - the body and particularly connective tissues have to be really conditioned to take the loads. Get an advanced trainer to give you the basics - also rest days are so important - ligaments and tendons needs lots more recovery than muscle

Any chance you could expand on 'training age'?

weightlifter

Transform wrote: »

Please tell me your doing weights first to build a base to do the plyos from?

I personally do not really think that weight training is the be all and end all to “build a base” for plyometric work. In my opinion the most important foundation work to do before plyometrics is low level single-response, landing and stabilization orientated plyometrics.

Jumps in which stable landing with appropriate jump/landing mechanics are vital. If y can’t jump properly and (more importantly) land properly in simple low lever jumping activities then you should not be doing plyos. Similarly, I know plenty of people who can squat double bodyweight but are no more ready for high intensity plyos than a 14 year old young athlete (because of their poor jump/landing mechanics).

I also think there is certainly a place for plyometrics as a training method in and of itself (20-30 minute session) although it does dovetail quite nicely in the gym or on the track.

Transform

totally agree but the joints can take and recover from the impact much easier with good joint strength developed from a proper training program.

Nobody is asking about high intensity plyos just a simple way to implement them.

Most people who start doing plyos over do things and do them well beyond the point where their cns becomes over tired so that is why i would recommend one or two per session rather than a whole session of them.

Roper

I don't buy into the 1.5 times bodyweight nonsense that gets bandied around about box jumps and depth jumps, but I do think some resistance training is vital to increase the structural integrity (Star Trek term) of the joints before embarking on plyo work. Technique is obviously important too.