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need advice on plyometrics

  • 29-11-2009 5:26pm
    #1
    nice_guy80
    Closed Accounts Posts: 8,722 ✭✭✭


    Hey folks. Have spent last two months in the gym building my strength, have more or less reached my goals that i set out to achieve. now i have to move the training onto preparing to play sport after christmas.

    Has anyone got any experience/qualifications in designing a plyometric program for someone? have asked at my gym but the instructors are not too familiar with it.

    I've been looking up exercises on the net, but am unsure about what exercises to put into a routine. it would need to be an all body workout. for twice a week. i'm 28, 80kg, 5ft 9".

    any help appreciated.


Comments

  • #2
    spiral
    Closed Accounts Posts: 377 ✭✭spiral


    no expert , have done box jumps and depth jumps a bit ,
    Main thing I would say is are you sure they will be of benefit to you , secondly do not go overboard on them as they can be very bhard on the knees.

    Here is a link to an article on them , has a weightlifting bias but might help you

    http://weightliftingepiphanies.blogspot.com/2009/11/understanding-plyometric-training-and.html


  • #3
    J-Fit
    Registered Users, Registered Users 2 Posts: 472 ✭✭J-Fit


    If your beginning, keep it to approx. 100 foot contacts per week sticking mostly to box jumps and single leg hops and jumps to lessen the heavy joint impact of the plyos. You can throw in additional upper body work such as clap push ups or medecine ball throws too but really you shouldn't do the plyos in isolation and if you add olympic lifts into the equation you'd be much better served. You can graduate to squat jumps, split squat jumps, depth jumps, bounds and hurdle jumps as you become more coordinated and proficient and you could also up the volume, never exceeding 150 foot contacts per week. To do a lot of these you'll probably need a good solid outdoor surface.


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