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Main More... For Sports Performance Improvement Plyometrics What Is The Best Plyometrics Workout?

By: Workout Of The WeekApr 18, 2006

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What is the best plyometrics workout? Find outwhat plyometrics really are and what they aremeant to do. The forum members have spoken.

TOPIC: What Is The Best Plyometrics Workout?

The Question:

Plyometrics are a great way to increase leg strength, stamina, jumping, etc.Plyometrics can also be one of the most killer workouts of all!

What is the best plyometrics workout? Be specific.

What are the benefits of plyometrics?

Who would get the most benefit out of plyometrics? Any specific athletes?

How many times per week should plyometrics be performed?

Show off your knowledge to the world!

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movement efficiency of a cat coupled with the explosiveness of a bolt oflighting.

This is the ability that separates the elite from the average. What allows thisdisplay of combined elegance and power is a strength quality known asReactive or Plyometric ability."

- Kelly Baggett

What exactly are plyometrics and where did they come from? Plyometrics can betraced to Russia approximately 40 years ago. Dr. Yuri Verkhoshansky is creditedwith creating the principle which at the time was known as "shock training." Whileobserving some Olympians, he realized that they had more strength and powercoming out of a higher altitude landing when their muscles were stretched asopposed to a normal jump.

This led to the creation of the two true plyometric exercises: depth jumps and depthdrops. Since then, almost every exercise that involves some sort of jumpingmovement has been categorized as plyometric. This often confuses athletesbecause the general guideline states that you should be able to squat 1.5 timesyour bodyweight before doing plyometrics.

This principle only stays true for depth jumps and depth drops. A simple exampleinvolves little kids running and jumping in playgrounds - can they even squat 25pounds? Probably not. So to clear up the confusion, it is perfectly safe to performlow to moderate intensity plyometrics such as ankle hops or rim jumps even if yoursquat is not 1.5 times your bodyweight.

Over time, plyometric training increases the amount of force you can produce andtherefore plyometrics are effective in making you more explosive. This leads toimproved sports performance, a higher vertical leap, and faster sprinting times. Astudy proved that lifting weights (squatting) in addition to plyometrics caused thegreatest increases in vertical jump height.

Effect Of Squats & Plyometrics On Vertical Jump

Exercise Type Vertical Jump Increase

Only Squats 3.30 cm

Only Plyometrics 3.81 cm

Squats + Plyometrics 10.67 cm

Plyometrics are also categorized by their amazing ability to increase reactivestrength and jumping skill and coordination. Plyometrics improve reactive strengthby utilizing the Strength-Shortening Cycle (SSC) in order to create maximal poweroutput.

Plyometrics are based on the principle that the SSC can create much more powerthan a normal muscle contraction because the muscles are able to store thetension from the stretch for a short period of time - causing the muscle to react likea rubber band. The greatest force can be achieved when the stretch is performed asfast as possible.

Over time, as part of a planned cycle, plyometrics are able to increase the numberof fast-twitch muscle fibers in a certain muscle group. However, the effects are notimmediate.

Actually, when you first begin with plyometrics, your body tends to create moreslow-twitch muscle fibers in response to the new training stimulus. However, whenyou deload (decrease the volume) or stop training for a week or two, then the resultsare simply incredible as more and more fibers become fast-twitch than there werebefore.

Heav y LoadWeight Training

Light Load,Explosiv e Power

TrainingPlyometrics

OlympicLifting

Isokinetic OrHydraulic

Resistance

Maximal Strength Excellent Fair Poor Good Good

Maximal Rate OfForce Dev elopment

Good Excellent Good Good* Fair*

Stretch ShorteningCycle Ability

Poor Good Excellent Poor None

High Velocity ForceProduction

Poor Excellent Poor* Good* Good

MaximalMechanical Power

Good Excellent Fair Excellent* Good

Jumping Skill &MuscleCoordination

Poor Good Excellent Good Poor

Periodization

Preparation

Pre-Comp

Competition

Pre-Comp

Competition

Late Pre-

Comp

Competition

Pre-Comp

Competition

Preparation

Early

Rehabilitation

* No study available (Source: www.gssiweb.com)

Workout:



What is the best plyometrics workout? Be specific.

In my mind, there is no best plyometrics workout because everything depends onthe skill level and experience of the athlete in question. However, there are manyeffective plyometrics programs that work for athletes of varying skill levels.

The best plyometrics workout is one that focuses on the weaknesses of the athleteso that the greatest gains can be achieved. Some athletes may be deficient in

absorbing force, releasing force after they absorb it, speed of movement, or acombination of these.

The best way to know which program is best suited for you is to perform a reactivestrength test. First, find out your standing vertical (Highest touch - Reach with armsfully extended). Record that number and then take a series of boxes in 6 inchincrements. Stand on the box, step off, and jump as high as you can.

Keep increasing the height of the box by 6 inches until your jump off the box islower than your standing vertical. For example, if your standing vertical is 30 inchesand your jump off a 6-inch box is 25 inches, then you need a lot of plyometric work.

However, if your vertical is 31 inches and your jump off a 36-inch box is 32 inchesthen you know that you need to focus on getting strong in the weight room and justmaintain your plyometric ability (Information adapted from Kelly Baggett).

That being said, here are some effective plyometrics + weights programs that willimprove your sports performance. The weight lifting portion is optional but it is agood idea to lift weights in addition to plyometrics because the greatest gains canbe seen when the two are combined.

Beginner Athlete:

(Vertical Leap less than 20 inches, Squat less than 1.0 times bodyweight,less than 6 months experience lifting weights)

Weeks 1-4 (Week 5 - No Weights On Friday, Test Vertical Leap):

Monday:

Ankle Hops - 3 Sets x 30 RepsLine Jumps - 3 Sets x 15 Reps

Weights:Full Squats - 2-3 Sets x 10-12 RepsSnatch-Grip Deadlifts - 2-3 Sets x 10-12 RepsBench Press - 2-3 Sets x 10-12 RepsRows - 2-3 Sets x 10-12 Reps

Click Image To Enlarge.

Ankle Hops.

Ankle Hops Video Guide:Windows Media (163 KB)

MPEG (1.1 MB)

Click Here To Enlarge.

Line Jumps.

Click Here For A Printable Log Of Monday.

Wednesday:



Wednesday:

Ankle Hops - 3 Sets x 30 RepsRim Jumps - 3 Sets x 8 Reps

Weights:Split Squats - 2-3 Sets x 10-12 RepsLeg Curls - 2-3 Sets x 10-12 RepsIncline Bench Press - 2-3 Sets x 10-12 RepsChin-Ups - 2-3 Sets x Max Reps


Rim Jumps.

Rim Jumps Video Guide:Windows Media (238 KB)

MPEG (1.9 MB)

Click Image To Enlarge. Split Squat.

Split Squat VideoWindows Media (196 KB)

MPEG (436 KB)

Click Here For A Printable Log Of Wednesday.

Friday:

Ankle Hops - 3 Sets x 30 RepsLine Jumps - 3 Sets x 15 Reps




Click Here For A Printable Log Of Friday.

Click Here For A Printable Log Of Friday Week 5.

Weeks 6-9 (Week 10 - No Weights On Friday, Test Vertical Leap):

Monday:

Line Jumps - 3 Sets x 15 RepsRim Jumps - 3 Sets x 10 RepsSquat Jumps - 4 Sets x 8 Reps

Weights:Full Squats - 3 Sets x 10 RepsSnatch-Grip Deadlifts - 3 Sets x 10 RepsBench Press - 3 Sets x 10 RepsRows - 3 Sets x 10 Reps


Wednesday:

Ankle Hops - 3 Sets x 30 RepsStanding Broad Jumps - 4 Sets x 6 RepsTuck Jumps - 3 Sets x 10 Reps

Weights:Split Squats - 2-3 Sets x 10-12 RepsLeg Curls - 2-3 Sets x 10-12 RepsIncline Bench Press - 2-3 Sets x 10-12 RepsChin-Ups - 2-3 Sets x Max Reps


Broad Jumps.

Broad Jumps Video Guide:Windows Media (357 KB)

MPEG (299 KB)


Tuck Jumps.

Tuck Jumps Video Guide:Windows Media (147 KB)

MPEG (431 KB)




Friday:

Line Jumps - 3 Sets x 15 RepsAnkle Jumps - 5 Sets x 3 RepsSquat Jumps - 4 Sets x 8 Reps



This program would allow a beginner to get their vertical toapproximately 20-25 inches and get their squat to at least 1.0 timestheir bodyweight. After this, they would be ready to go to theintermediate program. The greatest gains would be seen in Week 5and Week 10 as the recovery time would be better and would allowthe athlete to jump higher or run faster as a result.

Intermediate Athlete:

(Vertical Leap 20-30 inches, Squat between 1.0 times - 1.5 timesbodyweight, Less than 1 year training experience)

Weeks 1-3 (Week 4 - Cut Volume In Half And No Friday Workout,Testing Vertical Leap, Squat And Bench Press On Friday Of ThatWeek)

Monday:

Rim Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 RepsWeek 4)Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)On-Box Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)

Weights:Full Squats - 4 Sets x 6-8 RepsSplit Squats - 3 Sets x 8-10 RepsGlute-Ham Raises - 3 Sets x 10-12 RepsBench Press - 4 Sets x 6-8 RepsRows - 4 Sets x 6-8 RepsLateral Raises - 3 Sets x 8-10 Reps


Box Jumps.

Box Jumps Video Guide:Windows Media

MPEG


Click Here For A Printable Log Of Monday Week 4.

Wednesday:

Weighted Pullups - 4 Sets x 6-8 RepsIncline Bench Press - 4 Sets x 10-12 RepsBarbell Curls - 3 Sets x 8-10 RepsSkull Crushers - 3 Sets x 8-10 RepsCalf Raises - 4 Sets x 6-8 Reps





Friday:

Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4)Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 RepsWeek 4)Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)Low Drop Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)


Drop Jumps Video Guide:Windows Media Player Format (27 KB)

MPEG Format (186 KB)



Weeks 5-7 (Week 8 - Cut Volume In Half And No Friday Workout,

Testing Vertical Leap, Squat And Bench Press On Friday Of ThatWeek):

Monday:

3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3Reps Week 8)Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 RepsWeek 8)Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 8)On-Box Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 8)




Wednesday:

Weighted Pullups - 4 Sets x 6-8 RepsIncline Bench Press - 4 Sets x 10-12 RepsBarbell Curls - 3 Sets x 8-10 RepsSkull Crushers - 3 Sets x 8-10 RepsCalf Raises - 4 Sets x 6-8 Reps


Friday:

Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 8)Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 RepsWeek 8)Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 8)Low Drop Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 8)




Weeks 9-11 (Week 12 - Cut Volume In Half And No Friday Workout,



Weeks 9-11 (Week 12 - Cut Volume In Half And No Friday Workout,Testing Vertical Leap, Squat And Bench Press On Friday Of ThatWeek):

Monday:

Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 12)Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 12)High Drop Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 12)40 Yard Sprints - 3 Sets (No Sprints Week 12)

Weights:Power/Hang Cleans - 5 Sets x 3 RepsJump Squats - 5 Sets x 5 Reps @ 15-20%Full Squats - 5 Sets x 5 RepsBench Press - 4 Sets x 6-8 RepsRows - 4 Sets x 6-8 Reps



Wednesday:

Weighted Pullups - 4 Sets x 6-8 RepsIncline Bench Press - 4 Sets x 10-12 RepsBarbell Curls - 3 Sets x 8-10 RepsSkull Crushers - 3 Sets x 8-10 RepsCalf Raises - 4 Sets x 6-8 RepsLateral Raises - 3 Sets x 8-10 Reps


Friday:

3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3 RepsWeek 12)Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 12)Depth Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 12)30 Yard Sprints - 4 Sets

Weights:Explosive Box Squats - 5 Sets x 2 Reps @ 50-60%Jump Squats - 5 Sets x 5 Reps @ 15-20%Snatch-Grip Deadlifts - 5 Sets x 5 RepsBench Press - 4 Sets x 6-8 RepsRows - 4 Sets x 6-8 Reps

Click To Enlarge.

Depth Jump.

Depth Jump Video Guide:Windows Media Player Format (32 KB)

MPEG Format (216 KB)



Advanced Athlete:

(Vertical Leap 31+ inches, Squat at least 1.5 times bodyweight, more than 1year training experience)

Weeks 1-3 & 5-7 (Week 4 & Week 8 - Cut Volume In Half And NoFriday Workout, Testing Vertical Leap, Squat And Bench Press OnFriday Of That Week):

Monday:

Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4, 8)High Depth Jumps - 4 Sets x 5 RepsDrop Jumps - 4 Sets x 5 Reps



Drop Jumps - 4 Sets x 5 Reps40 Yard Sprints - 3 Sets

Weights:Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1minute between sets)Power Cleans - 6 Sets x 2 Reps (Rest 2-3 minutes betweensets)Bench Press - 6 Sets x 3-5 RepsChin-Ups - 4 Sets x 10-12 Reps


Click Here For A Printable Log Of Monday Weeks 4,8.

Wednesday:

Incline Bench Press - 4 Sets x 10-12 RepsBarbell Curls - 4 Sets x 8-10 RepsSkull Crushers - 4 Sets x 8-10 RepsBarbell Shrugs - 4 Sets x 8-10 RepsLateral Raises - 3 Sets x 8-10 Reps


Friday:

3-Steps + Jump Bilateral Jumps - 5 Sets x 3 Reps (3 Sets x 3Reps Week 4, 8)High Depth Jumps - 4 Sets x 5 RepsDrop Jumps - 4 Sets x 5 Reps40 Yard Sprints - 3 Sets

Weights:Explosive Box Squats - 8 Sets x 2 Reps @ 50% (Rest 1minute between sets)Power Cleans - 6 Sets x 2 Reps (Rest 2-3 minutes betweensets)Bench Press - 3 Sets x Max Reps @ 65-80% of 1RMChin-Ups - 3 Sets x 10-12 Reps


Click Here For A Printable Log Of Friday Week 4, 8.

This 8-week cycle would be used right before the season begins in order tomaximize athletic ability when you need it. You would need to take a weekoff after this (preferably 1 week before the season) in order to maximize yourgains.

Benefits:What are the benefits of plyometrics?

To clear a myth up, plyometrics are not made for improving conditioning orendurance. They are specifically designed for improving reactive strength, explosivestrength and the like. Plyometrics offer a wide array of benefits ranging fromimproved vertical leap, improved sprinting speed, better explosiveness, improvedability to absorb force and better agility.

Plyometrics are meant to be performed fast and with long rest periods for thosereasons. Too often you see athletes trying to do 5 sets of 10 depth jumps with 1minute of rest in between. In the long run, you would not be able to benefit at allfrom plyometrics if you trained this way.

Who Benefits The Most? Who would get the mostbenefit out of plyometrics? Any specific athletes?

Generally speaking, basketball and football players usually get the most out ofplyometrics due to the nature of both sports. Basketball itself is inherentlyplyometric because of all the jumping and short sprints involved during a game.

In football, plyometrics would be most valuable to wide receivers, running backs,tight ends, safeties and similar positions because the most running and jumping isdone from those positions. Track and field athletes also benefit greatly fromplyometrics because it allows them to take all their strength that they build in theweight room and improve certain abilities that sprinting cannot do on its own.

Surprisingly, there is one group of athletes that most people think cannot benefitfrom plyometrics. However, if used correctly they can see incredible gains. Theseathletes are also known as bodybuilders. There is one other benefit of plyometrics



athletes are also known as bodybuilders. There is one other benefit of plyometricsthat usually only works for bodybuilders - muscle growth.

Bodybuilders are so used to slow training in the weight room that after a while thebody becomes used to it and shock methods must be employed to stimulate furthergrowth. One of these shock methods that bodybuilders almost never use isplyometrics.

Plyometrics stimulate the fast-twitch muscle fibers, which as we all know have thegreatest potential for muscle growth. Dr. J. Simoneau and Dr. C. Bouchard said thatyou can control 40% of your muscle fiber type which means that you can convert alot of your slow-twitch muscle fibers into fast-twitch fibers with proper training.

RELATED ARTICLE

Muscle Fibers: How Do TheyDiffer? Our body is composed of many

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person has a unique composition of

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here to learn more about the 3

different muscle fibers.

[ Click here to learn more. ]

Studies have shown that bodybuilders who used plyometrics for the first time (suchas depth jumps and sprints) immediately broke plateaus in calf and quadricepsdevelopment as fast-twitch fibers were stimulated. The same principle can beapplied to other body parts, especially the upper body.

Here are some of the best plyometrics exercises for certain body parts that shouldbe applied to stimulate further growth.

Chest:

Clap PushupsMedicine Ball Chest Pass

Click Image To Enlarge. Clapping Pushup.

Clapping Pushup Video Guide:Windows Media (235 KB)

MPEG (775 KB)


Medicine Ball Chest Pass.

Medicine Ball Chest Pass Video Guide:

Windows Media (972 KB)

Calves:

Depth JumpsAnkle HopsMost Lower Body Plyometrics

Quadriceps & Hamstrings:

SprintsJump Squats (No weight or very light dumbbells)



Jump Squats (No weight or very light dumbbells)

How Often? How many times per week should plyometrics beperformed?

Dr. Verkhoshansky's original guidelines for plyometrics were that advanced athletesshould not perform more than 40 reps of depth jumps or depth drops per workoutand should not perform more than 3 such workouts per week, with at least 1 full dayin between each workout day. That means at least 48 hours in between workoutsand a maximum of 120 reps of depth jumps or their variations per week.

High intensity plyometrics such as depth and drop jumps should not be performedyear round because their effects will not be as great. They should be used to peakathletic performance when you need it most. Based on those guidelines,plyometrics should be performed approximately 2-3 times per week.

I would start 3 times per week when you are beginning because the intensity of theexercises is much lower so your body can handle it rather easily but as youbecome a more advanced athlete I would stick to 2 times per week of high intensitylow volume plyometrics such as depth jumps and sprints.

Also, the guidelines change if you want to perform plyometrics in-season. In thatcase, I would perform 3-4 sets of a depth/drop/on-box jump variation once a week tomaintain reactive strength. You won't need much more than this especially if youplay a sport like football or basketball.

2nd Place - ravadongonWhat Are Plyometrics?

You've probably heard the word 'plyometrics' thrown around before and maybe youdon't know what people really mean when they talk about plyometric exercise. Wellhere's your chance to find out.

A plyometric exercise is any exercise in which a group of muscles are stretchedbefore contracting; i.e. when a group of muscles are contracted eccentrically(lengthening of muscle fibers) then immediately concentrically (shortening of musclefibers). Common examples of plyometric movements are sprinting, jumping, leapingand bounding.

Workout:What is the best plyometrics workout? Be specific.

There is no single best plyometric workout, as plyometric exercises and routinescan be used to satisfy different goals. Below are examples of workouts that will helpfulfill your varying goals:

Goal = Speed:

5 min low intensity warm-up (e.g. jogging, cycling, bodyweight calisthenicscircuit etc.) + dynamic stretching

Standing Triple Jump - 2 x 10 reps (2-3 min rest/set)Box Jumps OR Depth Jumps - 2 x 10 reps (2-3 min rest/set)Overhead Throw (Med Ball) - 2 x 10 reps (2 min rest/set)

10m sprint x 5 (1 min rest/set)20m sprint x 4 (2 min rest/set)30m sprint x 3 (3 min rest/set)40m sprint x 2 (4 min rest/set)50m sprint x 1

Click Image To Enlarge. Overhead Throw.

Click Here For A Printable Log Of Speed Workout.

Goal = Increased Vertical Jump:

5 min low intensity warm-up (e.g. jogging, cycling, bodyweight calisthenics




Lunge Cycle Jumps - 2 x 10 reps (2 min rest/set)Box Jumps OR Depth Jumps - 2 x 10 reps (2-3 min rest/set)Tuck Jump - 2 x 10 reps (2-3 min rest/set)

5m sprint x 4 (30 sec rest/set)10m sprint x 3 (1 min rest/set)20m sprint x 2 (2 min rest/set)30m sprint x 1

Click To Enlarge.

Lunge Cycle Jump.

Click Here For A Printable Log Of Vertical Jump Workout.

Goal = GPP/Recovery:


1-3 circuits with 10-30 seconds rest between exercises

Burpees x 30 secondsMountain Climbers x 30 secondsSkipping Rope OR Jumping Jacks x 30 secondsSplit Shuffle x 30 seconds

Burpee.

Mountain Climber.

Split Shuffle.

Click Here For A Printable Log Of GPP/Recovery Workout.

OR


As many circuits possible in 12 minutes, minimize rest periods

Squat Push Press (Med Ball) x 10 repsBackward Overhead Throw (Med Ball) x 10 repsForward Overhead Throw (Med Ball) x 10 repsBurpees w/push-up x 10 reps



Squat Push Press.

Click Here For A Printable Log Of GPP/Recovery Workout.

Benfits:What are the benefits of plyometrics?

Performing high intensity, low volume plyometric workouts (e.g. the first twoworkouts listed) will help improve your stretch shortening cycle ability (conversion ofpotential energy in the concentric phase to kinetic energy in the eccentric phase -elastic energy) your max rate of force development (how long it takes to generatemaximum force), as well as your jumping technique and muscle co-ordination.

Performing low intensity, high volume plyometric (e.g. the last two workouts listed)workouts will help improve your GPP, increasing your overall work capacity andconditioning level as well as promoting active recovery from your high intensity days(e.g. weightlifting and sprinting/plyometric sessions).

Performing plyometric workouts of both types, along with a solid weight trainingprogram concentrating on compound free weight exercises such as squats,deadlifts, SLDL, rows, chin ups, bench press, dips etc. you will see significantimprovement in your overall performance.

Who Benefits The Most?Who would get the most benefit out of plyometrics? Any specific athletes?

All athletes involved in speed and power dominated sports (e.g. football, basketball,baseball, soccer, rugby, boxing, MMA, Aussie Rules, hockey, tennis etc.) can getbenefit out of high intensity, low volume plyometric workouts (e.g. speed and verticaljump) as well as low intensity, high volume plyometric workouts, which will alsobenefit endurance athletes (e.g. middle and long distance runners, triathletes,swimmers etc.) and even bodybuilders, as a form of cardiovascular training.

So really anyone and everyone can benefit from engaging in some sort of plyometricworkout in their training schedules.

How Often?How many times per week should plyometrics be performed?

Plyometric workouts can be performed anywhere from 1-3 days per week.

High intensity, low volume plyometric workouts, should be performed 1-2 times perweek by well conditioned athletes only, ideally on the same day as you performyour weight training (another high intensity activity).

Just make sure you space both workouts through the day so you are able to recoverfrom both (don't do them together or straight after), generally more than 8 hours, is agood guideline. The spacing between high intensity days should be 48 hoursminimum (i.e. every other day at least).

Low intensity, high volume, GPP conditioning/recovery plyometric workouts can beperformed 3-4 times a week, ideally on your 'off days' to promote active recoveryfrom your high intensity days and help build up your work capacity.

An example of a schedule for an 'off season' athlete would look something like this(an 'in season' athlete would require a reduction in workload):

Monday (AM): HI/LV Plyometric Workout (speed or vertical jump)Monday (PM): Weight Training

Tuesday (AM): Skills TrainingTuesday (PM): LI/HV Plyometric Workout (GPP/Recovery)

Wednesday: Weight Training

Thursday (AM): LI/HV Plyometric Workout (GPP/Recovery)Thursday (PM): Skills Training

Friday (AM): Weight TrainingFriday (PM): HI/LV Plyometric Workout (speed or vertical jump)



Friday (PM): HI/LV Plyometric Workout (speed or vertical jump)

Saturday (AM): LI/HV Plyometric Workout (GPP/Recovery)Saturday (PM): Skills Training

Sunday: REST

If you would like to perform the high intensity plyometric workouts but you are notconditioned enough to do so, I would recommend building up a good strength basein the weights room with compound free weight exercises, as well as performingGPP/recovery workouts on your 'off days,' to build up your conditioning to yourdesired level, rather than jumping straight into things (no pun intended!) and inflictingan injury on yourself.

Take care and best of luck with your training,Ravadongon

Links:

Warming Up:

How Important Is Warming Up?Warming Up To A Great Workout!

Dynamic Stretching:

orgs.jmu.edu

More Plyometric Articles:

Plyometrics

3rd Place - bigcalvesWhat Is The Best Plyometrics Workout?

Introduction

To most people, Plyometrics is a foreign concept. What exactly is it? The dictionarydefines it as the process of muscular activity, which involves the eccentric loading ofa muscle, followed by an immediate concentric unloading of a muscle. What doesthat mean?

Imagine a jump? You go all the way down, then explode all the way up. This is it.The word sounds so complicated, but it's easier to understand. Now, it's not onlyjumping up and down, but there are tons of different exercises that are designedwith the same basic theory.

It's an effective method for athletes to improve. It originally came from EasterEurope. Most Olympic athletes used it, and scientists/researchers and trainersbegan to notice the strength and explosiveness that the athletes got. As researchcame about, plyometric exercises began to become more and more popular.

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Plyometrics, Power TrainingAnd More Plyometrics! Plyometrics is often referred to as 'jump

training' and as a reflexive form of

power training. This form of exercise

can greatly enhance explosiveness in

athletes. Learn more ...

[ Click here to learn more. ]

More and more athletes took advantage of the benefits from this workout. In thisarticle we will discuss the benefits, and I will pinpoint selected exercises andworkouts so you too, can apply this highly effective method of training.

Workout:What is the best plyometrics workout?

Plyometrics is the eccentric loading of muscle, followed by concentric unloading.So the best workout would be a jump. But now depending on what you want toachieve, what sport your play and what your goal is the workout will vary. Here isthe best plyometric workout that will benefit you the greatest.

Here are a few exercises. You will apply them 3 days a week, preferable after a lowintensity aerobic workout. These will benefit you greatly.

You will apply these workouts every MON WED and FRI.



Lower Body:

90 Second Drill:

Get a box that's about 1.5-2 feet high. Start out by standing in an

athletic position with feet shoulder length apart, and begin to jump onand off the box. Remember to suck in your feet, and try to get yourknees to touch your chest as you jump. Perform this in 3 sets of 90-second jumps. This will work mainly your legs. It's great for verticaljumps and explosive sports such as sprinting.

Drop Jumping:

This is basically the same concept as jumping on the box, but thistime the starting position is the top of the box. You jump down and goall the way down and stretch what is mainly your hamstring andcalves. This is great for explosive sports and perfect for getting thatvertical jump up, and finally making those dunks!

Upper Body:

Press Ups:

This is a fancy way of saying a push-up. Except you will clap on theway up, and then let your chest drop and feel that eccentric,stretching of the muscle. It works the upper body, obviously hits thechest, shoulders and arms. It also hits your core and that's perfect.It's great for sports such as basketball and boxing.

Medicine Ball Push:

A partner will drop a medicine ball on you. You will catch it, andstretch out your muscles. Then push it back and repeat for 90seconds. Have about 3 sets of this. Again we are going back to thejump up/jump down theory. It's basically all the same because it hasthe same method, except it's not on your lower body; instead you arehitting the upper body with the highly beneficial method ofplyometrics.


Medicine Ball Push.

Medicine Ball Push Video Guide:Windows Media (267 KB)

MPEG (1.8 MB)

Benefits:What are the benefits of plyometrics?

Plyometrics give you more flexibility and endurance. It helps to give that explosivefactor that athletes need. I mean, unless your sport is chess, you can somehowbenefit by plyometrics. It's great since it conditions slow-twitch and fast-twitchmuscle fibers. Provides a nice stretch and helps make the ligaments and tendonsstronger so the risk of injury is highly reduced.

Increased staminaMore enduranceStronger joints/tendons and ligamentsMore flexibilityBetter agility

Who Benefits The Most? Who would get the mostbenefit out of plyometrics? Any specific athletes?

All athletes can get benefits. Even bodybuilders can experience better flexibility.Power lifters can experience a slight increase in agility and a small increase in



Power lifters can experience a slight increase in agility and a small increase inpoundage, but at their level 5-pound increase can mean a win or a loss.

Basketball players can greatly benefit by increasing their vertical jump, addingstrength to their legs and increasing the endurance factor for all those countlessjumps on court. By following the upper body workout, boxers can increase theirflexibility and endurance in their upper body to help them take advantage in thoselate round moments where it's all on the line.

Aside from professional and amateur athletes, everyone else can benefit. Smallchildren perform plyometrics unknowingly on the play ground every day. In turn theyare more flexible, healthier and active. Senior citizens can greatly benefit by doing aslower, less intense of the workout but still getting the good flexible and energeticeffects.

How Often?How many times per week should plyometrics be performed?

As I showed in my workout section, you should do it 1-3 times a week. Preferably 1time upper and 1 time lower body. Along with weight training this will greatly improveyour strength, flexibility and overall performance. If you do it more than 3 times aweek you might get over trained since that won't be the only thing your doing.

I strongly recommend doing it 2 times a week, along with cardio and a regularweight lifting split. I guarantee you that you will notice results and that your willimprove, in the gym and on the court.

This method of training, or should I say aid to training, has been around for about 40years and every athlete that has tried it has reported the impressive results thatthey get. Incorporate this into your workouts and you won't be sorry!

Good Luck!

Reference:

A Basic Guide To Plyometrics!

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Rep Power: 0

Body Stats

ht: 12'5"wt: 149.6 lbsbf: 15.0%

MiroMido

how long i take rest between reps?

Mar 24, 2013 6:48am | report

Body Stats

ht: 12'0"wt: 144 lbsbf: 10.0%

Rozen30

no rest between reps.

Jul 9, 2013 12:01am | report



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Rep Power: 0

Rep Power: 0

Body Stats

ht: 12'0"wt: 144 lbsbf: 10.0%

Rozen30

How long should the rest between sets be?

Jul 9, 2013 12:01am | report

Rep Power: 0

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ht: 13'4"wt: 160 lbs

DL3315

This is just a lower body workout program, right? (Referring tothe beginner workout in 1st place) And can I do this duringbasketball season? Games havent started yet. Practice onmon, tue and thurs

Oct 21, 2013 11:20am | report

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