nathanlowe

I currently have a 3 day strength programme going on in the week, im also looking to add a plyometric session in on saturday or sunday.

Am i right in thinking i should have
jumps, hops, bounds, and shock.

info taken from here.

http://www.scrum.com/1436_1439.php

Does anybody else have any information or experience in this type of training.

Ill be doing 3 day training split in the week, and 1 plyo session sat or sunday.


But after looking at Jocks post a while back. His session was.
3x8 Cone Jumps
3x8 Alternate leg drives
3x8 Tuck Jumps
3x8 Ankle raises

Which should be more appropriate for a begginer ?

In my strength training im hoping for overall strength increases and with the plyo, general power improvements.

thanks alot.

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wogihao

This video is in French, however I dont understand French and I could folow what was going on. Its very simple theres loads of plyometric exersises and you can see how he builds up to a compition. Its a very good instructional video.

http://www.dailymotion.com/related/5...rner-gunthor-p
http://www.dailymotion.com/related/5...rner-gunthor-p
http://www.dailymotion.com/related/5...rner-gunthor-p
http://www.dailymotion.com/related/5...unthor-p_sport

nathanlowe

Thanks alot. Ill have a look through them.

Ive also found these.
http://www.youtube.com/profile_video...yManheimer&p=r

Im pretty sure the majority of plyometric exercises are covered in here.

Are they all leg based ?

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wogihao

No, theres variations on pressups where you thrust up with your arms and leave the ground then suport yourself on the way down with your hands. a jump pushup when you can do them easly then do them with your hands and feet on blocks.

Plyometric bench press, militray press, any sort of pressing exersise can be made into a plyometric exersise you basicly do everything wrong you use momentum and thrust the bar and catch the weight on the way down.

nathanlowe

Ok, thanks alot for the help.

Im going to have to do some research and look into it abit more.

Maybe look at jocks, he knows his stuff and is a rugby player.

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Wee G

Nathan,

Here ya go...

Broad Jump - 3 reps, rest 30 seconds. Repeat for a total of 12 jumps.
*Swing your arms back behind you and dip hips / knees then jump as far forward as you can. Turn and jump back. Try to feel your weight transfer from the downward arm swing to the forward and up motion of the jump. You're trying to sum the forces (leg drive, hip extension and weight transfer) to maximise power output...it should feel loose and elastic...springy...powerful.

Box step off (12 inch box to start) - 5 x 3, 15-30s rests between clusters.
*Step off, land on both feet, athletic position, stabilise...nothing more)

Fast feet drill - 5 x 5 yards
*get up on toes, then try to "run" 5 yards as fast as possible, whilst also taking as many steps (ground contacts) as possible. You will kind of "stutter" along on your toes whilst making a normal latenate arm swing "running" movement. Point is to get as many contacts as possible in to the tiem...fast fast feet.

done.

Thats it. Remember the POINT of plyo work is speed and return of energy ... NOT fatigue. Let me know how you get on with this session. Measure your broad jump and ground contacts in 5 yards. Stay with his for 2-3 weeks min then update this thread and I'll advance things. Do not do high rep plyo work as written above...think power output and speed...not fatigue!

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nathanlowe

This looks like it can be done at home.

Shall i do this once a week or twice ?

thanks alot.

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Wee G

Twice. Do it when already warm but not fatigued. Can be done after base warmup and before Fmax / hypertrophy work in gym, or as a seperate sessiion at home.

Cheers,

G

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