Plyometrics - UK-Muscle Body Building Community

Jock · 27-09-2005, 02:18 PM

I have recently started doing plyometrics to develop some explosive power in my legs, essentially I want to increase my acceleration for rugby.

This is what I did today:

3x8 Cone Jumps
3x8 Alternate leg drives
3x8 Tuck Jumps
3x8 Ankle raises

Anyone got any input or experience with this type of training, I would love to hear your throughts.

samurai69 · 27-09-2005, 04:03 PM

Quote:

Originally Posted by Jock

I have recently started doing plyometrics to develop some explosive power in my legs, essentially I want to increase my acceleration for rugby.

This is what I did today:

3x8 Cone Jumps
3x8 Alternate leg drives
3x8 Tuck Jumps
3x8 Ankle raises

Anyone got any input or experience with this type of training, I would love to hear your throughts.

Yep its good stuff, i used to train our first teams winger, used lots of plyo drills, resisted runs over speed runs, variable platform jumps, ladder runs etc. do a search for SAQ or speed agility quickness, could find a lot of pointers there

or ask away

ONE SMART COOKIE · 27-09-2005, 04:08 PM

Plyometrics are good but can so easily be over done and cause some nasty injuries,just take your time with them and break into them nice and steadily..

samurai69 · 27-09-2005, 05:40 PM

Quote:

Originally Posted by ONE SMART COOKIE

Plyometrics are good but can so easily be over done and cause some nasty injuries,just take your time with them and break into them nice and steadily..

Yep, good point

Jock · 27-09-2005, 06:44 PM

Thanks for the input guys. I'm starting off quite easy for a few weeks. I'll start the more challenging stuff (depth jumps etc) when I'm a bit more accomplished. I do 20-30mins of stretching beforehand anyhoo.

samurai69 · 27-09-2005, 07:02 PM

Quote:

Originally Posted by Jock

Thanks for the input guys. I'm starting off quite easy for a few weeks. I'll start the more challenging stuff (depth jumps etc) when I'm a bit more accomplished. I do 20-30mins of stretching beforehand anyhoo.

I would avoid too much stretching first, as during the stretch you are taking the muscle beyond its natural range of motion, the two stretched ends are weaker and especially with plyometrics you are more likely to injure yourself

What i would do is warm up well, avoid stretching........then at the end of workout spend longer stretching

Jock · 28-09-2005, 02:22 PM

Hmm thanks mate, wasn't aware of that...

I want to increase my speed over 5-10m I do sprints once a week, will the above help?

ONE SMART COOKIE · 28-09-2005, 02:58 PM

I would try doing your sprints 2-3 times aweek to focus more attention on them and cut back on some of your other stuff to allow for the extra recovery needed for the sprinting sessions and stretch after every training session but stretch slowly and steadily dont try and force the stretch just go with the flow.

samurai69 · 28-09-2005, 11:10 PM

Quote:

Originally Posted by ONE SMART COOKIE

I would try doing your sprints 2-3 times aweek to focus more attention on them and cut back on some of your other stuff to allow for the extra recovery needed for the sprinting sessions and stretch after every training session but stretch slowly and steadily dont try and force the stretch just go with the flow.

for flexibility chefs isometric hols and stretch works well....

what position are you training for J ????

what gym training are you doing.... its season know so when do you play and what day is training

ONE SMART COOKIE · 29-09-2005, 08:58 AM

Heres a couple pdrs you might like,one on plymetrics and the other on some chute training to help with your acceleration,the chute training is dam fun but I found very taxing and can just like plyo stuff lead to injuries rather quickly especially if over used.

samurai69 · 29-09-2005, 10:10 AM

Quote:

Originally Posted by ONE SMART COOKIE

Heres a couple pdrs you might like,one on plymetrics and the other on some chute training to help with your acceleration,the chute training is dam fun but I found very taxing and can just like plyo stuff lead to injuries rather quickly especially if over used.

good info osc

Jock · 29-09-2005, 02:18 PM

Thanks for that fellas, Samurai: I'm a scrum-half so the initial speed over 5-10m is most important for me.

LeRoy · 30-09-2005, 01:56 PM

I found coaching power athletes one session of 5 to 8 short sprints every ten days or two weeks was optimum, and 3 x 3 in the jumps was best,ANY MORE THAN THAT, THE SPARK WENT OUT OF THE ATHLETES, good results, takes speed out of neural system if used to close to meets, and done more than that.
Don't let enthuasiasm screw you,
cheers,
LeRoy.

27-09-2005, 02:18 PM	#1 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,038	Plyometrics I have recently started doing plyometrics to develop some explosive power in my legs, essentially I want to increase my acceleration for rugby. This is what I did today: 3x8 Cone Jumps 3x8 Alternate leg drives 3x8 Tuck Jumps 3x8 Ankle raises Anyone got any input or experience with this type of training, I would love to hear your throughts. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-09-2005, 06:44 PM	#5 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,038	Thanks for the input guys. I'm starting off quite easy for a few weeks. I'll start the more challenging stuff (depth jumps etc) when I'm a bit more accomplished. I do 20-30mins of stretching beforehand anyhoo. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-09-2005, 02:22 PM	#7 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,038	Hmm thanks mate, wasn't aware of that... I want to increase my speed over 5-10m I do sprints once a week, will the above help? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-09-2005, 08:58 AM	#10 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Heres a couple pdrs you might like,one on plymetrics and the other on some chute training to help with your acceleration,the chute training is dam fun but I found very taxing and can just like plyo stuff lead to injuries rather quickly especially if over used. Last edited by ONE SMART COOKIE; 26-01-2008 at 04:55 PM.

29-09-2005, 02:18 PM	#12 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,038	Thanks for that fellas, Samurai: I'm a scrum-half so the initial speed over 5-10m is most important for me. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-09-2005, 04:08 PM	#3 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Plyometrics are good but can so easily be over done and cause some nasty injuries,just take your time with them and break into them nice and steadily..

28-09-2005, 02:58 PM	#8 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	I would try doing your sprints 2-3 times aweek to focus more attention on them and cut back on some of your other stuff to allow for the extra recovery needed for the sprinting sessions and stretch after every training session but stretch slowly and steadily dont try and force the stretch just go with the flow.

30-09-2005, 01:56 PM	#13 (permalink)
LeRoy Rebuilding the Body! Join Date: Sep 2005 Location: London Posts: 142	I found coaching power athletes one session of 5 to 8 short sprints every ten days or two weeks was optimum, and 3 x 3 in the jumps was best,ANY MORE THAN THAT, THE SPARK WENT OUT OF THE ATHLETES, good results, takes speed out of neural system if used to close to meets, and done more than that. Don't let enthuasiasm screw you, cheers, LeRoy.