Plyometrics

[Greg]

I have heard that plyometrics are a good way to increase speed and power. Is there any truth to this and if so some examples would be appreciated.
Thanks

[mmeloon]

Greg, you would probably be best off doing a web search for examples. You would get far more information that way then we could hope to give you here.

-Mark

[Kit]

I am not sure where plyometrics fit into the weekly training cycle. I know such exercises should be treated as strength exercises, so does this mean they should be done on strength training days? (ie do plyometrics then do other strength exercises like squats, lunges, situps, etc..all in the same workout)? Or should they be done on different days - and if so, what days (speed days? endurance days? technical days?)

In short I am not sure how to fit both strength training and plyometrics into the same week!

Also should they be trained twice a week or is once enough?

Any ideas or experience would be helpful..Thanks!

[mmeloon]

Kit, I don't know the answers to any of those questions but I do know that Stadion has a book dealing with plyometrics. That would probably be the best bet for answers to detailed questions like the ones you are asking.

-Mark

[Thomas Kurz]

I am not sure where plyometrics fit into the weekly training cycle. I know such exercises should be treated as strength exercises, so does this mean they should be done on strength training days? (ie do plyometrics then do other strength exercises like squats, lunges, situps, etc..all in the same workout)? Or should they be done on different days - and if so, what days (speed days? endurance days? technical days?)

In short I am not sure how to fit both strength training and plyometrics into the same week!

Also should they be trained twice a week or is once enough?

In my experience it is best to do plyometrics in strength workouts, just like you describe. Doing otherwise, plyometrics and other strength exercises in separate workouts, would mean doing either kind of a workout when not fully recovered and before supercompensation phase from the previous workout.

But if your recover quickly, you can try doing workouts with plyometrics and workouts with other strength exercises on separate days. For example, do plyometrics in workouts that precede the strength workout, such as technical workout or speed workout. Observe yourself and if you do not feel muscle soreness and feel full of energy the next day (or whenever your next workout is scheduled), then work out. If your results improve then keep on working out like that. If your explosiveness or jumping ability improve and your maximal strength improves too, then good for you.

Usually one strength workout per week is enough to maintain strength for a few weeks. This means that after a few weeks one workout per week is not enough and you should see that your strength is declining.

Experiment, observe, and adjust and you will find a schedule that will work well for a while. When it will stop working well, then experiment, observe, and adjust...

[Kit]

Thank you very much for your input Mr. Kurz. Your answer has been extremely helpful.

[notsoflex]

I am not sure where plyometrics fit into the weekly training cycle. I know such exercises should be treated as strength exercises, so does this mean they should be done on strength training days? (ie do plyometrics then do other strength exercises like squats, lunges, situps, etc..all in the same workout)? Or should they be done on different days - and if so, what days (speed days? endurance days? technical days?)

In short I am not sure how to fit both strength training and plyometrics into the same week!

Also should they be trained twice a week or is once enough?

In my experience it is best to do plyometrics in strength workouts, just like you describe. Doing otherwise, plyometrics and other strength exercises in separate workouts, would mean doing either kind of a workout when not fully recovered and before supercompensation phase from the previous workout.

But if your recover quickly, you can try doing workouts with plyometrics and workouts with other strength exercises on separate days. For example, do plyometrics in workouts that precede the strength workout, such as technical workout or speed workout. Observe yourself and if you do not feel muscle soreness and feel full of energy the next day (or whenever your next workout is scheduled), then work out. If your results improve then keep on working out like that. If your explosiveness or jumping ability improve and your maximal strength improves too, then good for you.

Usually one strength workout per week is enough to maintain strength for a few weeks. This means that after a few weeks one workout per week is not enough and you should see that your strength is declining.

Experiment, observe, and adjust and you will find a schedule that will work well for a while. When it will stop working well, then experiment, observe, and adjust...

Hello

Do any of the forum members or could Tom Kurz recommend any resources for different plyometric exercises. For example books or videos?

many thanks.

[Thomas Kurz]

See Explosive Power and Jumping Ability for All Sports: Atlas of Exercises at http://www.stadion.com/explosive.html .