i want to incorporate plyos into my program this year so id like some help in doing this. i was told to start using low intensity jumps such as tuck jumps. so how many exercises should i use in a session? and what are reps/sets/rest intervals supposed to look like? and how many days a week? i think those questions cover what i need to know:D
adding plyos
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Participant
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Participant
During our winter conditioning & indoor season, our sprinters/jumpers (High School) lift on Monday and Wednesday, then we do Plyos on Fridays. This gives a little bit longer rest period after plyos, as we don’t work out on the weekend.
The first couple times we do plyos, we only do one set of each exercise & keep the reps fairly low. As things progress, we gradually ramp it up. Freshman & Rookies only do a minimal amount, usually about 1/2 of what everyone else does.
After a full warmup, we do our normal sprint drills, then do plyos in the gym. Activities that require horizontal movement as done on gym floor. Box jumps & such are done with a mat underneath for cushioning.
By the time we get to March, our Plyo workout will look something like this:
2 x 25m Skipping for Height
2 x 25m Skipping for Distance
2 x 25m Bounding for Height
2 x 25m Bounding for Distance
2 x 25m Left Leg TJ Drill (Jumping on same leg, focus on brining heel up to butt and knee to vertical)
2 x 25m Right Leg TJ Drill
2 x 25m Frog Jumps
3 x 25 Box Jumps (15-36″ depending on ability) – Focus on the drop.
1 x 60 sec Step-Ups (15-24″)
1 x 45 sec Step-Ups
1 x 30 sec Step-Ups
5 x Progressively Lower Drop Jumps
– Starting on 48″ box, athlete drops down & jumps up to 36″ box, drops down & jumps up to 30″ box, drops down & up to 24″ box, drops down & up to 15″ box where he is handed 5kg Medicine Ball. He then drops down to squat position and launches the ball as high as possible using legs & pushing ball up from chest. After last box, circle around & get back in line. Repeat 5 times.During the whole process, EVERYTHING must be performed carefully and with good form. Good body position, use the legs, keep arms working in correct rhythm, don’t rush.
We generally don’t do anything else on Fridays. We do our sprint work, weight lifting, and cross training on M-Th. The weekend is left open for rest.
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Participant
[i]Originally posted by cockysprinter[/i]
i want to incorporate plyos into my program this year so id like some help in doing this. i was told to start using low intensity jumps such as tuck jumps. so how many exercises should i use in a session? and what are reps/sets/rest intervals supposed to look like? and how many days a week? i think those questions cover what i need to know:DSend me your email address and I’ll send you a plyo program. I’ve sent it to a few other people here on elitetrack so they may be able to tell you how well it works. But anyway send the email address.
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Member
Hey DaGov, can you send me a copy too?
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Participant
my email address is cockysprinter@excite.com
i dont know what your address is so i cant send you it. -
Participant
thanks dagov, thats easy for me to understand. ill let you know how it goes.
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Participant
Could you send me also a copy of the plyo-program ?
jan.vlamings@gmx.netThanks in advance
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Member
Could you send it to me too please? longhornsrule2007@yahoo.com
thank you.
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Participant
can you send it to me too please and thank you.
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Participant
Awesome… I would also like one if it wouldn’t be too much trouble. Thanks
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KeymasterDaGov-
If you don’t mind can you just post the workout. ThanksELITETRACK Founder
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Participant
[i]Originally posted by mike[/i]
DaGov-
If you don’t mind can you just post the workout. ThanksI was JUST about to do that very thing. You just beat me to actually typing it. HA HA! 😀
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Participant
If anyone has any questions about this let me know. Also let me know how you like it.
STANDING JUMPS
Medium Intensity
a. standing triple jump
b. standing long jumpSHORT RESPONSE HOPS
Medium Intensity
a. double leg zig-zag hop
b. single leg zig-zag hop
c. double leg hopHigh Intensity
a. single leg hop
b. double and single leg speed hopLONG RESPONSE HOPS
Medium Intensity
a. alternate leg bounds
b. combination boundsSHOCKS
Depth Jumps
Box JumpsIN-PLACE JUMP DRILLS
Low Intensitya. squat jump
b. split-squat jump
c. cycled squat jumpMedium Intensity
a. pike jump
b. double leg tuck jumpHigh Intensity
a. double leg vertical power jump
b. single leg vertical power jump
c. single leg tuck jumpUPPER BODY PLYOMETRICS
Low Intensity
a. clap push-upMedium Intensity
a. medicine ball pushup
b. overhead backward throwSHOCKS
Drop and clap push-up -
Keymaster
Thanks Jay-
I figured with all the requests it might save you some work.ELITETRACK Founder
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Participant
[i]Originally posted by mike[/i]
Thanks Jay-
I figured with all the requests it might save you some work.No prob mike.
At the bottom of that program where it shows rest intervals, days of the week to perform each exercise, etc. . . . . . I’d like to put it in a table if possible to make it more readable. Can you show me how to do that mike or maybe just edit it for me? I’d appreciate it.
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Keymaster
Made it…see above.
ELITETRACK Founder
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Participant
[i]Originally posted by mike[/i]
Made it…see above.Mike, you DA MAN!
Thanks.
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Participant
is it just me, or does the volume seem high?
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Participant
[i]Originally posted by cockysprinter[/i]
is it just me, or does the volume seem high?Very good question. Not saying whether I agree or disagree as yet. I do want to know what others think. Thank you for going against the grain cockysprinter.
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Participant
anybody have thoughts on the volume? i was told that beginners should not do more than 40 foot contacts, and if im reading dagovs plan right, it has 80.
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Keymaster
Foot contacts alone don’t tell the story. Intensity of the jumps, phase of the year, and fitness of the athlete should dictate foot contacts. For example we are doing plyo jump circuits with well over 100 foot contacts the first week of practice but the intensity is very low and it doesn’t cause any kind of problem.
ELITETRACK Founder
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Participant
[i]Originally posted by mike[/i]
Foot contacts alone don’t tell the story. Intensity of the jumps, phase of the year, and fitness of the athlete should dictate foot contacts. For example we are doing plyo jump circuits with well over 100 foot contacts the first week of practice but the intensity is very low and it doesn’t cause any kind of problem.Ok well do you think 2 x 4 high intensity exercises with 10 foot contacts per (80 total) as my plan above suggests would be too much in a given program?
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Keymaster
It depends on what you precede the plyo work with but it does seem pretty high to me.
ELITETRACK Founder
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Participant
how high do you think it should be for high intensity plyos? and could you possibly give an example of a plyo circuit?
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Participant
how high do you think it should be for high intensity plyos? and could you possibly give an example of a plyo circuit?
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Keymaster
[i]Originally posted by cockysprinter[/i]
how high do you think it should be for high intensity plyos?This isn’t the answer you want to here but “It depends.” That is, the answer to your question depends on what preceded or will follow the plyos, what is the goal of the session/ micro/ mesocycle, what is the training age / state of the athlete, etc. As a general guideline, I’d say that no more than 30 contacts are necessary for high intensity plyos.
and could you possibly give an example of a plyo circuit?
Just put together 4-15 of dagov’s low or medium intensity plyos and you have yourself a plyo circuit.
ELITETRACK Founder
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Participant
So how about if I change the rep/sets amounts from 2-3 sets to 1-2 sets. Would that be more of what you are suggesting mike?
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Keymaster
[i]Originally posted by DaGovernor[/i]
So how about if I change the rep/sets amounts from 2-3 sets to 1-2 sets. Would that be more of what you are suggesting mike?That’s one way to do it. I would probably prefer to reduce the reps / set though and keep the sets the same. That way you can reduce fatigue and keep power output high.
ELITETRACK Founder
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Participant
[i]Originally posted by mike[/i]
[quote][i]Originally posted by DaGovernor[/i]
So how about if I change the rep/sets amounts from 2-3 sets to 1-2 sets. Would that be more of what you are suggesting mike?That’s one way to do it. I would probably prefer to reduce the reps / set though and keep the sets the same. That way you can reduce fatigue and keep power output high. [/quote]Since you put the table on here cou;d you change it for me to what you think would be a better way to do it?
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Participant
thats a lot of plyo work
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Keymaster
A new response to an old unanswered post (sorry!)….everything must be put in to context. The context of the athletes training age, their weight, their event, the training that is done prior to it in the session, in the micro, in the meso, etc.
In the context of my current training setup with some sprinters we do 2 cycles of high intensity plyos each year and the foot contacts are kept to about 30 / week.
ELITETRACK Founder
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Participant
If anyone has any questions about this let me know. Also let me know how you like it.
STANDING JUMPS
Medium Intensity
a. standing triple jump
b. standing long jumpSHORT RESPONSE HOPS
Medium Intensity
a. double leg zig-zag hop
b. single leg zig-zag hop
c. double leg hopHigh Intensity
a. single leg hop
b. double and single leg speed hopLONG RESPONSE HOPS
Medium Intensity
a. alternate leg bounds
b. combination boundsSHOCKS
Depth Jumps
Box JumpsIN-PLACE JUMP DRILLS
Low Intensitya. squat jump
b. split-squat jump
c. cycled squat jumpMedium Intensity
a. pike jump
b. double leg tuck jumpHigh Intensity
a. double leg vertical power jump
b. single leg vertical power jump
c. single leg tuck jumpUPPER BODY PLYOMETRICS
Low Intensity
a. clap push-upMedium Intensity
a. medicine ball pushup
b. overhead backward throwSHOCKS
Drop and clap push-uphow many of each do you do? do you mix up low and high?
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Participant
how is the reps/rest set up?
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