plyometrics

[michellebelle]

Okay, so I know that you are not "supposed" to do these if you can't squat/BP 1.5x BW...but I did some today, and I don't know if it is my history of gymnastics that helped me with the jumping and explosive movements...but I LOVED them...and they were hard, but definitely do-able for me.

Should I not do these since I don't meet the strength requirements?

[Erik]

For what purpose?

[michellebelle]

Wouldn't this help me with power production in other lifts as well?

Also just to give a little variety to my training.

And maybe...could it replace one of my weekly HIIT sessions? :naughty:

[PowerManDL]

What do you need increased power production for?

Also, what type of plyos where you doing? Non-impact or low-impact stuff can be a different matter RE: injuries from high-impact stuff.

Part of the reason for the 1.5x BW rule is not so much for injury prevention, but because power production won't really get any boost before your strength reaches that level.

Reactivity/SSC stuff isn't really a necessity barring certain types of sports and/or beyond certain levels of strength.

And no, I wouldn't consider these a replacement for HIIT.

[Erik]

Wouldn't this help me with power production in other lifts as well?



Aren't you dieting? And anyways, why?



And maybe...could it replace one of my weekly HIIT sessions? :naughty:

Bah, not in my opinion and I don't care what anyone else's opinion on that is.

[Eric Cressey]

Walking is plyometric, FYI. The term has been a misnomer from the start in the US.

That's a whole other thread, though. :)

The whole 1.5x body weight thing is silly. Kids jump out of trees all the time. As long as you have a good progression and don't do anything that your body isn't ready for, you'll be fine.

[Aaron_F]

What does Eric know, Im gonna jump outta the window here at work and get the ultimate plyometric workout.

[michellebelle]

Also, what type of plyos where you doing? Non-impact or low-impact stuff can be a different matter RE: injuries from high-impact stuff.



I did jump to box, jump from box, depth jumps, and some skipping/bounding

[michellebelle]

Aren't you dieting? And anyways, why?

I am dieting. And for the same reason that I do push presses and other power movements? :shrug:

So no while dieting?



Bah, not in my opinion and I don't care what anyone else's opinion on that is.

Yeah, I thought that was a stretch. But it was worth a shot. :innocent:

[Eric Cressey]

I did jump to box, jump from box, depth jumps, and some skipping/bounding

With the exception of the jump to the box, those were probably a bit much. Stick with box jumps - straight-on, single-leg lateral box jumps, etc. for now. The nice thing about jumping onto a box is that you go up, but don't come down - much less force to absorb, and you can focus on landing mechanics and power development.

[3xKrazy]

With the exception of the jump to the box, those were probably a bit much. Stick with box jumps - straight-on, single-leg lateral box jumps, etc. for now. The nice thing about jumping onto a box is that you go up, but don't come down - much less force to absorb, and you can focus on landing mechanics and power development.

How do you normally go about adding box jumps/seated box jumps into your training?

[Brandi]

There are lots of men in this thread.

Hot men.

I might need to sunscribe.

[michellebelle]

There are lots of men in this thread.

Hot men.

I might need to sunscribe.

I had ulterior motives. :popcorn:

[jrb1980]

How do you normally go about adding box jumps/seated box jumps into your training?

And why would you?

When I ran track in University my coach had me doing a lot of this kind of work for starts, but what is the benefit of doing it when the goal is fat loss and muscle retention and one is dieting?

[michellebelle]

And why would you?

When I ran track in University my coach had me doing a lot of this kind of work for starts, but what is the benefit of doing it when the goal is fat loss and muscle retention and one is dieting?

I think that was Thunder's point.

[3xKrazy]

When I ran track in University my coach had me doing a lot of this kind of work for starts, but what is the benefit of doing it when the goal is fat loss and muscle retention and one is dieting?

EC's training is more strength/performance oriented....so I was asking how he implements into HIS training.

[funnyesq]

I get leery about Plyometrics. My trainer likes them...but he has eased me off of them because I think I started to develop knee issues which I never had before. I'm finally over that now. The ones that got my knees IMHO and I may be way off here is what I call jump lunges...you get in a lunge position and jump up into the opposite lunge position and go back and forth for about 10 on each side...15 and you are doing well. Jumping up on a box is less stressful on the knees I think than jumping down. Again MHO.

[PowerManDL]

I'm trying to gain muscle and strength.

When should I do depletion work?

[Erik]

I'm trying to gain muscle and strength.

When should I do depletion work?

:lol3:

[Eric Cressey]

How do you normally go about adding box jumps/seated box jumps into your training?

In my training, usually in the warm-up. I'll sub them or broad jumps in on weeks where I'm getting the bar off my back from squatting and need to train speed (or just use a SSB).

Or, sometimes, I'll just do them at the end of a DE squat session at UCLA when Robertson calls me a non-functional powerlifter in front of a bunch of volleyball players who are jumping through the roof. :)

[Eric Cressey]

BTW, I agree that there isn't a ton of merit to doing these for physique-minded people who are looking to lean out. That said, in terms of general health, I do think that they have some value. The decline in power you see with aging is actually more significant than the declines in muscle mass and strength, and power has a lot more carryover in terms of functional activities. Not saying we should be doing depth jumps with grandmothers, but if those grandmothers had done more power work 15-20 years earlier, they'd be in much better standing later on.

Also, it's not tough to throw some power work into your warm-up without getting spent. Do some box jumps, lateral line hops, single-leg lateral box jumps, etc. - they're fun.

[jaleena]

Cressey, if you're using plyos when you're getting the bar off your back, does that mean they'd be appropriate for the rest week after a meet?
And would they have a similar effect as speed squats/pulls, just without being movement-specific?

[jrb1980]

Should a "physique-minded people who are looking to lean out" who is interested in doing obstacle courses in the future be adding these?

[Sportsgirl]

Cressey, if you're using plyos when you're getting the bar off your back, does that mean they'd be appropriate for the rest week after a meet?

Smolov uses this concept to deload from a high-stress training phase.

Light reactive work could be useful.


And would they have a similar effect as speed squats/pulls, just without being movement-specific?

In teaching the relevant muscles and connective tissues to absorb/rebound force (meaning, general effect), absolutely.

They won't have much specific carryover when used alone; you're dealing with essentially two different motor abilities.

[Christine_99]

There are lots of men in this thread.

Hot men.

I might need to sunscribe.
:clap: :ditto:

[jaleena]

Smolov uses this concept to deload from a high-stress training phase.

Light reactive work could be useful.



In teaching the relevant muscles and connective tissues to absorb/rebound force (meaning, general effect), absolutely.

They won't have much specific carryover when used alone; you're dealing with essentially two different motor abilities.
:thumb: What I was looking for, thanks!

(But is this really Diana? :lol3: )

[Sportsgirl]

(But is this really Diana? :lol3: )

No... 'twas Matt using my name again. At least this time he made me look smart rather than a jerk. :lol:

[Aaron_F]

I found plyos far better for me than doing speed work onto a box...

[Aurora]

I am switching to fitness from BB and have some knee issues from years of gymnastics and dance. I am happy with my muscle mass and don't want any more size BUT I do not want to lose what I have built. If I am doing legs already on a weekly basis and doing plyos once a week will I lose any size from them? What types of plyo's cause the achey knees? Are they really going to give me much better explosivity in my routine?