plyometrics

[mike27]

anyone done plyometrics?

im learning about them now, im keen to throw some in my routine later in the year.

hypertrophy for the next 3-4months

week off

strength train 5x5 for 6-8weeks

then try some plyo's...

any tips or advice or suggestions for a routine would be great!!

:nod:

[Phedder]

You don't have to do a special plyo phase, can be great to use for warm ups. Cleans before deadlifts, vertical jumps before squats, clapping push ups before bench etc.

[Mrbig]

whats the goal for doing them??

Sport?

Power?

[mike27]

power

and somthing new to try

[Chemo]

Plyos, ballistics, statics all good for power man

Its hard to relate it to weights, and its different kinda power, but for sports it works magic for speed and agility.

I could describe it as start stop power/explosiveness.

Have a play on your workout days, you wont wanna do it on off days if you got DOMS or tight recovering muscles. :shock:

[mike27]

yeah i was thinking just plyo's for legs then train upper body on hypertrophy or continue the 5x5 as above

so would just be legs day = plyo

try and build some power into my legs before going back into hypertrophy

[Chemo]

I'd get it done on the same day bro, you dont wanna be missing out on long periods of potential growth, specially legs. The power you'll experience with plyo wont be super beneficial to your weights program at heavy loads. You'll feel the initial contraction(recruitment) has a lot of power but then the drive from contractile force is weaker, (my life story before doing weights) Warm up, do some plyo exercises relating to your split and then hit the weights as per usual.

[mike27]

ok ta

cheers