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Old 01-12-2010, 02:19 AM   #1
thejokerswild
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Default Leg Plyometrics

Yesterday I tried out a session of stair sprints, agility lateral hops, agility forward and backward hops, Tuck Jumps, A few sprints of fast feet, and change of Direction Hops. Also jumping out of a squat position.

I'm new to developing leg power and have only the knowledge found in 'The Ultimate Boxer by Christ Halbert' in regards to Boxing Specific Leg Plyometric Training.

I would like to ask what people at ESB know of Plyometric training.

All tips, sources of information and experiences would be highly valued and appreciated!

ps. very keen!



Last edited by thejokerswild; 01-12-2010 at 03:42 AM.
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Old 01-12-2010, 06:41 AM   #2
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Default Re: Leg Plyometrics

Don't do them on consecutive days. Very bad for joints and tendons.

Uses the streching arch to mazimise power beyond what is 'normal'.

Limit routines to short bursts, uses ATP system so will fail quickly- leading to poor technique and possible injury.

Don't forget upper body plyo's arguably more important then lower body- specific to boxing.
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Old 01-12-2010, 07:04 AM   #3
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Default Re: Leg Plyometrics

Quote:
Originally Posted by jeff thomas View Post
Don't do them on consecutive days. Very bad for joints and tendons.

Uses the streching arch to mazimise power beyond what is 'normal'.

Limit routines to short bursts, uses ATP system so will fail quickly- leading to poor technique and possible injury.

Don't forget upper body plyo's arguably more important then lower body- specific to boxing.
Can you outline a set of lower and upper body ones to do?

How long should a session take? Should you ever do it in conjunction with any other training or alone?
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Old 01-12-2010, 07:58 AM   #4
thejokerswild
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Default Re: Leg Plyometrics

Quote:
Originally Posted by jeff thomas View Post
Don't do them on consecutive days. Very bad for joints and tendons.

Uses the streching arch to mazimise power beyond what is 'normal'.

Limit routines to short bursts, uses ATP system so will fail quickly- leading to poor technique and possible injury.

Don't forget upper body plyo's arguably more important then lower body- specific to boxing.
For the Upper Body, this book had 6 (small)pages for Legs but 0 upper body.

I was more intrigued about technique of movements, it might be hard to break down via internet but I was thinking about how to develop that explosive movement. I hear a big part of it is the neurological motions of the training that lead to the gains more than just a push pull kind of method.

I will probably find out via experience but anything is beneficial.

Thanks for the reply Jeff.
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Old 01-12-2010, 08:53 AM   #5
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Default Re: Leg Plyometrics

Blah! I know that they are hell! My coach makes us do this every Saturday and my god.... your legs and lungs beg for mercy!!! But it is very beneficial for not only conditioning, but for power too.
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Old 01-12-2010, 10:10 AM   #6
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Default Re: Leg Plyometrics

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Originally Posted by paloalto00 View Post
Blah! I know that they are hell! My coach makes us do this every Saturday and my god.... your legs and lungs beg for mercy!!! But it is very beneficial for not only conditioning, but for power too.
Your lungs shouldn't be challenged by a pyometric work out too much, once ATP has expired then the movements genrera;;y cease to be plyometric.
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Old 01-12-2010, 10:13 AM   #7
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Default Re: Leg Plyometrics

[ame]http://www.youtube.com/watch?v=GIncWxyGaOE&feature=related[/ame]

Forget the ones to the rear, the form of the press up is poor... the front ones are sufficient. Also 3 x 10-15 reps seems excessive to me.
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Old 01-12-2010, 10:16 AM   #8
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Default Re: Leg Plyometrics

[ame]http://www.youtube.com/watch?v=ojqxFJIHi-E[/ame]
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Old 01-12-2010, 10:21 AM   #9
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Default Re: Leg Plyometrics

This is awesome

[ame]http://www.youtube.com/watch?v=LLzI1mcvIv8[/ame]
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Old 01-12-2010, 04:05 PM   #10
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Default Re: Leg Plyometrics

Quote:
Originally Posted by jeff thomas View Post
Forget the ones to the rear, the form of the press up is poor... the front ones are sufficient. Also 3 x 10-15 reps seems excessive to me.
I'm learning that a proper explosive movement is more important than high quantity of reps. So thats what is more interesting. Maybe wrestling needs higher reps, who knows.

I didnt even think to try youtube for videos. Good videos for ideas there, that last one shows a pretty hectic routine there. Blokes must have one hell of a spring in their step after all of that.

Last edited by thejokerswild; 01-12-2010 at 06:34 PM. Reason: poorly written.
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Old 01-12-2010, 05:18 PM   #11
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Default Re: Leg Plyometrics

Quote:
Originally Posted by thejokerswild View Post
I'm learning that its a proper explosive movement that is more important than high quantity of reps. So thats what is more interesting. Maybe wrestling needs higher reps, who knows.

I didnt even think to try youtube for videos. Good videos for ideas there, that last one shows a pretty hectic routine there. Blokes must have one hell of a string in their step after all of that.
It is no longer plyometric once you lose the explosive second movement- do you understand that, i'll explain if you want?
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Old 01-12-2010, 06:33 PM   #12
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Default Re: Leg Plyometrics

I'm still a noob and hazy on it all, if you don't mind explaining some of it you would no doubt teach me a few things JT.

Last edited by thejokerswild; 01-12-2010 at 07:13 PM.
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Old 01-13-2010, 07:14 AM   #13
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Default Re: Leg Plyometrics

Quote:
Originally Posted by jeff thomas View Post
It is no longer plyometric once you lose the explosive second movement- do you understand that, i'll explain if you want?
Could you explain that?

And is that why its only done in blocks at a time?

Ive done a fair amount of research on plyometrics but I never
really got that second movement shit..

Also, do you have to do weights to build up your muscles before
you start doing plyometrics - or can you build them up doing
other exercises before starting.
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Old 01-13-2010, 08:15 AM   #14
brown bomber
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Default Re: Leg Plyometrics

Quote:
Originally Posted by thejokerswild View Post
I'm still a noob and hazy on it all, if you don't mind explaining some of it you would no doubt teach me a few things JT.
For a movement to be plyometric, it has to be maximal and it must be preceded by an 'activating' stage- best way to illustrate is that a tuck jump should feature a dip then a jump. The dip is a contraction of the ham strings, meaning that the quads are stretched (like a spring been streched out)- the body recognises this (due to muscle spindles) and this allows a more powerful contraction then normal.

By completing a plyometric circuit you can achieve improved motor fitness- speed, agility, reaction time and natural muscular efficiency.

Increased anerobic threshold/aerobic capacity

Long term possible increase in 2b muscle fibres, though this is just a theory and not yet proven.

There should be a thourough warm up and cool down, excercises should not be attempted unless you are 'fit' and have been training to a good standard for at least 3-6 months.

CYMCA recommends 48 hours recovery and it is important to remember Quality of movement, not quantity is important.
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Old 01-13-2010, 08:18 AM   #15
brown bomber
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Default Re: Leg Plyometrics

Quote:
Originally Posted by Above Deck View Post
Ive done a fair amount of research on plyometrics but I never
really got that second movement shit..

Also, do you have to do weights to build up your muscles before
you start doing plyometrics - or can you build them up doing
other exercises before starting.
I've been educated as above for the bottom point, with regards to the second movement bit- its only plyometric if you pre-activate the muscle otherwise its just an explosive movement.
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