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.

 

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?

 

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. :good

 

[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.

 

[ame]http://www.youtube.com/watch?v=ojqxFJIHi-E[/ame]

 

This is awesome

[ame]http://www.youtube.com/watch?v=LLzI1mcvIv8[/ame]

 

It is no longer plyometric once you lose the explosive second movement- do you understand that, i'll explain if you want? :good

 

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 ****..

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.

 

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.

 

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.