This is first time im posting here so at first id like to say hi to everyone Im currently working on implementing some serious plyometrics to my program as i see how superior they re in terms of speed and power. Till now for like a half a year already i was following this simple plan: mondays 8am - warmup, skipping rope, mitts with my trainer, 2-3 round of sparing or such tuesdays 6:30pm - training in group this means: hevy warmup with some plyo elements (too easy for me for a long time now so i just treat it as a warmup), skipping rope, technique/sparings, heavy bag work (usually 8-10 rounds of some random very intense drills) thursday same as tuesday saturday same as monday After tuesdays, thursdays and saturdays workouts i hit the weights: workout A: dumbell incl bench press 2x10, dumbell rows 2x10 each side, 2 sets of dips B: 2 sets of chins, dumbell press/lateral raises for my delts 2x10 and 2x10biceps dumbells thursday A, tuesday B, saturday A, thursday B etc.... Because of my back problems i cant do any hard lifting (deadlifts/squats nor olympic etc) and can only do my abs with an ab wheel - doing this at home twice daily Currently im thinking about focusing mainly on plyometrics to gain some speed and overall shape working with my body weight wherever i can. I was thining about something like this: Mondays (after main workout): 2 sets 10 reps of plyopushups (only 10 reps but ill try to get myself as high in the air as i can eventually keeping my legs at ring ropes so its harder), 2 sets 10 reps of squat jumps, 2 sets of medical ball work (jabs,hooks against the wall) + maybe some medical ball throws for my delts? tuesdays (after main workout): 3 sets of chins, 1 set of dips (as many reps as i can with my bodyweight) thursd (after main workout): 3 sets of some rows, 1 set of disp (as many reps as i can with my body weight) sats (after main workout): same as mondays Im keeping plyos at sats and mondays as my tuesdays and thursdays workouts got some plyo elements and after all the heavy bag work etc i wont be able to do them right + i dont want to risk overtrain I have to keep it simple as i cant train everyday even though id like to My diet is ok im trying to eat only good fresh food without any protein powders as im sick of them rly. Sometimes i cheat with some sweets and hamburgers but at least i keep my kcal intake on the right level + i drink 750 ml isotonics during my workouts. Id rly appreciate any comments.
3 sets of 10 will do? or should i do like 2 sets of standard pressups and 2 sets of [ame]http://www.youtube.com/watch?v=1x23VTqeYVc[/ame] something like this? or maybe do max reps in a given time?
ok ill try to simplicate my question cos i think this wall of text might be deterrent i train 4 times a week: mondays 8am, tuesdays 6:30pm, thursdays 6:30pm and saturdays at around 2:30pm mondays and sats = warmup, skipping rope, mitts with my coach and some sparing tuesdays and thursdays = (in group) warmup, rope, then technique/sparing in pairs, heavy bag work and now i want to implement some plyometrics to this because in my tuesdays and thursdays training sessions i got some plyo elements i think it will be better if i do my back right after with some chins and rows and maybe one set of dips on mondays and sats id like to do some plyometrics like pushups, squat jumps and everything else but i just dont know how many sets, what excercises etc and i would like to ask YOU for help on this matter... :roll:
whats wrong with your back, first of all? have you seen a professional about it? do you do a lot of running?
This is a great one, turning the Feet in to centre line. Legs as wide as you can, works all the neurons in the leg at the same time and Fires the TFL one for Speed. [ame]http://www.youtube.com/watch?v=qkQXQWHMu4w[/ame]
