Well in boxing You must be fast and strong and I want to bridge the gap. So I'm looking for some basic speed and strength plyometric workouts
You can do searches on the internet to see some basic plyometric workouts. The thing with plyo's is that you need to be in great shape before starting them. They are not a beginners workout.
I've seen a lot of people now working to jump over the boxes rather than on top. Now that I'm older and dealt with knee problems while doing plyos, not caused by plyos mind you only aggravated, I can appreciate this method. That sudden high sheer force on the knee when it is at hyperflexion as you land on top of the box isn't good. Using a slightly smaller box and simply jumping high enough to clear it so you can use your natural shock absorbers on the landing seems at least at first glace a lot safer than what was customary when I was doing them twice a week. It also seems a lot more natural as you complete the entire jump in one motion as opposed to breaking it into 2 parts.
Here are some exercises Upperbody Plyometric pushups Plyometric Dips Medicine Ball slams Medicine ball overhead throw Medicine ball side throws Medicine ball power drop Medicine ball incline chest pass Lower body Split squat jumps Stiff leg jumps Box jumps Depth jumps Lateral box jumps Tuck jumps Single leg hopping But as others have said you need a good fitness/strength level before begining any sort of plyometric workouts. People say you need to be able to squat 1.5 times your own body weight before doing lower body plyometrics.
Everything was good except that last part. If you have a guy who can do proper pistols with any sized kettlebell attached to him or a guy that can perform 250 straight hindu squats - I would consider him pretty damn strong. There are more ways to measure strength than just the typical powerlifting/bodybuilding exercises.
Academic studies suggest being able to squat 60% of ones own bodyweight before engaging in plyometrics. I don't attaining the strength to lift 1.5 times your own weight is required at all. But boxingtactics07 is right, there's more to it than that. You merely have to be fit enough to train in the exercises without injuring yourself. If you can't do full on plyometrics, lighter, easier exercises can be used to get you there anyway. Pretty much anyone with decent general fitness who goes to a gym regularly enough should be capable of plyometric training(of the lower body anyway). Obviously some can't do plyometric push-up till they can do push-ups pretty well for example, but plyometrics are not some fantastical training that should only be restricted to elite athletes.
