plyometrics vs weight

I found a mixture of running, squats, burpees and leg weights 3 times a week all helped a lot, my kicking power has increased a lot.

Monday - weights morning - run evening
tuesday - squats, burpess, jumps (knees to chest) lunges and walking close to the floor.

and so on alternate days

 

Both.

You can either set a programme that would inclunde one max strength and on explosive strength (plyo's) in a week, or you could alternate with a max strength on one monday, and then explosive strength the following monday, for example.

Alternatively, you could go with complex training, which is basically a max strength movement immediately followed by an explosive movement. For example, start with a set of squats and immediately move onto a set of explosive squat jumps. You could also use a static dynamic protocol which would include an isometric strength exercise, say a 60 second wall sit, immediately followed by an explosive exercise such as a set of tuck jumps.

A few other exercises that are good for increasing leg power, whilst not necessarily being a strength exercise in the strictest sense of the term are sprinting through sand, hill sprints, resistance band sprints and car pushing.

 

I prefer plyometrics over weights, sprints and jumps in particular.

 

sprints and bleachers

mixed with heavy bag workout

if you do squats don't use weights, go down 4 times, then on the fith jump knees to the chest and land into next squat. continue.

some resistance bands will help as well

forget weights:
" Additionally, lifting weights of 70-100% 1-RM has also been shown to reduce the rate of force production which is counter-productive to power development (12)"

http://www.sport-fitness-advisor.com/power-training.html

 

not entirely true
lifting this heavy is good for the development of the initial movement inertia
it is only counter productive if too much of this training is used especially at the expense of other methods

 

Correct, scientific studies such as this focus on one sole aspect. A well rounded programme which targets several different type's of strength (maximal, explosive, reactive etc) will avoid the pitfalls that are quoted above.

Further to this, before undertaking any type of plyometric programme, you should follow a routine of light, voluminous exercise, such as b/w squats/ lunges etc.

Plyometrics put you body under a huge amount of strain, so you should not jump straight into a plyometric programme without a good level of strength and flexibility first; as a rule of thumb, you should not consider something like clap pushups without first being able to perform 50 or so normal pushups.

 

Both. Do work son.

I lift for strength twice a week and lift with more explosiveness other two days with plyometric assistance work after each.

 

That's the most ******ed thing I've ever heard. If you lift explosively you will gain strength AND speed.

 

correct, for some reason I assumed he already had a decent base of strength if hes thinking about building power, but that was a bit hasty of me.

 

you mean maximal strength training?

read here:

Maximal strength weight training programs are the only form of training that activates a large number of fast twitch motor units and improves muscle synchronization between the agonists and antagonists - so antagonists don't oppose the movement (1).
These neuromuscular adaptations plus increases in maximal strength can occur with little or no increase in muscle hypertrophy. This is important for most sports as a high strength to body mass ratio is beneficial (3). Although very large bodybuilders have exceptional muscle mass, their strength is not proportional to their size. Maximal strength training can result in strength gains that are up to 3x greater than the proportional gains in muscular hypertrophy (1).
Hypertrophy is thought to result from a disturbance in the equilibrium between consumption and remanufacture of ATP. This is known as ATP deficiency theory (9). Maximal strength training, with its very high loads, permits only a small number of repetitions to be performed, and coupled with longer rest intervals this prevents ATP deficiency and significant hypertrophy occurring.



http://www.sport-fitness-advisor.com/weighttrainingprograms3.html