Regimen How to progressively overload plyometrics (without limit?)

[godhatesacoward]

There are more difficult variations to switch to but once you do those consistently what then? Do I just start doing them with a backpack or for more volume?

 

[maximus__]

There are more difficult variations to switch to but once you do those consistently what then? Do I just start doing them with a backpack or for more volume?

Add (light weight).

I do heaps of plyos with 5-10kg Dumbells or a weightvest.

You won't need to do this for quite a bit though.

 

[ROcknrollracing]

Weighted is fine but it depends on why you are training plyos.

Sometimes you want weightless to get maximum power output.

Adding volume is fine to.

 

[godhatesacoward]

Weighted is fine but it depends on why you are training plyos.

Sometimes you want weightless to get maximum power output.

Adding volume is fine to.

I do want power output so I'll try volume maybe

 

[godhatesacoward]

Question that also relates to power training so I'm not gonna make it a new thread: Hang cleans or power cleans for mma?

 

[ROcknrollracing]

Question that also relates to power training so I'm not gonna make it a new thread: Hang cleans or power cleans for mma?

Doesn’t make a bit of difference pick one or do both in the week.

 

[vision1]

There are more difficult variations to switch to but once you do those consistently what then? Do I just start doing them with a backpack or for more volume?

What plyos are you doing?
Typical progression is jumping up (like box jump) , then jumping flat (like broad jump), then jumping down (like depth jump).

 

[godhatesacoward]

What plyos are you doing?
Typical progression is jumping up (like box jump) , then jumping flat (like broad jump), then jumping down (like depth jump).

Knee get up jumps progressed to the more difficult variation where I move to the side then jump up. That kinda replaced "box" jumps so maybe that was a mistake. Then plyo push ups and a jerking motion with a dumbell. I should add a broad jump seems easy to progress on.

 

[vision1]

Knee get up jumps progressed to the more difficult variation where I move to the side then jump up. That kinda replaced "box" jumps so maybe that was a mistake. Then plyo push ups and a jerking motion with a dumbell. I should add a broad jump seems easy to progress on.

Are you training these like plyometrics or used as conditioning.

Hops like you describe would fall between broad jumps and depth jumps in terms of intensity. But the intensity is also controlled by your effort (jumping high vs low).

 

[don't ask]

Look into depth drops. It's how gymnasts and athletes build insane leg strength. they're absorbing forces that are 10-14 times their bodyweight.

 

[Fahcough]

Part of a small DiY project only requires a few sticks of 1/4 PVC and some 90 degree elbows and Ts for the feet. No glue.
Make your own high jump hurdles. You cut the legs at different height so they are interchangeable. If you start off at 30 inch, get warmed up and switch them to 38" (whatever your progression is) , with a very demanding high jump as last set. One that requires some force and you can't do it but a few times.

30" - Should be able to do sets of 10
38" - sets of 4-6
40+ " - 1-3 jumps taking effort

Can post pics after work so it makes sense. You can take them down and pack with you when done. Oh and if you fail, they just pop apart and you don't break your balls straddling it.

 

[Baby Hanma]

Do you even train, GHC?

 

[godhatesacoward]

Look into depth drops. It's how gymnasts and athletes build insane leg strength. they're absorbing forces that are 10-14 times their bodyweight.

alright heard they kinda fuck with your spine though

 

[godhatesacoward]

Are you training these like plyometrics or used as conditioning.

Hops like you describe would fall between broad jumps and depth jumps in terms of intensity. But the intensity is also controlled by your effort (jumping high vs low).

there meant to be plyometric yeah

 

[godhatesacoward]

Do you even train, GHC?

"I train every day of my life as they have never trained a day in theirs"

 

[don't ask]

alright heard they kinda fuck with your spine though

I've never heard that. They're completely unloaded

 

[Devil's_Advocate]

You can do unilateral or bilateral loaded plyometrics like back squats, deadlifts(especially with hex bar), bulgarian split squats, etc.

You can use smith machine for some exercises like explosive/ballistic lying presses. You can do them lying on the floor or box to give yourself more upward clearance.

For example on weighted (barbell/band/dumbells/etc) squat jump plyometrics you want to establish 1-1.8m/s speed. If you have a velocity encoder device (you can find one for 100$) you can measure and see if you're staying in that zone or if it's too heavy and you're crossing over into other zones like strength speed. You can focus on reducing ground contact.

You can also do some contrast training like doing a heavy barbell exercise and then immediately going into some type of plyometric exericse such as heavy hex deadlift followed by box,broad or depth jumps. Bulgarian split squat with for example DBs followed by unilateral bounding.