Regimen How to progressively overload plyometrics (without limit?)

[godhatesacoward]

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.

You know a lot about training

 

[godhatesacoward]

Hi-jacking this thread with easy DiY Plyo jump bar. Not that OP is going to stick with the program.

Took your unsolicited advice and redesigned it with a simpler break-away style. Less structure stability but easier to change height.
(2) 1/2 inch 10ft sticks
1 Side Outlet
(2) 90s - 1 at the top and 1 as a support leg to remove the sag in jump bar.

Cut them at various heights 8" , 15" , 31" , 45" , 47" , & 50.5" legs . The jump bar is 24" long, any longer and the weight starts to bend the center pipe .

Like I'm not gonna stick with plyometrics or I'm not gonna stick with making these?

 

[Fahcough]

Like I'm not gonna stick with plyometrics or I'm not gonna stick with making these?

The plyo routine lol. Not many people make goofy home gym stuff. But I might have you confused with the other guy that program hops every single week.

 

[godhatesacoward]

The plyo routine lol. Not many people make goofy home gym stuff. But I might have you confused with the other guy that program hops every single week.

I've been using this plyo routine for a good bit now. I am the guy who asks different questions about training every other day but I do not change my training very often