Plyometric pushups

Discussion in 'Strength & Conditioning Discussion' started by scubavanja, Apr 9, 2008.

  1. scubavanja Purple Belt

    Joined:
    Dec 10, 2002
    Messages:
    2,426
    Likes Received:
    0
    Location:
    Vancouver
    How often do you do these and what are the different variations? And how do you work them into your regular workouts, meaning do you do them before, after weights, or on days where you don't do anything else? And how many sets would you do at a time, that is in one workout? THanks for the imput
     
  2. Krossinc Design is el cool

    Joined:
    Jan 30, 2007
    Messages:
    3,561
    Likes Received:
    0
    Location:
    Richmond, Va
    Which are you talking about specifically? I think there's very few actual plyometric push-ups. People often mix up plyometrics with power exercises. A plyometric (technically) is something designed to condition the CNS, it involves an incredibly small loading time (example - Hurdle Jumps, depth jumps) while a power exercise is more about development in the muscles with longer loading times (depth push-ups, vertical jumps).

    Of course it's nitpicking. I used to do quite a lot of them, now generally just medicine ball press-ups or clapping press-ups.
     
  3. grrthetree Green Belt

    Joined:
    Mar 27, 2008
    Messages:
    1,421
    Likes Received:
    0
    Location:
    Florida
    Well you're pretty broad about what you mean by plyometric pushups, but whenever I work the heavy bag I'll start to get in a sequence and I'll sprawl and do x amount of clap, diamond, knuckle, or an admixture. I also have to do pushups with JROTC, and if its a low number like 15 or 20 I'll do them in some fancy way, to show off for the track chicks, o' course.
     
  4. scubavanja Purple Belt

    Joined:
    Dec 10, 2002
    Messages:
    2,426
    Likes Received:
    0
    Location:
    Vancouver
    Well the reason I am so general about it, is that I really don't know much about it. I know, or at least think I know that plyometric pushups build speed and power, and that is what I am after.

    Primarily I am thinking about the clap pushups, but am wondering what other kind of plyometric pushups you guys do. I really want to do them, but don't want to overdo it, so am sticking to the good old fashioned ones I have been doing forever.

    So I would like to know specific variations you guys do and how many sets of it? Thanks
     
  5. Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,927
    Likes Received:
    38
    Location:
    Sippin on sunshine
    I've been using them in sets of 3-5 reps supersetted with heavy bench press. I was elevating the feet using 45lb plates on a loading pin. I got up to 7 plates with one clap and restarted the process with two claps, got up to two plates, stalled and started over by loading the one clap pushup. Currently, my best is 5 reps with 45lbs on my back with my feet elevated on one plate. when i stall on this I'll probably load take another run at two clap pushups. When you get up to 7-8 plates of elevation I see too much change in the movement to continue going higher, best to switch to a loaded plyo pushup, or multi-clap pushup.
     
  6. Klotz Shalom

    Joined:
    Aug 23, 2006
    Messages:
    5,375
    Likes Received:
    0
    Location:
    Toronto
    I used to do them (a long time ago) but my elbows started hurting. I don't think I had built up a strong enough base.
     
  7. scubavanja Purple Belt

    Joined:
    Dec 10, 2002
    Messages:
    2,426
    Likes Received:
    0
    Location:
    Vancouver
    good info Urban, that gives me an idea of what to start with.......how many sets would you do at a time?????
     
  8. scubavanja Purple Belt

    Joined:
    Dec 10, 2002
    Messages:
    2,426
    Likes Received:
    0
    Location:
    Vancouver
  9. Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,927
    Likes Received:
    38
    Location:
    Sippin on sunshine
    3 worksets after 4 warmup sets. Just like any heavy movement.
    something like this
    1a) 3 board press - 3 board press - 5 @ 135; 4 @ 155; 3 @ 175; 2 @ 195; 5 @ 225; 2,3 @ 235
    1b) 1 Clap Pushup feet on one plate - 5 @ bw; 4 @ 10 lbs; 3 @ 25; 2 @ 35; 5 @ 40; 3, 5 @ 45, going to increase the weight next time.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.