Plyometric pushups

[scubavanja]

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

 

[Krossinc]

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.

 

[grrthetree]

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.

 

[scubavanja]

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

 

[Urban]

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.

 

[Klotz]

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.

 

[scubavanja]

good info Urban, that gives me an idea of what to start with.......how many sets would you do at a time?????

 

[scubavanja]

ttt

 

[Urban]

good info Urban, that gives me an idea of what to start with.......how many sets would you do at a time?????

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.