plyometrics for boxing/mauy thai ?

[Brendon Katz]

anybody have a list of exercises for boxing/mauy thai ?

 

[Madmick]

Get Chu's "Jumping Into Plyometrics."

 

[Mark Limbaga]

How about doing some o-lifts and its variants first before considering plyo?

 

[Brendon Katz]

Get Chu's "Jumping Into Plyometrics."

yeh it just arrived. you'v got it im sure? so you know how he displays which exercises should be used for which sport - but there is nothin at all on kickboxing or boxing, hence the question.

 

[Brendon Katz]

How about doing some o-lifts and its variants first before considering plyo?

did i ask for help with periodisation? i must have been unclear in my first post..

 

[Madmick]

yeh it just arrived. you'v got it im sure? so you know how he displays which exercises should be used for which sport - but there is nothin at all on kickboxing or boxing, hence the question.

Yes, I own it. But I think anyone asking about plyos should have a look through it, and you didn't mention it in your post. Have you read it through? (I ask this because a lot of guys just thumb through the back).

I won't prescribe a specific set of exercises, but you should find the chart in the book that assigns characteristics to the different plyos: Acceleration, Quickness, Speed, Vertical Leap, etc.

In Muay Thai, you're not interested in (running) speed, so you can throw most of those out. Most of the vertical leap exercises will be useful (like rim jumps) since they tend to develop power in the legs, but for the most part, you won't focus on those either. Focus on the exercises marked for 1) Acceleration 2) Quickness.

I'd personally recommend bounds, depth jumps with twists, and any of the medicine ball twists (and variations). Here's why:

1) Bounds. Great for starting speed, and they should all be marked for "Acceleration" (and others, depending on the type of bound). When I played basketball, I noticed more results in a quick first step from bounds than any other drill. When I started kickboxing, I noticed faster and more powerful thai kicks. You should do both single and double leg variations.

2) Depth Jumps. Because if you're not doing depth jumps, I don't understand why you're doing plyos. Virtually all of the early research the Russians did focused on depth jumps. The benefits are astounding and immediate. I recommend depth jumps with a twist since this will develop your ability to transfer power from your legs through your core in an explosive motion.

3) Medicine Ball Exercises: should be obvious. Anything with explosive twisting will be useful.


Basically, just apply your understanding of the principle of specificity to your exercise selection. For example: most jumps in place probably aren't what you're after. But what about the good ole' tuck jump? (where you jump in place with your arms extended in front of you while drawing your knees up to your midsection). These contain a motion mimicking knee strikes; they'll help you develop power and power-endurance in that motion.

 

[Madmick]

Oh, I forgot:

4) Dot Drills. Anything developing agility and balance with complicated footwork.

 

[Brendon Katz]

sweet, thanks bro.

 

[Madmick]

No prob.

Also, make sure you carefully monitor your volume. If you stay within Chu's range of "foot contacts" you simply won't be tired from the plyos. I admit I often went over that range, but not far over, and only when a significant number of my foot contacts were coming from the 1/5 intensity exercises like ankle hops.

You have to be restrained, especially when depth jumps are in there.

 

[Brendon Katz]

cool, thanks for the heads up.