Plyometrics how much in week?

[HellzFire]

i do the plyometrics of randy:-
10x3 MB Squat Jumps
10x3 MB Push Ups
10x3 Offense Hops
10x3 Defense Hops
10x3 MB Sprawl
10x3 Combo Box Jumps (Offense + Defense Jumps)
10x3 Box Push Ups
1-2-3-4-5-6-5-4-3-2-1x3 Standing Box Jumps (10 Seconds Squat)

however, how many times a week should i do it? i do my mma circuit 2-3 times a week, should i do this in the free days of mma circuit?

 

[paolo27th]

1- way too much volume
2- why do you feel the need to do plyometrics?
3- nobody but your ouwn coach can answer that question. If you don't have a coach you need to learn about periodization.

EDIT: 4- why do Randy's plyos? Are you Randy? Do you have the same GPP? Same weaknesses? Do you expect that by doing some random routine he put together for PR purposes you'll achieve his superpowers?

 

[HellzFire]

1- way too much volume
2- why do you feel the need to do plyometrics?
3- nobody but your ouwn coach can answer that question. If you don't have a coach you need to learn about periodization.

EDIT: 4- why do Randy's plyos? Are you Randy? Do you have the same GPP? Same weaknesses? Do you expect that by doing some random routine he put together for PR purposes you'll achieve his superpowers?

1- i dont know anything about plyometrics so i just copied randy's volume
2- the coach told me i need plyometrics
3- i do have one which is the one who told me to do the plyometrics

EDIT 4- thats because of the "1" i dont know anything about plyometrics i just taken hes, because i cant make my own, if you can help me make my own, that wud be great

 

[thirteen]

I recommend you get this:
Amazon.com: Explosive Power: Plyometrics for Bodybuilders, Martial Artists & Other Athletes (Hfl Synergistic Training Series) (9780944831281): Ed Derse: Books

I had it years ago, it's got all the info you need/routines etc.
Based on the routine you posted, unless you are competition fit it is too much.

 

[paolo27th]

1- i dont know anything about plyometrics so i just copied randy's volume
2- the coach told me i need plyometrics
3- i do have one which is the one who told me to do the plyometrics

EDIT 4- thats because of the "1" i dont know anything about plyometrics i just taken hes, because i cant make my own, if you can help me make my own, that wud be great

Ok then:
1- well, you wouldn't take a random antibiotic because your doctor told you to take an antibiotics. You wouln't put random fuel in your car because you run out of gas. Same with training. Only if you know what you are supposed to do and why you can predict a result. So instead of just "doing plyometrics" you should really inform yourself on how, when and how much plyometrics you should do.
In the meantime chances are you'll still see improvements doing basic strenght exercises first and later incorporating dynamic exercises. That's called periodization, which is really something you should know about before you get into advanced stuff.

2- Is this an S&C coach? I can't think of an S&C coach giving you that kind of random advice. What did he base his suggestion on? Also, couldn't HE give you a routine for your specific needs?

3- again, an S&C coach? If so ask him to be more specific and give you a routine.

4- you don't "need" plyometrics. But if you want to use them you'll need to learn how to in order to make them effective. EZA has a DVD out on how to develop explosive power for mma. You can check that out. You should also read up on block periodization and plyometrics.
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[HellzFire]

Ok then:
1- well, you wouldn't take a random antibiotic because your doctor told you to take an antibiotics. You wouln't put random fuel in your car because you run out of gas. Same with training. Only if you know what you are supposed to do and why you can predict a result. So instead of just "doing plyometrics" you should really inform yourself on how, when and how much plyometrics you should do.
In the meantime chances are you'll still see improvements doing basic strenght exercises first and later incorporating dynamic exercises. That's called periodization, which is really something you should know about before you get into advanced stuff.

2- Is this an S&C coach? I can't think of an S&C coach giving you that kind of random advice. What did he base his suggestion on? Also, couldn't HE give you a routine for your specific needs?

3- again, an S&C coach? If so ask him to be more specific and give you a routine.

4- you don't "need" plyometrics. But if you want to use them you'll need to learn how to in order to make them effective. EZA has a DVD out on how to develop explosive power for mma. You can check that out. You should also read up on block periodization and plyometrics.
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oh, thx for the advice, i will ask my S&C coach (my coach told me " ask a S&C coach to give you a good plyometric routine on leg speed and" some stuff else i dont remember, so i found that randy's might be a good fit for the stuff my mma coach want me to do

I recommend you get this:
Amazon.com: Explosive Power: Plyometrics for Bodybuilders, Martial Artists & Other Athletes (Hfl Synergistic Training Series) (9780944831281): Ed Derse: Books

I had it years ago, it's got all the info you need/routines etc.
Based on the routine you posted, unless you are competition fit it is too much.

hmm, i will try to buy it or download it

 

[paolo27th]

oh, thx for the advice, i will ask my S&C coach (my coach told me " ask a S&C coach to give you a good plyometric routine on leg speed and" some stuff else i dont remember, so i found that randy's might be a good fit for the stuff my mma coach want me to do



hmm, i will try to buy it or download it

Tbh I think you should ask your S&C coach to give you a routine, period. Let him test what he needs to test and decide whether you need plyos or not.

Also, I think for most mma'ers, sports specific mechanics is what's holding their speed back. Say you lack kicking speed, then chances are you'll improve on it by practicing your kicks more and making your technique more efficient.

So just get on the bag and practice over and over and over. But remember, you need quality work. If you get tired and sloppy you'll just be teaching yourself sloppy technique. You could also video yourself so you can compare it to what other, better kickers do - and you can even post it here for critique.
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[HellzFire]

Tbh I think you should ask your S&C coach to give you a routine, period. Let him test what he needs to test and decide whether you need plyos or not.

Also, I think for most mma'ers, sports specific mechanics is what's holding their speed back. Say you lack kicking speed, then chances are you'll improve on it by practicing your kicks more and making your technique more efficient.

So just get on the bag and practice over and over and over. But remember, you need quality work. If you get tired and sloppy you'll just be teaching yourself sloppy technique. You could also video yourself so you can compare it to what other, better kickers do - and you can even post it here for critique.
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argh, its not my kicking speed, its my footwork and stuff, and i will try to get a video cam to post my kick, because i think its messed up i need someone to tell me whats wrong with it, its just powerful to cut a heavy sandbag's leather, and doesnt affect someone when it lands...idk why

 

[DrBdan]

argh, its not my kicking speed, its my footwork and stuff, and i will try to get a video cam to post my kick, because i think its messed up i need someone to tell me whats wrong with it, its just powerful to cut a heavy sandbag's leather, and doesnt affect someone when it lands...idk why

Sounds like you need to work on your footwork and your sparring, not plyometrics. If something is wrong with your kick why not ask your coach instead of posting a video online?

 

[HellzFire]

Sounds like you need to work on your footwork and your sparring, not plyometrics. If something is wrong with your kick why not ask your coach instead of posting a video online?

its not wrong, its right, the form is right, the power is the problem, i cant generate much power at someone as i can in the sandbag, my coach tells me its about my bones are weak, so i fear a bone on bone contact, so i lower the power while kicking, it might be right, i dont know, and my footwork is slow, not wrong, but slow

 

[paolo27th]

Sounds like you need to work on your footwork and your sparring, not plyometrics. If something is wrong with your kick why not ask your coach instead of posting a video online?

I for one want to see what he's doing. Sound pretty confusing so far.

its not wrong, its right, the form is right, the power is the problem, i cant generate much power at someone as i can in the sandbag, my coach tells me its about my bones are weak, so i fear a bone on bone contact, so i lower the power while kicking, it might be right, i dont know, and my footwork is slow, not wrong, but slow

No disrespect but it sounds like your coach doesn't know what plyos are. He probably heard "plyos make you fast" so he just randomly tells people to do them.
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[HellzFire]

I for one want to see what he's doing. Sound pretty confusing so far.




No disrespect but it sounds like your coach doesn't know what plyos are. He probably heard "plyos make you fast" so he just randomly tells people to do them.
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i got your point, but i am sure he is, he is the coach of the best mma fighters in egypt

 

[DrBdan]

its not wrong, its right, the form is right, the power is the problem, i cant generate much power at someone as i can in the sandbag, my coach tells me its about my bones are weak, so i fear a bone on bone contact, so i lower the power while kicking, it might be right, i dont know, and my footwork is slow, not wrong, but slow

Just to clarify, does your coach think that plyometrics will help you kick harder when kicking an actual person or are these two unrelated topics? Like you say, it sounds more like a mental issue than a speed/power issue.

 

[HellzFire]

Just to clarify, does your coach think that plyometrics will help you kick harder when kicking an actual person or are these two unrelated topics? Like you say, it sounds more like a mental issue than a speed/power issue.

who said the plyo was for the kicks? the plyo for leg speed at footwork and few other stuff, this thread wasnt about the kicks lol

 

[DrBdan]

who said the plyo was for the kicks? the plyo for leg speed at footwork and few other stuff, this thread wasnt about the kicks lol

Oh yeah sorry, got confused there for a second. You might want to look into footwork drills instead of plyometrics, like the sorta stuff that football players do to stay lighter on their feet.

 

[HellzFire]

Oh yeah sorry, got confused there for a second. You might want to look into footwork drills instead of plyometrics, like the sorta stuff that football players do to stay lighter on their feet.

that's a good idea, but what do i exactly search? footwork drills?

 

[peanut66]

who said the plyo was for the kicks? the plyo for leg speed at footwork and few other stuff, this thread wasnt about the kicks lol

keep doing the plyo work out ,,, bull crap it wont help your kicks ,,, you want your legs to be like springs , our coach would make us jump knees to chest 200 before work out and 200 after workout ,your legs turn to steel my friend ,,, let alone what it will do for your cardio,,,, i agree the jumping wont help your kicking tecnique but you will be able to throw 30- 60 kicks a round no problem ,,,,, on another note plyo will help to prevent knee and ligament injury ,,,,,

 

[HellzFire]

keep doing the plyo work out ,,, bull crap it wont help your kicks ,,, you want your legs to be like springs , our coach would make us jump knees to chest 200 before work out and 200 after workout ,your legs turn to steel my friend ,,, let alone what it will do for your cardio,,,, i agree the jumping wont help your kicking tecnique but you will be able to throw 30- 60 kicks a round no problem ,,,,, on another note plyo will help to prevent knee and ligament injury ,,,,,

i am not doing plyos for my kicks! understand that please!


EDIT:and so i seen on a website saying that "you know your weakness, you have to build your plyometric routine" so...i guess i am reading some stuff about it but anyways, should i make 2 circuits and do a different one each time? or make 1 with the legs and upperbody in the same circuit?

 

[DrBdan]

that's a good idea, but what do i exactly search? footwork drills?

Yeah do a Google search and see what you find. There's lot of stuff out there for football players.

keep doing the plyo work out ,,, bull crap it wont help your kicks ,,, you want your legs to be like springs , our coach would make us jump knees to chest 200 before work out and 200 after workout ,your legs turn to steel my friend ,,, let alone what it will do for your cardio,,,, i agree the jumping wont help your kicking tecnique but you will be able to throw 30- 60 kicks a round no problem ,,,,, on another note plyo will help to prevent knee and ligament injury ,,,,,

Doing 200 tuck jumps isn't the same as plyometrics. It's definitely good conditioning though.

 

[HellzFire]

Yeah do a Google search and see what you find. There's lot of stuff out there for football players.



Doing 200 tuck jumps isn't the same as plyometrics. It's definitely good conditioning though.

yea, i found some great drills, thank you!