plyometrics ?

D

DaGREATkabookie**

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I know plyo's should be done low reps mod to low weights as explosively as possable. my question is could you fatigue a muscle first then super set w/ a set of polys to build explosiveness while a muscle is fatigued, if not how do you build explosiveness for later in a fight.
 
The simple fact of the matter is that to build explosiveness you need to be fresh. By training your muscles to do speed work when worn out is fool hardy and will result in injury and poor adaption.

For the 'explosiveness for later in a fight'-pad work, pad work, pad work.
Do pylo work when your fresh and get used to using the increased potential that you develop when you do the pads and spar.
 
what about grappling, I want to fedor "rampage" hughes somebody through the matt in the 3rd, how do I tran to do it.
 
DaGREATkabookie said:
I know plyo's should be done low reps mod to low weights as explosively as possable. my question is could you fatigue a muscle first then super set w/ a set of polys to build explosiveness while a muscle is fatigued, if not how do you build explosiveness for later in a fight.

the more explosive you are in general, the more explosive youll be later in the fight. conditioning will help minimize the defecit.
 
Actually complex training is similar to fatiguing a muscle group before using a plyometric. In essence it primes a muscle group and the CNS using a heavy weighted exercises (3-5 reps) and supersets with a similar plyometric exercise. So maybe squats superseted with jump squats, deadlifts with high pulls, etc. Ross Enamait uses this protocol in both his infinite intensity and punching with power programs.
 
I actually have a workout program for Team USA 2002 olympic hockey team, it's more of a template, but most players followed this protocol.

5-10 Minutes: Dynamic warmup
10-30 Minutes: Sprint training: track, hills, stairs or bike for quickness
10-15 Minutes: Russian box jumps
20-60 Minutes: Complex training for leg strength and power

This was all done in one day, twice a week during the NHL season. To Urban's credit, the "Complex Training" involved a set of weights, walking lunges for example, with a minute rest, followed by skating lung jumps and a 3-5 minute rest. Three to five sets were completed per exercise.
 
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