plyometrics ?

Discussion in 'Strength & Conditioning Discussion' started by DaGREATkabookie**, Oct 17, 2005.

  1. 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.
     
  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

    Joined:
    May 25, 2003
    Messages:
    11,485
    Likes Received:
    67
    Location:
    UK
    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.
     
  3. what about grappling, I want to fedor "rampage" hughes somebody through the matt in the 3rd, how do I tran to do it.
     
  4. Chad Hamilton

    Chad Hamilton Amateur Fighter

    Joined:
    Feb 17, 2005
    Messages:
    1,998
    Likes Received:
    2
    Location:
    DC
    watch film and dream.
     
  5. I dont own a TV and I have insomnia.
     
  6. cockysprinter

    cockysprinter Purple Belt

    Joined:
    Dec 25, 2003
    Messages:
    2,128
    Likes Received:
    3
    Location:
    Washington
    the more explosive you are in general, the more explosive youll be later in the fight. conditioning will help minimize the defecit.
     
  7. Urban

    Urban Savage Mystic

    Joined:
    May 16, 2003
    Messages:
    16,854
    Likes Received:
    169
    Location:
    Sippin on sunshine
    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.
     
  8. Wrecking Ball

    Wrecking Ball Orange Belt

    Joined:
    May 1, 2004
    Messages:
    305
    Likes Received:
    0
    Location:
    The Valley
    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.
     

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.