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SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
LanceSTS:
There are a ton of terrible jump training/plyo workouts all over the web, and many people asking questions on how to set up jump specific workouts. Some of these templates will be complexes with strength/power exercises, some will be jump specific training to be done either before strength training, or on a different day altogether.
METRICS
(we called this one "metrics" in college, short for plyometrics obviously, even though one could argue it contains exercises that are not extremely intense plyometrics, but it sounds cool and Im not gonna change something with a cool sounding name, so it will remain "metrics". ) very simple template, very effective.
dynamic warm up, short sprint starts, leg swings complex (front to back 10x, side to side 10x, knee drives front to back 10x)
Use a distance of ~30-35 yards, a basketball court works well, football field, track, etc.
I. DOUBLE LEG BOUNDS FOR MAX SPEED- these are very sub max jumps, focus on quick ground contacts and being light on the feet. Dont jump high, dont jump far, YET. Get off the ground, AS FAST AS HUMANLY POSSIBLE.
II. SINGLE LEG BOUNDS FOR MAX SPEED- same as above, but single leg bounding, same leg, quick, snappy, ground contact, not high, not far, "the ground is hot" cue. Head should stay on the same plane throughout the set.
INTENSIVE JUMPS
1a. DOUBLE LEG BOUNDS FOR DISTANCE- basically continuous broad jumps, without the focus on reaching for the landing. Dont jump so far that you have to stop and re gather for the next bound.
1b. DOUBLE LEG BOUNDS FOR HEIGHT- two leg bounds, with a focus on height rather than distance. You want to still have plenty of forward momentum, but focus on going UP rather than OUT. You will obviously have more ground contacts on these than the previous set.
2a. SINGLE LEG BOUNDS FOR DISTANCE- basic single leg bounding (same leg), focus on distance and forward speed rather than height attained. Head should stay basically the same level throughout the set.
2b. SINGLE LEG BOUNDS FOR HEIGHT- single leg bounding for max HEIGHT, dont worry about distance, try to achieve as much time in the air as possible every bound.
cool down, myofascial release, pnf stretch
NOTES: You can repeat the workout (parts 1a-2b), up to 3 times each, but start out with ONCE. IF YOU NOTICE A DROP OFF IN PERFORMANCE, STOP. The better you get at bounding and the more you perform this workout, the higher your explosive work capacity gets, and the more rounds you can handle.
ALWAYS, do 1a. or 2a., BEFORE doing the B version, the bounding for DISTANCE increases hip involvement and recruitment in the bounds, and will make the B version much more powerful, explosive, and smooth. There is no need to go back and do I and II after you have already completed a full cycle of the bounds. Be sure to start out slowly and progress the intensity, soon you will be able to go for max distance and max height, but do a few sessions first to build the work capacity and adequately prepare the body.
adarqui:
nice, very simple but very effective.. i actually prefer double & single leg bounds (& MR pogo/MR half tuck) over dj's now (for the last year or a little less).. really great exercises.. mastering single leg bounds will result in some seriously strong legs.. i like the single leg bounds for max speed also, great way to learn to bound, alot easier to perform. feels real good to cycle that same leg over real quick.
$ick3nin.v3nd3tta:
I found that only horizontal single leg hops for distance, had a significant correlation to sprint times. The other plyometric exercises I did not correlate significantly to sprint times including bounds & depth jumps (but that's just me).
Do you guys recognise sprinting as a plyometric activity?.
LanceSTS:
--- Quote from: $ick3nin.v3nd3tta on April 20, 2011, 12:52:17 am ---I found that only horizontal single leg hops for distance, had a significant correlation to sprint times. The other plyometric exercises I did not correlate significantly to sprint times including bounds & depth jumps (but that's just me).
Do you guys recognise sprinting as a plyometric activity?.
--- End quote ---
Single leg bounds for distance have a very close relationship to the sprinting motion, so they will always have a higher correlation to sprinting. Other plyometric exercises can address different strengths and weaknesses, that will also benefit sprinting, but the direct correlation will not be as high.
Sprinting is very plyometric in nature, yes.
LanceSTS:
--- Quote from: adarqui on April 19, 2011, 11:39:35 pm ---nice, very simple but very effective.. i actually prefer double & single leg bounds (& MR pogo/MR half tuck) over dj's now (for the last year or a little less).. really great exercises.. mastering single leg bounds will result in some seriously strong legs.. i like the single leg bounds for max speed also, great way to learn to bound, alot easier to perform. feels real good to cycle that same leg over real quick.
--- End quote ---
thanks, definitely agree with all of that. Getting a solid single leg bound will build some insane leg strength, many times lower body strength exercises will even go up as the bounds get better.
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