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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: fast does lie on March 07, 2013, 02:05:32 am

Title: going to start plyo's soon
Post by: fast does lie on March 07, 2013, 02:05:32 am
Been waiting a year to start plyo's, but never gotten down to near 10% bf.  However, strength has gone up from 225 to 315 squat.  So currently I am around 175-177 @ 18% bf.

I planned on getting my plyo's from bball, but my ankle is tender for full court games (too muc change of direction).  It will take a long time for ankle to heal because it is a tendon strain.  But it is at 80%, and plyos are okay.

I plan on adding 4 x 5 depth jumps 2x a week, and box step up jumps 3 x 10.

Is this okay?
Title: Re: going to start plyo's soon
Post by: AGC on March 07, 2013, 03:44:42 am
Been waiting a year to start plyo's, but never gotten down to near 10% bf.  However, strength has gone up from 225 to 315 squat.  So currently I am around 175-177 @ 18% bf.

I planned on getting my plyo's from bball, but my ankle is tender for full court games (too muc change of direction).  It will take a long time for ankle to heal because it is a tendon strain.  But it is at 80%, and plyos are okay.

I plan on adding 4 x 5 depth jumps 2x a week, and box step up jumps 3 x 10.

Is this okay?

IMO, no. If you can't play full court basketball then plyos are too much - they are pretty intense on your ankles. Also, you're still pretty fat really - it's just dead weight that will be contributing to your ankle problems. Why not just rehab properly until ankle's at 100% and cut fat in the meantime with good diet, weights and non-weight bearing cardio (bike, cross-trainer etc)?