Author Topic: Plyos + bodyweight training?  (Read 3472 times)

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Raptor

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Plyos + bodyweight training?
« on: May 20, 2012, 12:40:47 pm »
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Hey Lance,

I'd like to give my body a break from all the heavy lifting and also make some money economy at the same time.

If I won't go to the gym for a while I plan on doing a 5-day bodyweight strength training workout consisting of weighed (24 kg KB) pistols, single leg RDL with the 24 kg kettlebell, KB swings and upperbody lifts like pushups and pullups/chinups and some dips.

I wonder how detrimental or maybe favorable would this be for me... it could help me build up some more endurance as well since it sucks so hard right now.

Also, considering I won't really be doing any real quad-dominant exercises (and a ton of posterior chain dominant exercises) that could really help break into my heavy quad-dominated movement I suppose.

What do you think about it?

LanceSTS

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Re: Plyos + bodyweight training?
« Reply #1 on: May 20, 2012, 01:23:06 pm »
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  If you work hard enough and plan it out well you can make it work for you.  Your squat will probably suffer the most, but that doesnt mean you cant improve your jumping and athleticism with other means. 

 just make sure to keep the intensity high enough to actually illicit strength gain.  If youre doing sets of 50 push ups, switch to handstand push ups, etc....
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Raptor

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Re: Plyos + bodyweight training?
« Reply #2 on: May 20, 2012, 02:23:39 pm »
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Yeah I know... I suck at pushups anyway, I do 20 at best in my first set and then I start sucking really bad, getting tired at 10-15 so...

I think this could give me more CNS power/recovery for actually doing plyos really intense, which I haven't been doing since years.

I also would like to try this because I tend to lose squat strength pretty hard (I gain hard as well) - when I had my back injured and haven't squatted in 2 months or so - when I got back in the gym after one or two workouts I was back at my previous squat level so...

I'd have to see how much volume I do with pistols, one leg deads, KB cleans and swings. I plan on doing a fairly high volume of swings though - both for hip movement ingrainment and fat loss (I'm going to do 30s swings intervals).

I remember Kelly I think it was that said that in very quad dominant people (like me) the worst thing they can do is actually squatting heavy (where their quads take over to move the weight) and he'd do box squats with a lot of hip emphasis instead. Well... I think the swings (done properly, of course) could really ingrain that hip dominance in me more or less (although the movement is pushing hips forward and not really vertically like what a squat does so... not sure about that one).

Do you think because the swing pretty much occurs forwards instead of vertical it's a big deal (as far as my target - jumping - is concerned?)

LanceSTS

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Re: Plyos + bodyweight training?
« Reply #3 on: May 20, 2012, 11:21:42 pm »
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  No, I think the swings will work well for the hips and the pistols will handle the quads.  We do a lot of single leg swings now to potentiate single leg bounding.  It works extremely well but you need something to hold onto with the free hand so you can really focus on hammering the glute of the working leg.  Good luck with your plan, hope it works out for you.


 also, if youre doing a high enough volume at a high enough intensity of bounding on one leg I doubt youll lose much if any squat strength, and may even pr once you get to the exercise again.  Single leg bounding is enough of an overload that it can actually be a strength exercise along with the obvious shock/plyo benefits as well. 
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Raptor

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Re: Plyos + bodyweight training?
« Reply #4 on: May 21, 2012, 05:25:34 am »
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Yeah I remember you talking about bounding as a strength stimulus in the past. The only thing I won't have strength-wise is a leg curl action... but I thought sprinting should pretty much take care of the leg curling action of the hamstrings.

LanceSTS

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Re: Plyos + bodyweight training?
« Reply #5 on: May 22, 2012, 12:49:27 am »
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. but I thought sprinting should pretty much take care of the leg curling action of the hamstrings.


 :-X  How do the hamstrings function during a sprint again.........
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Raptor

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Re: Plyos + bodyweight training?
« Reply #6 on: May 22, 2012, 07:49:46 am »
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Well I reffer to the recovery action of the foot when you pull it towards your butt and then reach forward for your next step.

LanceSTS

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Re: Plyos + bodyweight training?
« Reply #7 on: May 22, 2012, 10:24:05 am »
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  Haha, it will work of course fine, I'm only giving you a hard time since that topic usually starts a war when it comes up on other places. 
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Raptor

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Re: Plyos + bodyweight training?
« Reply #8 on: May 22, 2012, 10:55:43 am »
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It does? I don't know about that, I never get into any kind of arguments, you know me.

Anyway, the gym where I go offers up a 10% subscription reduction in price for June so... I might continue to go to the gym another month. I don't know.