Every athlete wants to know that the work they are putting in will yield the best and most comprehensive results. We want to not only be able to be strong, run fast, do a million pull ups, and jump super high. Most training plans that float around in the ether provide athletes with a strength training progression. This is good but once strength is developed.... what will you do with it. I think that Plyometrics is missing from many training plans and I will show you how you can train to be the most 'reactive' athlete possible.
SO What is Plyometrics?
A clinical definition of plyometrics would be a 'rapid stretching of a muscle followed immediately by a powerful contraction of the same muscle'. Essentially it is explosive, it is reactive. Imagine bouncing balls off the ground. If you were to drop a slam ball, a basketball and a lacrosse ball off the ground they each would react with gravity and the earth in different ways. As you may already guess, the Lacrosse ball being the most 'bouncy' would have the greatest plyometric potential.
In sport we strive to be the lacrosse ball. We want to apply force and produce work. We want to be agile, we want to be able to bound, jump , and leap in all plains and in different directions.
The problem is that strength training is very linear. For all strength to be developed we must root ourselves in the ground to provide stability so as to apply force against. Plyometrics IS predicated on the development of strength, without that you will likely be limited in your ability or increase the risk of injury. Once strength is developed, then we get into the real deal.... Central Nervous System (CNS) training.
If you recall from previous blog posts, the accessibility of connections between your brain and your muscles takes a while to get. You must constantly push your body in both strength and stability. Your CNS training in relation to a plyometric training plan needs to be periodized so as toot over use the muscles and tax your CNS system.
The reason Plyometrics needs to be a careful progression is why most coaches do not program specific plans. But I will show you that in a relatively short amount of time, you can do it on your own.
Lets start with a simple training plan:
Week 1-2
3X10 Rope Skips W/ Stiff Leg
3X10 Rope Skips Single Leg
3X10 Vertical Jumps (as fast as possible)
**Work/Rest 1:2
Weeks 3-4
3X 12 Rope Skips W/ High Jump + Quick Rebound
3X10 Tuck Jumps W/ Quick Rebound
3X10 Forward Jumps Over Medicine Ball
3X 10 Lateral Jumps Over Medicine Ball
**Work/Rest 1:2
Weeks 5-7
3X12 Power Skipping
3X10 Single Leg Jump Lunges
3X10 Lateral Bounding (cone course)
3X10 Broad Jump W/ Quick Reaction
**Work/Rest 1:2
Weeks 8-12
2X12 High Jump Double Unders
3X10 Quick Rebound Tuck Jumps
3X8 Single Leg Forward Bounding
3X8 Single Leg Lateral Bounding
2X8 Lateral Bounding Over Objects
2X8 Rebounding Box Jumps *increase Height each week
**Work/Rest 1:2
The goal in Plyometrics is performance. Don't think that just doing a bunch of ballistic box jumps (power move) is going to get you what you want. Be smart and train right. Do this program 2 times per week and increase difficulty when you feel comfortable. Additionally, Mobility is key when practicing plyometrics so make sure you get the muscles warm AND THEN mobilize them before performing work.
Keep pushing hard and striving to be the best you possible can. Stay Positive and Eat your Weaknesses! Much Love !
Programming Notes 7/24-7/30
7/24
Baseline:
Agility Warm Up @ 10m Each
High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Groiners
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Carioca
Lateral Bounding
Sprint W/ Change of Direction
Core Strength:
3X:40 Work ;20 rest/ Rotate
A) Parallette Pass Thru
B) Kettlebell Side Bend L
C) Kettlebell Side Bend R
D) V Ups
*Spend 3-4 minutes covering the Double Under Progression
WOD:
Aerobic Test #1
*To be repeated 3 more times before the Trail Run.
For Time:
2k Row
150 Double Under
1 Mile Run
-record time!! Compare to 6/28
7/25
Baseline:
Banded Good Mornings
Banded Hip Activation
Banded Squats
Banded Trunk Rotations
Banded Pass Thru
Banded Press and Rip
6Min Qualiy AMRAP
8 Barbell Sumo Deadlift
8 Shrug and Pull Under
8 Kip Swings
8 Divebomber push Ups
Skill Development:
3X8
Deficit Tempo Deadlift (1,1,3) 3= eccentric
Bent Over Row
*Ascending
WOD:
“DT”
5 Rounds For Time
12 Deadlift 155/115
9 Hang Power Clean
6 Shoulder to Overhead
7/26
Baseline:
Roll Out Hip Capsule/ calves for 5 minutes
10 @ Each (entire class interlocked arms if possible)
-Lateral steps L
-Lateral Steps R
-Reverse Lunges
-Squats
-Sit Ups
-Flutter Kicks
Single Leg Strength Exposure 3:
Back Rack Reverse Lunge
3X 10
Heavier than 7/13
WOD:
21-18-15-12-9
Burpee
Medicine Ball Clean
Toes To Bar (scale to Hanging Knee Raise)
7/27
Baseline:
Lat Band Stetch/ Bully Stretch/ Scapula Distraction
10@ Each
-arm Circles
-shoulder roll reverse
-Bushwackers
-Lateral Jabs X2
-ankle Row outs
Partner EMOM
P1- Bike Max Calories
P2- 10 Lateral Plate Jump/ 10 Piked Push Ups or HSPU on Box
*Switch @minute mark
Gymnastic Strength Exposure #3
3X5 Weighted Pull Up
12-9-6
Ring Dips
Pistol Squats
Partner WOD:
For Max Rounds Completed in 10 minutes
P1- 5 Lateral Box Jumps/ 5 Snatch 95/65/ 5 Plyometric Push Ups
P2- Holds Plank
7/28
Baseline:
400m Run
3X
10 Side Lunges
10 Russian Twist
10 Standing Toe Touch
400m Run
**Spend 8 minutes covering the Clean and Jerk
Clean and Jerk Warm Up:
7@ Each
-Romanian Deadlift
-High Pull
-Muscle Clean + 3 Press
-Front Squat+ 3 Push Press
-Hang Clean + 3 Push Press
-Clean + 3 Split Jerks
***Take 10 Minutes to Build Clean and Jerk past Workout Weight, up to 85% is optimal.
WOD:
12 Minute AMRAP
12 KB Overhead Walking Lunge Steps
8 Clean and Jerks 135/95
