Plyo program

[NATE]

TweetI did this up for a guy as a favor, he's a baseball player and wanted to work on his speed, reaction and overall strength. He's never done a plyo program before so i had to stick with the basics. He is currently not in a gym either so everything has to be done outside. If he sticks with it it will become a more aggressive and progessive program...

anyways, critique away...i'd like to know what you think.

A basic Plyometric program for jigga..
Plyometrics: Ballistic actions which exploit the stretch-shortening cycle (SSC); exercise aimed at improving elastic/reactive qualities of strength; exercises characterized by stretch-shortening cycle actions enabling muscle(s) to achieve maximal rates of force development and gain stiffness regulation; exercises which utilize the force of gravity to store energy in the muscles which is then used by an opposite reaction within a short period of time; exercises that enable a muscle to reach maximum strength in as short a time as possible.
To be done twice a week for three weeks with two days rest between sessions, then three times a week with a day rest between sessions. When you hit the 5th to 6th week i will update it for you.
Upper Body:
Incline Push up depth jump

How to perform the drill
* Two mats, three to four inches high, placed shoulder width apart
* A box high enough to elevate your feet above your shoulders when in a push-up position
* Face the floor as if you were going to do a push-up, with your feet on the box and your hands between the mats
* Push off from the ground with your hands and land with one hand on each mat
* Push off the mats with both hands and catch yourself in the starting position
* Keep the catch time to the shortest time possible
How much
* 1 to 3 sets
* Allow a full recovery between each set
* 10 to 20 repetitions/set
* Quality of Push Ups is far more important than quantity
Alternative:
Press ups & hand clap: Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum.
*Note- Your back is tough to train with plyo based excercises, pull ups/chin ups would be a great addition to your upper body workout. Three sets to fail should be good enough for now.
Lower Body
Warm up

Conduct the following exercises over a distance of 15 to 20 metres:
* Jogging - high knees, butt kicks, toe jogging
* Lunges
* Ankle hops and small jumps
Drop Jumping: - This exercise involves the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. The drop down gives the pre-stretch to the leg muscles and the vigorous drive upwards the secondary concentric contraction The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop which should be in the region of 30 to 80 cm. Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot.
Bounding and hurdling: If forward motion is more the name of your game, try some bounding. This is a form of plyometric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduces the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles is a valuable drill for athletes training for sprinting or jumping events.
Highland swing
This jump starts off by standing with your feet next to one another. Bend your knees and jump up as high as you can and perform a hip flexion with one leg and bending the back leg knee. Before landing bring the feet next to one another. With the next jump up, alternate the legs. On landing immediately explode into the next repetition. Do 2 to 4 sets of 4 to 6 repetitions. Do one set with the right leg forward and then repeat with the left leg forward.
Examples of lower body plyometric exercises with intensity level:
* Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split Jumps
* Jumps from standing (low-medium intensity) - Standing long jump, Standing hop, standing jump for height
* Multiple jumps from standing (medium intensity) - bounds, bunny hops, double footed jumps over low hurdle, double footed jumps up steps
* Multiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump into sandpit, 2 stride run in + bounds
* Depth jumping (high-very high intensity) - jumps down and up off box (40 to 100cm), bounding up hill
* Eccentric drop and hold drills (high-very high intensity) - hop and hold, bound/hop/bound/hop over 30 metres (athletes stops and holds on each landing before springing into the next move), drop and hold from a height greater than one meter.
*We will work into various other methods like Interval sprints, Reactive drills, Multiple response drills and Richochets after week six.
Please help yourself by getting these items:
*Stopwatch
*10lb medicine ball
*Cross training shoes
*cones or markers
I would also like you to either purchase a Dot Drill mat or make one out of chalk to use on grass. I prefer the number shceme over the dots but that requires help from a friend so i'll leave that up to you.
Remember this jiggs, you get out of it what you put into it, especially with this type of program. With jumps, explode out, with pushes...explode up. Focus on letting your muscles do the work keeping the force and impact out of your joints, this is of the highest importance.
Ciggy has been through a different type of program that i made, if you have a question and can't get ahold of me contact him. I don't care that you guys don't get along..man up and swallow some pride lol...

[SUGARBABY]

TweetLooks good, I still suck at pushups/pull ups