Hahaha. Yer, the old me used to do cardio for a warmup. But now I like to get the body temp up using mobility work. Its all about working smart, not hard and stupid!
BBB, do you have any tips for increasing hamstring mobility? I was meant to do deadlift this afternoon but I pulled out of it cause I didnt feel right, as I spent hours sitting on the plane earlier this week, hence I felt my hammies were a bit too tight.
Usually I just do leg swings, foam roling with a PVC pipe and baseball, and occasional static strech after training.
Today i did straight leg DLs, pull ups, seated machine rows, face pulls.
Back to the original question about plyos: They are an effective method of improving power and should not have a negative effect on gaining muscle. As long as you start off slow and gradually increase volume and intensity, there is really not that much risk of injury in my opinion. When people run into trouble, it’s usually because they do high volume or intensity before their body has been conditioned for it. Just doing several sprints at the end of your warmup before you lift could also work well. It’s very explosive, very sport specific, and gets the nervous system amped up prior to lifting.
Thanks Mr Train4sport.
As you probally know Ive commenced my comeback training today.
Im in a transition state in which I will still be lifting heavy ass weight, but also some ball work every day which includes a lot of tip tapping ball rolling, cuts and turns(coerver method training) etc. I will also be riding my road bike 2 times a week.
Thanks for your help. Ill keep you posted on my progress. tweet tweet
I didnt read the whole thread so sorry if I am repeating. Not sure where the info about it being dangerous to the ligaments, joints and tendons came from. If done correctly, plyo has actually been shown to aide these mecahnisms in injury prevention in relation to sports. Plyos done WRONG can be very detrimental, and they should only be prescribed to already strong exp. individuals, but they are safe and effective.
There are many different stances on how much PLyo wrk to do. I think less is better. I typically begin at least every leg day if not every workout with 12-20 jumps.
I do bounds, box jumps, seated box jumps, lateral jumps, weighted box jumps, depth jumps,
go to youtube type in dynamic integration, there are some great exerc. in the videos they have. The swiss ball ex are basically plyo ex. as well.
Sorry this is a ramble, if I was unclear just post and i ll try to clarify.
Thanks Mr Silverdan7.
I might start to incorperate some pylos on my skill work days, although skill work day is very pylometric in nature already with lots of twists and turns and sudden changes in directions with the ball.
Any particular drills that you recommend for me? Im thinking anout doing a simple standing hurdle jump follwed by a 10 m sprint on landing and maybe some speed ladder work.
Cheers. tweet tweet
I like to differentiate plyos into explosive training, jump training, and shock training, and they are all extremely beneficial when used periodically with max effort training. A conjugate approach where you do max effort on top of plyo type stuff is the most popular method now, and that approach is best for short term lengths of time. Periodized training is probably most effective if you have a longer length of time to prepare, like 2-3 months.