Plyo exercise.

[steve #14]

can you guys help me on specific plyo exercise that will help me on the field. i tryed searching on the net but its all too hard to understand i need someone to put it in plain simple terms for me.
i am going to start 30 mins of interval sprints/running/rest repeat sort of exercise to try and kickstart my fitness. i was also wondering is swimming a good way to build up fitness and maybe help me on the field

cheers fella's
steve

 

[cptkirk]

what do you want it to do exactly?

plyo ability is a product of max and relative strength so if they aren't up top par then maybe you should look at improving that 1st

 

[steve #14]

well my strength is pretty good ive been working out solidly in the gym 4x a week since the end of this season. ive been studying fitness so i had access to the gym. but now i finished my tafe course i havent got access to the gym. but i think that plyo's will help me better in being able to get of thee mark quicker, jump that little bit higher or quicker. we didnt learn much at TAFE about full plyo workouts. i just need a little idea of the things i could be doing.

 

[kaydub]

There are tons of youtube videos about plyometric circuits but basic stuff like put a cone down and do lateral and forward/backward hops over the cone, jump squats with a medicine ball, single foot lateral hops are a good start, and should tire you out pretty quick. After your running/sprints throw in 3 sets of each of these and you can make it harder from there.

 

[steve #14]

There are tons of youtube videos about plyometric circuits but basic stuff like put a cone down and do lateral and forward/backward hops over the cone, jump squats with a medicine ball, single foot lateral hops are a good start, and should tire you out pretty quick. After your running/sprints throw in 3 sets of each of these and you can make it harder from there.

good call. i didnt even think about youtube :S haha

 

[cptkirk]

what are your squat and deadlift numbers?

 

[steve #14]

1 rep max on squat 110kg.
80 kgs for 8 reps.

deadlift i never maxed out but i can get 100kg up for 8 reps but i usually do 5 sets of 5 reps.

max bench is 85kgs. but i usually do 70kg for 6-8 reps.

 

[cptkirk]

standing long jumps and vertical jumps

test each in a fresh state so after an off day of no training at all

do this 2/week x 2 weeks then 3/week x 1 week...the 3rd session on week 3 is retesting week so just work up to a max jump

1 rep every 20secs x 5 of each

increase 5 reps/week x 3 weeks then take 1 week off

follow the same schedule so 2/week x 2 weeks and 3/week x 1/week...the 3rd session on week 3 this time is just a normal session like the others but then i want you to rest all leg work for 4 days and re-test

then do continuous jumps for sets of 5 of each x 3 sets increasing 1 set each week until at 5 then take a week off

re - test

let me know how it goes