Plyometrics, iron, and being limber.

[Tufelkind]

For the next few months, I'm going to be following a custom fitness program! If any of you have had experience with plyometric schedules and workouts, please help me figure out how to incorperate a seperate weight-lifting circuit into the week.
I know quite a bit on those seperatly, but i don't know quite how to meld them together while still keeping efficiency in each workout.

Ps- If you're not familiar with plyometric workloads, then I'll make a small e-book for you and everyone else that will depict a few of the excersizes involved with it.

[compleks]

I would personally try to keep your weight training seperate from your plyometric training. Both methods of training will generally reap the greatest results when performed fresh.
Perhapse do them on alternating days, if you can't afford to have a rest day between each session. Or maybe like so:
Day 1- Plyometrics
Day 2- Strength training
Day 3- Rest day

Having said all that I realised you didn't actually specify what your goals were in terms of weight training.

[Tufelkind]

My goal in weight-lifting is to tune my entire body,- It's a total body workout schedule(and not the commercial boflex kind).
And one last thing, do you think that in a way, I could almost... stack, these workouts? Otherwise, it might be best to go Plyometric, rest, lifting, rest, and so on. What do you think?

[compleks]

Otherwise, it might be best to go Plyometric, rest, lifting, rest, and so on.
This would probably be the ideal situation, next to a periodization of your focus. However it means you are only weight training twice every 5 days, which I don't have a problem with, but some might. In this case a full body program would be an excellent choice.

I'm not sure what you mean by stacking the workout. Do you mean doing both plyometrics and weights on the same day? I guess this wouldn't be such a bad idea (i mean your not training for the Olympics or anything, right?), but I would try if possible to do your plyometrics in the morning and then weights later in the evening. If not possible, I would start the workout with the plyometrics.

Posting up the whole routine may be a good idea for further criticism (constructive ofcourse).

[Tufelkind]

I'm the kind of person who puts 10-20 minutes of warm-up before every workout, and 10-20 minutes of stretching before I begin the work-out.
Also, I believe in "cooling down" if I've done any workout continuously for over an hour or so. What I mean by stacking my workouts is to put them together and meld them into two workouts seperated by a mere 10 minutes.
I know this won't be as efficient as leaving a day of rest between them, but I can still cover both workouts while i'm still warmed up.
I agree with plyometrics first.

[compleks]

It's up to you I guess. I can't really make a judgment call based on what's important to you. But I wouldn't be fussed if you decided to do both in the one workout.

and 10-20 minutes of stretching before I begin the work-out.
Just to clarify, I hope this isn't static stretching.

[Tufelkind]

It all depends on which work-out for that day. I do use static stretching here and there. But I focus more on dynamic and active isolation stretches for plyometrics. Weight training,- I use moderate static, and moderate active. Should I change that up at all?

[compleks]

Some people might say to completely avoid static stretching before training (weights or any other physical activity). I would just be careful not to overdo it. I don't see any real reason to do them, but sometimes it's just habit, or some kind of psycological thing.

Personally I will occasionally do them, just because someone running a session might use them in the warmup, but I never really put much effort into them (before a session).

[Tufelkind]

It's 2 AM here and I'm getting tired. I'll keep in mind what you've said and I might go simply for plyometrics, rest, weightlifting, rest, so on... Hey, I appreciate your help on this. Have a nice night. Or Afternoon. Or whatever time Australia happens to be experiencing at the moment.

[General Miaow]

Doing plyometrics between sets of lifting
a) saves time
and
b) is more effective