another plyo question

[Kon-El]

seen many different ideas on how to do plyometric training , any ideas on what works best? ive seen some programs which separate plyo n strength to different days, others keep them on the same day but far apart, some put them back to back, n finally ive seen wat some call 'complex' training which makes u do a strength exercise for low reps and then a similar plyo exercise (eg. bench/plyo pushups, lunges/bounds) i know for a fact that the volume should be low and that reps should be stopped as soon as quality decreases. any ideas are appreciated. thanks

[rock_ten]

did we used to talk on msn?

[Pale Nimbus]

I personally reaped the best results using a complex consisting of a strength exercise (e.g., FSQ) followed by plyometric activity (e.g., bounding over hurdles).

[chicanerous]

I like plyos separate, but it's probably because I have a high amount of starting strength, but relatively low reactive capability because I haven't been doing any physical activity but lifting for quite a while.

[anfeyd]

I did some plyo work earlier this year for about two months and I did it before my lifting sessions.

Last year I did them combined. Set of squats, set of box jumps, etc. It worked ok, but I felt it take away from my main workout (or maybe thats because I didn't do them correctly because I didn't know much back then).

[Pale Nimbus]

I like plyos separate, but it's probably because I have a high amount of starting strength, but relatively low reactive capability because I haven't been doing any physical activity but lifting for quite a while.

When I did them (lifts + plyo) combined, I had very low starting strength. I was also playing tons of basketball and practicing dunks (high reactive capability). Hmmm...:wonder:

[Kon-El]

yes rock

i do martial arts however i ahvnt been doing much else activity recently (besides lifting) so i dont really know wat my reactive capability is. im just gonna try complexes n c how they work out for now. any idea how long my period of complex training should last, or does it not matter as long as i rest enough in between sessions?

[chicanerous]

yes rock

i do martial arts however i ahvnt been doing much else activity recently (besides lifting) so i dont really know wat my reactive capability is.

Countermovement Jump (CMJ) vs. Bounce Drop Jump (BDJ)

CMJ -- regular standing vertical jump
BDJ -- depth jump from 12-18"

CMJ > BDJ then plyometrics need focus
BDJ > CMJ then maximal strength needs focus

BDJ should be greater than 120% of CMJ when reactive capability is fully trained.

You, of course, need to know how to properly perform a depth jump. Remember to step off the box, have the knees prebent in the sport-specific stance and depth you want to emulate, and rebound immediately, attempting to minimize ground contact. If your weight shifts to your heels during the depth jump, the box height is too high.

[Kon-El]

Countermovement Jump (CMJ) vs. Bounce Drop Jump (BDJ)

CMJ -- regular standing vertical jump
BDJ -- depth jump from 12-18"

CMJ > BDJ then plyometrics need focus
BDJ > CMJ then maximal strength needs focus

BDJ should be greater than 120% of CMJ when reactive capability is fully trained.

You, of course, need to know how to properly perform a depth jump. Remember to step off the box, have the knees prebent in the sport-specific stance and depth you want to emulate, and rebound immediately, attempting to minimize ground contact. If your weight shifts to your heels during the depth jump, the box height is too high.
thanks chic, should fully training reactive capability be a priority, or is the test mostly just to know which u need more, strength or power?

[chicanerous]

thanks chic, should fully training reactive capability be a priority, or is the test mostly just to know which u need more, strength or power?
Mostly to just know which you need more. Fully trained anything is only needed in a competition scenario.