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I was just wondering your guys thoughs on plyometric exercises ? and if alot of you do them, what exerciese do you do any how long for ?
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Heck yeah, Plyometrics is all about giving you that explosion, if your serious about boxing do them at least 3 to 4 times a week after your boxing workout.Originally posted by superiorathlete View Post
Find like 4 exercises you like and do them one after another, take a short break and do it again. If you can do this like 4 times you'll feel it the next day for sure.
Every boxer should be cutting weights less and doing these kinds of workouts more, they are so much more efficient for what a boxer does than sitting still and picking up a piece of metal.
http://www.sport-fitness-advisor.com/plyometric.html
This website is loaded with info. -
A good plyometric routine is essential to a boxers workout schedule. I love it.Comment
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I actually started incorporating plyometric exercises in my workouts. I like to do clap up pull ups and chin ups.. it really builds up that explosive strengthComment
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Proper plyo's should not be done at the end of training, nor should they be done 4 times a week, 3 is maximum. Plyos should be done when your fresh, not unlike sprint training, they are short and sharp at absolutely maximum effort. With decent rest in between sets to gain most benefit. Your setting yourself up to be injured if you continue to do them in that fashion.Originally posted by AddiX View PostComment
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So if you do plyometric exercises 3 times a week,would u to them for a period of time and try push as many as u can out,or would u do them in sets and put ur all into your sets?Comment
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This depends on your goals. If your goal is just to get fast and explosive then only do a small number at a time. This way you stay in your fast explosive range. To increase speed you must train at top speed. After only 10 plyo pushups most people slow down considerably. After a few months of this you can take your new found speed and do longer, timed sets to improve you speed and power endurance. But for the most part with plyometrics its quality not quantity. You are not supposed to feel the burn with them.Originally posted by superiorathlete View Post
A great option with plyometrics is complex training. Studies have proven it to be much more effective than plyometrics alone. All it is is doing a heavy lift, such as bench press, and then immediatly doing a set of plyo push ups. What happens is the bench press activates a lot of your fast twitch muscle fibers, which you then can train in your explosive plyos. In one study it was just over 3X better results than plyos alone! If you don't lift or don't want to then you can also do an isometric hold before each set. Just before plyo push ups get into a deep push up position and hold for 5 seconds, then do your set of plyos. If you have a partner have him push on your back to make the iso hold harder. But only do it for 5 seconds. Any longer and it has a negative effect on the tendons and thus your plyo set.Comment
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yes !! plyometrics should be dont after stretching and jump rope ^_^Comment
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I did plyo work yesterday on this Insanity workout...Comment
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Do clap push ups count? Thats all I doComment
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