Plyometrics routine

Hey guys I am hoping someone can help me out here
I am trying to implement 2 days of plyometrics in my week
1 day upper body
1 day lower body
I will be doing this during my lunch break at work, so I need to have time
to take a shower afterwards.
I can readily purchase any necessary blocks, medicene balls, etc.
I would like to keep these routines to less than 20 minutes per session

Anyone have any recommendations?

Here's what I am thinking

Lower Body Day - 3 x 10 each exercise
Standing Vertical Jumps
2 leg bounding jumps
1 leg zig zag jumps
box jumps
drop jumps

Upper Body Day - 3 x 10 each exercise
Overhead Medicene ball throw
Plyo push-ups
Russian twists with medicine ball
Explosive dips

I plan on doing these on my weightlifting days that work the opposite muscle groups
example Wednesday during the day I would do Upper Body plyometrics, and in the evening
do my lower body weight routine.

Opinions?

Hey killersheep, how's it goin. I have an exersice I do that sort of mixes burpees with a medicine ball toss. I think it's pretty good so I'll try to explain it if you would like to try it.
If you know how to do a burpee, it's just with an added movement inbetween the standard burpee. Have your medicine ball on the ground in front of your feet. Jump down to do a burpee and on your way back up grab the medicine ball, and when you are in an upright position explode the medicine ball upwards into the air from your shoulders. Don't jump though, then on the way back down, throw the medicine ball down to the floor again and do a regular burpee with the medicine ball, jumping with the medicine ball. I feel it adds a little resistance while strenghthing the shoulder with explosive power. Another variation is when you go down to grab the medicine ball put one hand on the medicine ball and the other hand to the side and do a clap push up off of the medicine ball to the other side and then jump up with it. Hopefully I made a lick of sense with all that.

Quote:

---

Originally Posted by helminth

Hey killersheep, how's it goin. I have an exersice I do that sort of mixes burpees with a medicine ball toss. I think it's pretty good so I'll try to explain it if you would like to try it.
If you know how to do a burpee, it's just with an added movement inbetween the standard burpee. Have your medicine ball on the ground in front of your feet. Jump down to do a burpee and on your way back up grab the medicine ball, and when you are in an upright position explode the medicine ball upwards into the air from your shoulders. Don't jump though, then on the way back down, throw the medicine ball down to the floor again and do a regular burpee with the medicine ball, jumping with the medicine ball. I feel it adds a little resistance while strenghthing the shoulder with explosive power. Another variation is when you go down to grab the medicine ball put one hand on the medicine ball and the other hand to the side and do a clap push up off of the medicine ball to the other side and then jump up with it. Hopefully I made a lick of sense with all that.

---

That's interesting, I'll have to try it, so it's like a squat thrust with a medicine ball push then slam, back to squat thrust, I'll give it a try and let you know.
Thanks for the response

Doesn't really sound like you need much advice here man.. Those are all great excersises and doing 30 total reps of each a week in a short span of time, combined with weight training, adequate stretching, rest and proper nutrition is going to give you big results.. Since you are doing it on your lunch break at work and will shower afterwards, one thing you may not do already is to have a hot-cold shower.. Basically start out with cold water for 30 seconds, then turn the tap to as hot as you can bear for 20-30, then back to as cold as you can, do this 6 or 7 times. When you have a hot shower, the blood will all rush down to your feet and pool(which is bad for your circ and respiratory systems on it's own, and is already a problem if you don't cool down properly after plyometrics), then when you turn the water to cold it will shock your inner organs and they will contract, basically, causing the blood to rush back through your system evenly to keep your vitals warm.. By doing a combination of hot-cold you are basically flushing a lot of toxins out of your muscles and blood stream, as well as preventing any blood from pooling which can be a big risk with doing heavy plyo's.. Also if you will be having a workout shake at this time, a hot cold shower will help to shuttle the nutrients throughout your body at a faster rate.. Beforehand would be an optimal time to have a shake with simple sugars like maltodextrin or dextrose. Even if you just have a bottle of water, mix in some glutamine, or BCAA's if you take them before the hot cold shower. Hope this helped. Probably not. heh.

Yeah, I hope you like them. They work pretty good for me.
P4Pking, that is very interesting, I did not know that. I will definately keep that in mind.

I just started doing hot/cold showers a few weeks ago. I didn't know the science behind it but I'd heard it helped prevent muscle soreness and figured it was good to practice the discipline. I ended up liking the effect... the only thing is I did this for a week or two and then I ended up getting sick (bronchitus that lasted a couple of weeks and still left a lingering cough) for the first time in over a year or so. It kind of made me wonder if the extra shocks to the system weakened my immune system. It may have just been a coincidence but I thought I'd see if anyone could explain if there could be a connection.

Hi killersheep.

I was inspired by your routine and decided too google it a bit and found this web site.

There are probably plenty better sites to look at but I thought you might be interested since it demonstrates a couple more jumps you don't have listed.

This is it:

http://www.uoregon.edu/~j15/jump/jump_index.htm

Out of interest what are you hoping to achieve with Plyos

That wrokout looks good man! How about maybe some plyo chinups and pullups?

plyo chinups... this intrigues me. How do you do them? :D

Quote:

---

Originally Posted by helminth

plyo chinups... this intrigues me. How do you do them? :D

---

There are various ways to be honest, one way is to do clap chinups, where you pull yourslef up to the bar, release the bar, then clap, then cach the bar on the way down. Similar to a clap pressup but obviously a chinup instead!

This may be to difficult at first if you lack enough momentum going up to the bar. At first just work on pulling up to the bar as fast as you can for maybe 2-3reps for 8 sets etc.

Here's a good article regarding chinups in general, there's a bit about speed chins/pulls as well!

http://singaporekettlebells.tripod.com/id47.html

Hope this helps!

Check out my home workout website if you feel like it, http://www.exjour.blogspot.com

Wow, really nice read, thanks for that. I going to be all about those monkey jumps.

Hurdling with a weighted jacket helps me

Sry if I borrow the thread

Scrap: Good question. I want to achieve strong *and* fast muscles for my boxers, and my experience is that explosive movements with light weights (i.e. body)
works very well. From time to time I have myself trained with weights doing 10-12 * 3 "ordinary" gym-work with slow moves. It sure made me stronger but also stiff
which prevented my boxing.

I have another question for you; I have read that if u use heavy weights and do 1-3 rep will improve your maximal strength without getting bulkier. I know cubans do heavy olympic lifts and my national boxing federation recommend this kind of training to improve your speed.

I think the key is "intensity". Both max strength training and plyometrics is highly intense and will get the boxer the explosive strength.

Im I right?

Smoking youre right on all counts, the problem is injury. Ive for some time been working on the theory theres a better way, Think Ive found it if the tests weeve been doing are anything to go by, the results even surprised me gives me an erection thinking about it. Ive been assembling a few peices of kit for some time, finnishing the last peice this week. The sports Council think its the way forward they are putting money into the project. Its all to to do with the two senses that make things that make for better strength and speed work Touch and Feel the two senses that make the body react for speed and power. Very misunderstood senses it seems, think weve found a way to trick them keep you posted.