plyometrics

[Fran@myboxingcoach]

Hey Scrap

I can't imagine ending the training sessions in our boxing club without the groundwork that we do, which I guess includes plyometrics. Exercises like Burpees, Pike Jumps, Tuck Jumps, Star Jumps and all that other good stuff. The boxers all moan, but as they say, the only time to worry about a boxer is when they're not moaning!

I tend to mix them up to give some variety, as opposed to just slamming through ton-ups. For example, I'll sort out 3 x 3 minute rounds. In each round, we'll fit in 6 exercises (30 seconds per exercise). In round one I'll select exercises that work legs and chest, in round two it will be stomachs and chest and in round three it is legs and stomachs. The majority of plyometrics relate to the legs, but some chest ones can be worked in as well (remember John Conteh doing clap press-ups on TV to promote one of his fights!).

It's all good Scrap, I'll register a big vote for groundwork, including plyometrics.

Good question mate.

Fran

[Scrap]

Fran I dont class those as Plyometrics, I agree with you. Im talking Heavy Shock Plyos, the 3ft depth drops that sort of thing.

[jahmez]

I've read that shock plyometrics should only be implemented in the latter stages of a program. I wouldn't want to risk injury so close to a fight.

[Salty]

I've personally had great success with plyo's, doing them even for a month I noticed a significant difference in my vertical leap and power off the mark.

Recently I've been looking at plyo's a lot, due to my changing needs (no longer boxing, but for afl). They can be extremely benefitial, but only a few golden rules...

1) You must be fresh, you do them at the start of training and no more than 2-3 times a week, a day of rest in between. If you do them at the end of training, you run the risk of injury and gain not nearly as much benefit.

2) You must be decently conditioned already, there's not much point doing plyo's unless you already have a good base strength already. It can be a good idea to strengthen the legs first. Although a lot of boxers do a lot of burpees/squats/tuck jumps already, which should be adequate.

3) Don't overdo it, plyo's are comparable to sprint training. The efforts should be short, sharp and at max effort. People who are starting off are suggested to do about 60 "touches" max per session.

Why the change of mind scrap?

[Scrap]

Salty, experience of other ways of doing things. Do a lot of work with people who have injurys through impact. 90% of the time. Newtons Law and the Eyes are the problem. Privately I work with a lot of Footballers, who when all else fails they get sent to me it appears, its usualy the Uni that send them or a freind of a freind. Now most of the time its Plyos where the problem has occured or to much impact. Its interesting when they go back, and are tested there Fitness levels have improved by 10% to 15%. Anyway theres qiute a bit of Testing going on at the moment all interesting stuff.

[WayneFlint]

I can say for a few years while boxing i was doing plyos and as a kid for TKD i did plyo's but now i dont really do them and dont get me wrong im not very clued up about how they effect the body but i just dont think they work for me maybe coz of my bodytype? for the first 2 years of boxing i did plyos and honestly didnt notice any extra speed or strength in those 2 years, but through this later year i have stopped the plyo's worked on balance and i can say im not the slowest of fighters now, i believe the key to speed is balance sure i still thinkl physically your muscles used for any sport may get a little stronger and faster while you partake in that sport, but im starting to believe the key to speed and explosivness is proper technique and good balance. im very interested in where this topic is going because ive been debating wether to start up plyo's again as im told i have a fight in june or so this fellow says but im starting to wonder if hes just messing me about. its all going a bit pear shaped but i figured my first fight would, anyway back to the point what do you think is the key to speed and power scrap?

[Scrap]

Hopefully you will be getting an understanding of it later this week