• NO FLAMES - Let's keep it clean. There is no need to insult someone for their opinion.
• NO PERSONAL ATTACKS - Again, play nice or don't play at all.
• NO ADS - Our readers do not appreciate ads in forum messages. If you want to reach lifters in this forum you can get advertising space at the top of the page.

GOHEAVY.COM Training Forum

How to maximize Plyometric Training.

Posted By: Kenny Croxdale (cpe-66-74-173-154.socal.res.rr.com)
Date: Thursday, January 18, 2007, @ 9:36 a.m.

In Response To: Plyometrics and Powerlifting (Brendan OReilly)

Plyometrics are an effective tool for increasing power. Thus, pushing/pulling more weight in the powerlifts.

Most powerlifters do not utilize them in their training program. They do not understand the value of them, nor they know how to implement them into their program.

Reps for plyometrics need to be kept in the same range as strength reps, 1-5 reps. So, you rep/set program looks good.

Rest periods of one minute are ok. However, to maximize your power output, three minutes or longer work best.

This allows for complete recovery. Thus, your power output will be greater.

Just as with strength movements, you need to allow full recovery between workouts. So if you perform them, do so every other day.

Plyometrics provide a great deal of impact, just as "the big lifts" do.

Also, box depth jumps create a great deal of impact force. force (impact force) = Mass (weight of object) X Acceleration (the higher an object fall from, the more speed it generates).

One of the best examples of this is in "Plyometric Bench Press Training For More Strength and Power" [http://www.strengthcats.com/plyobenchpress.htm]. It touches on this. A 10 lb medicine ball dropped 42 inches has an impact force of 90 lbs.

Running impact forces are shown to generate 3-5 times a runner's bodyweight. Thus, a 200 lb runner will generate 600 lbs to a 1,000 lbs of impact force.

So, depth jumps create a great deal of stress via impact force. Train plyometrics as you would "the big lifts."

Kenny Croxdale

Messages In This Thread

• Plyometrics and Powerlifting
  Brendan OReilly (brendan-mzjb88r.bc.edu) -- Tuesday, January 16, 2007, @ 6:57 p.m.
  • Re: Plyometrics and Powerlifting
    hammer (c-69-142-3-207.hsd1.nj.comcast.net) -- Wednesday, January 17, 2007, @ 10:35 a.m.
    • Re: Plyometrics and Powerlifting
      Brendan OReilly (brendan-mzjb88r.bc.edu) -- Wednesday, January 17, 2007, @ 10:42 a.m.
  • Re: Plyometrics and Powerlifting
    hammer (c-69-142-3-207.hsd1.nj.comcast.net) -- Wednesday, January 17, 2007, @ 10:35 a.m.
  • How to maximize Plyometric Training.
    Kenny Croxdale (cpe-66-74-173-154.socal.res.rr.com) -- Thursday, January 18, 2007, @ 9:36 a.m.