When should i do plyometric training? 10pts! you know like claping pushups!?!
Question: my workout routine is this:
Day1 - Upperbody & Abs (heavy weight)
Day2 - Off
Day3 - Lowerbody & Back (heavy weight_
Day4 - Off
Day5 - Cardio (running hiit and jump rope)
ive decided to start jump training soon. where should i add in the exercises? example: should i do plyo pushups on upperbody day? and depth jumps on lowerbody day? after or before weight training? should i do it on cardio day or off day? is once a week neccessary? im just having trouble figuring out the best place to do them as to get the most out of them. THANKS to anyone experienced enough to answer :)
Answers: my workout routine is this:
Day1 - Upperbody & Abs (heavy weight)
Day2 - Off
Day3 - Lowerbody & Back (heavy weight_
Day4 - Off
Day5 - Cardio (running hiit and jump rope)
ive decided to start jump training soon. where should i add in the exercises? example: should i do plyo pushups on upperbody day? and depth jumps on lowerbody day? after or before weight training? should i do it on cardio day or off day? is once a week neccessary? im just having trouble figuring out the best place to do them as to get the most out of them. THANKS to anyone experienced enough to answer :)
Plyo exercises should be done at the start of any program because if you are fatigued, they won't do anything for you. You could do them at the start of your resistance training program but then your strength gains might suffer since plyo is high intensity and you will be fatigued after it. You have 4 rest days, so I think you should include at least 1 speed, agility, quickness program with some plyo at the start. Your could add your SAQ to day 7.
Also, I wouldn't go straight to depth jumps. These are the most advanced form of plyo's and require a considerable amount of strength in order to be performed safely. Start off doing some simple squat jumps, tuck jumps etc. and progress to depth jumps.
I have heaps of plyo drills and can help you out if you need.
A good book to check out is called jumping into plyometrics by Donald Chu. This will help you design your program and give a little more info on progression of the different jumps.
I have degrees in exercise and nutrition, and it's refreshing to see people being smart on here. I'm so tired of the, "I'm going to eat 50 calories a day. Will I lost 50 ponds by next week?" (Spelling mistakes were on purpose, just so you don't get scared and think I'm an idiot.)
What you've outlined sounds fine for plyo workouts. My only suggestion is that if you're going to start doing this type of workout, make sure you're not over training.
The best way to do this is to monitor your resting heart rate. Check it and chart it before you get out of bed in the morning.
If you notice two or more days of a higher resting rate (2-3 BPM or more) then you either need to get more rest time between workouts, or scale the workout back a little.
This same advice goes for the HIIT. This type of exercise is awesome, but it's easy to overdo it without being aware. You'll notice an initial boost in resting heart rate when you first start. If you don't have a history of working out, I suggest you add in the intensity workouts one by one, and monitor how well your body reacts.
Have at it, and good for you, but please listen to what your body is telling you.
Keep up the great work!