Posted On:11/02/2003 10:15pm
Ok, what's the deal with plyometrics? I've heard that they're great, and also that they're terrible, whaddya think? How many times a week should you do them?
What is the exact definition of them, anyway? Is jumping over a box back and forth as fast as you can considered plyometrics?
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The man they call FoM
Posted On:11/02/2003 11:11pm
They are among the best sort of training you can do for martial arts. They build cardio, speed and explosive power.
You can use it to get your heart rate up near or too its max fast - and keep it there.
I've found that this sort of cardio work better replicates sparring than does jogging/running
You want to be on a padded surface. Preferrably workout on a grass surface or something soft. Obviously your joints are taking more impact than usual with this sort of training.
Is jumping over a box back and forth as fast as you can considered plyometrics?
Yup, thats plyometric.
a) be jumping on to it as fast as you can and then back down
b) jumping as high as you can quickly on to it and back down
c) jumping sideways over it back forth.
You don't need anything though.
Skipping is a form of plyometrics.
You could also pick 4 points on the floor in a rectangle shape and jump from point to point (clockwise and anti-clockwise) as fast as you can for a set time.
The Wastrel - So attractive he HAS to be a woman.
Posted On:11/02/2003 11:56pm
hopscotch was ahead of its time
Posted On:11/03/2003 12:08am
Cool. I've also heard that it's best to do a lot of plyometrics during your "off" seasons for sports to help you recover. But being that I don't have off seasons, I can't really do that. How many times a week can you realistically do plyometrics without getting injured?
Posted On:11/03/2003 12:35am
Articles online suggest doing polymetrics once a week due to greater stress placed on body.
Polymetrics are fucking great!
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Posted On:11/03/2003 7:50am
Style: Canadian Shidokan
Be careful with plyo's, if you have bad knees, or ankles, shin splints, or a bad back.
The potential for massive amounts of force on your joints can be very damaging.
WARM UP A LOT !!!!!!
I would suggest a trainer who KNOWS a great deal about that stuff.
Any ADAVNCED type of physical training should be undertaken with a qualified coach.
The great the possibilities of gains, the greater the risk of injury.
Ad Hominem rocks.
Posted On:11/03/2003 2:29pm
Style: BJJ, mma
look for a book called "sports speed". It's a got a lot of great plyo drills. Its a great bok for improving your running speed, if you're into sports that require a lot of speed. They would also likely help your hand and foot speed.
Posted On:11/03/2003 4:42pm
Guys its not that dangerous.
Skipping is a great plyometric exercise. No one says make sure to heavily read up on it, then hire a coach who really knows what he's doing before attempting it.
As I said, just don't do it on concrete or outdoor basketball/netball courts, or even indoor courts.
Do it on a grass oval somewhere.
Start off with once a week for the first 2 weeks and analyse the result yourself.
Do you have shin or knee soreness (or lower back). How long does it take to go away ?
One important note for martial arts, you can go more for speed instead of height when doing plyometric exercises.
Its not important to be able to jump explosively as high as you can - when comparing to sports like Basketball (unless your training to be able to pull off flying high kicks...)
A great one to start with is the one I listed above:
Pick 4 points that make an imaginary rectangle.
You should be able to jump from point to point quickly, its not about distance.
Jump from point to point clockwise for 2 minutes as fast as you can.
Jump from point to point anti-clockwise for 2 minutes as fast as you can.
Your feet will stay close to the ground, you're not going for height or distance. Go for speed and duration.
Posted On:11/03/2003 7:13pm
Style: Brazilian Jiu-Jitsu
Plyometric training goes against the very basic rules of motor learning....sorta. Jumping over boxes does indeed train you quite well for....jumping over boxes.
This states it well...
Non Transfer of Basic Abilities
Schmidt (1991) states there is a misconception that fundamental abilities can be trained through various activities. These fundamental abilities are not transferable, and coaches have often employed various ‘quickening’ exercises to try to enhance their athlete’s ‘quickness’. There is no single quickness ability that can be trained. Thus, attempts to modify an ability with a non-specific drill is ineffective. However, transference of ‘physical proficiency abilities’ is possible because of the global nature of pure physiological factors effecting other movements. For example, an increase in muscle tissue effects all skills because extra muscle tissue will proportionately raise global strength levels (assuming everything else being equal).
Motor Skill learning
Schmidt (1991) suggests practical applications when learning motor skills that are important for explosive activities. These are:
Transfer of conceptual and strategic skill elements in early learning is great, so teach to maximise this transfer.
In later learning, where movement pattern is being acquired, do not expect much transfer from even similar appearing skills.
Later in learning, treat each class of skills (eg throwing) as a specific activity and do not encourage transfer from a somewhat related skill (eg volleyball spiking).
Drills and lead-up activities take considerable practice time and do not produce much transfer, so use them sparingly in later practice stages.
It is fruitless to try to train fundamental abilities (eg quickness), so concentrate on the fundamental skills instead.
Posted On:11/03/2003 7:53pm
I didn't say you should use it to build sports skills.
Use it to get your heart rate up and keep it there.
See how quickly it wastes you.
I believe it better replicates the fitness in sparring than does jogging/running.
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