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  1. TxSanshou is offline

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    Posted On:
    2/19/2009 6:15pm


     Style: Sanshou/bjj

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    Plyometrics

    Which plyometric exercises have you found to be the most effective in your workouts?

    I like pike jumps tuck jumps lateral box push offs and death jumps
  2. Deadmeat is offline
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    Posted On:
    2/19/2009 6:57pm


     Style: Mixed Martial Arts

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    Quote Originally Posted by TxSanshou View Post
    Which plyometric exercises have you found to be the most effective in your workouts?

    I like pike jumps tuck jumps lateral box push offs and death jumps
    I don't think it's really a matter of individual exercises with Plyo - it's more about the totality of the workout. It also depends on what you are using the plyo training for, and how far along in your program you are.

    If you are doing plyometric training, you should have a clear program in mind. In Radcliffe's "High Powered Plyometrics" they use a 12 week cycle (peaking halfway, and reducing intensity towards the end), and have a series of plyometric programs tailored for different sports. They contain the basic plyo prorams, + "Desireable Dozens" - which are 12 exercises selected for their sport specific benefits. I suppose in answer to your original post, the desireable dozen they listed for martial arts with a grappling component are:

    1. Bar Twists
    2. Medicine ball scoop toss progression
    3. Medicine ball scoop throw progression
    4. knee-tuck jumping
    5. Power skipping
    6. Singl e leg stride jump
    7. Floor kip
    8. Horizontal and vertical swings
    9. Leap progression
    10. Side hops
    11. Single leg hop progression
    12. Single leg diagonal hops

    The wrestling one is brilliant for Judo, wrestling, or MMA (reps/sets not listed in order to avoid writing a massive wall of text)

    The "Desireable Dozen":

    Week 1
    Basics:

    • Pogo
    • Squat Jump
    • Med. ball over/under
    • med ball twists
    • rocket and star jumps
    • prancing
    • galloping
    • fast skipping
    • ankle flips


    Bonus from Desirable Dozen:

    • Bar Twists


    Week 2
    Basics:
    (Week 1)
    + (Single leg stair bounds)

    Bonus from Desirable Dozen:
    LOW INTENSITY

    • Bar Twists
    • Power Skipping
    • Single Leg Stride Jump

    Week 3
    Basics:
    (Week 2)
    - (Split and Scissor jumps)
    + (Lateral Bounds and Alternate leg stair bounds)

    Bonus from Desirable Dozen:
    LOW INTENSITY

    • Bar Twist
    • Med ball scoop toss progression
    • Med ball scoop throw progression
    • Power Skipping
    • Single Leg Stride Jump
    • Floor Kip
    • Horizontal and Vertical swings
    • Leap Progression
    • Side Hops


    Week 4
    Basics:
    (Week 3)
    - (rocket and star jumps)
    + (Split and scissor jumps)

    Bonus from Desirable Dozen:
    MEDIUM INTENSITY
    (Week 3 Bonus)
    - (Knee Tuck Jumps, Horizontal and vertical swings)

    Week 5
    Basics:

    • Med Ball Over Unders
    • Med ball Twists
    • Rocket and Star Jumps
    • Split and scissor jumps
    • Prancing
    • Galloping
    • fast skipping
    • ankle flips
    • lateral bound
    • alternate leg stair bound


    Bonus from Desirable Dozen:
    MEDIUM INTENSITY
    (Week 4 Bonus)
    - (Med Ball Scoop throw progression, Knee Tuck Jumps)

    Week 6
    Basics:
    (Week 5)
    - (Med ball activities, Rocket and star jumps, Prancing)

    Bonus from Desirable Dozen:
    MEDIUM INTENSITY
    • Bar Twist
    • Med ball scoop throw progression
    • knee tuck jump
    • power skipping
    • Floor Kip
    • horizontal and vertical leaps
    • Leap Progression
    • Side Hops

    Week 7
    Basics:
    (Week 6)
    - (Lateral Bounds)

    Bonus from Desirable Dozen:
    MEDIUM INTENSITY(Week 6)
    +
    (Single Leg Hop Progression)Week 8
    Basics:
    (Week 7)
    - (Split and Scissor jumps. single leg stair bounds)
    + (Lateral Bounds)

    Bonus from Desirable Dozen:
    HIGH INTENSITY

    • Med Ball Scoop Toss progression
    • knee tuck jump
    • Single Leg Stride Jump
    • Floor Kip
    • Horizontal and Vertical Swings
    • Side Hops
    • Single Leg Hop Progression
    • Single Leg Diagonal Hop

    Week 9
    Basics:

    • Galloping,
    • Fast Skipping,
    • Ankle Flip,
    • Single Leg stair bounds

    Bonus from Desirable Dozen:
    HIGH INTENSITY

    • Med ball scoop throw progression
    • Knee tuck jumps
    • Floor Kips
    • Leap Progressions
    • Side Hops
    • Single Leg Hop Progressions
    • Single Leg diagonal Hop


    Week 10
    Basics:
    (Week 9)
    - (Single leg stair bounds)

    Bonus from Desirable Dozen:
    HIGH INTENSITY
    • Horizontal and vertical swings
    • Leap Progressions
    • Side Hops
    • Single Leg Hop Progression
    • Single Leg Diagonal Hop

    Week 11
    Basics:
    Same as Week 10

    Bonus from Desirable Dozen:
    SHOCK INTENSITY
    • floor Kips
    • Leap Progressions
    • Side Hops
    • Single Leg Hop Progression
    • Single Leg Diagonal Hop


    Week 12
    Basics:
    Same as week 11

    Bonus from Desirable Dozen:
    SHOCK INTENSITY
    • Horizontal and vertical swings
    • Leap Progressions
    • Side Hops
    • Single Leg Hop Progression
    • Single Leg Diagonal Hop
    Last edited by Deadmeat; 2/19/2009 7:14pm at . Reason: pressed post reply too soon
  3. Teh El Macho is offline
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    Posted On:
    2/19/2009 7:01pm

    supporting member
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    Hell yeah! Hell no!
    Use commas to separate your nouns. Read the rules of posting for this forum

    For your question ("which plyometric exercises have you found to be the most effective in your workout"), you need to explain what do you mean by effective. Effective for what? For what purpose or fitness goal. Though plyometrics are mainly for increasing explosiveness, people use them (right or wrong) for other purposes.

    For conditioning, I've used several variations of push ups (depth, clapping and alternating over a medicine ball), lateral obstacle jumps, and sprints (which could be considered plyos.)
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

    My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.

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    The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
  4. Moonlit Tiger is offline

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    Posted On:
    2/24/2009 8:11am

    Bullshido Newbie
     Style: Kickboxing / BJJ / Judo

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    How do you all integrate plyometric training into your training regimens?

    Sometimes I like to perform a couple plyometric exercises at the beginning of my strength days in place of another exercise. For example, I might do a few sets of plyometric pushups at the first of an upper body session and cut back on the bench pressing for that day.

    Other times, I like to include a short plyometric circuit before cardio training.
  5. Deadmeat is offline
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    Posted On:
    2/24/2009 9:59am


     Style: Mixed Martial Arts

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    i'm planning to do a 12 week plyo cycle later this year. 2 sessions per week, for 12 weeks, seperate from my normal MA training.

    Currently, I am doing 5-6 2 hour MA sessions per week, spending an hour rolling and sparring before the class begins. I've not been doing any weight training or plyo for a while due to a scarcity of spare time, as I'd rather roll or spar if the opportunity is there.
  6. Kambei Shimada is offline
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    Posted On:
    2/24/2009 11:55am


     Style: Sub-Grap/MMA

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    Quote Originally Posted by TxSanshou View Post
    Which plyometric exercises have you found to be the most effective in your workouts?

    I like pike jumps tuck jumps lateral box push offs and death jumps
    Effective for What? I try make sure the exercises i train are at least fairly sport specific.

    Overhead/Side Throws (with medicine ball)

    Dumbell/Kettlebell Swings, Clean and Jerk.

    Sprints, Standing vertical jumps or box jumps, Burpees, Explosive push-ups (pushups with a clap, for example).

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