Looking to start some plyometrics as an add on to my current training. I’m hoping someone can suggest a workout they have found to be useful. A link to the workout itself would be even better, especially if it includes a schedule and how it’s worked into a base phase. Thanks in advance for any suggestions.
P90x3 has a lot of those types of workouts… but i doubt anyone will be giving up their p90x3 dvds just yet. give it a few weeks lol.
The original P90X also has a good one and can be found for cheap.
Anyway, anything jump will work.
1 leg jumps
Jumping squats
Box jumps
Mary Katherine’s
Climb stairs jumping 3 steps at a time
Etc.
Slow powerful high box jumps
Quick low box jumps
Split squats
Squat jumps
Mountain climbers
Also work in some kettlebell and jump rope.
Looking to start some plyometrics as an add on to my current training. I’m hoping someone can suggest a workout they have found to be useful. A link to the workout itself would be even better, especially if it includes a schedule and how it’s worked into a base phase. Thanks in advance for any suggestions.
Questions you need to ask:
Why do you want to include plyos?
What are you trying to accomplish specifically?
Are you hoping to absorb force or produce force?
Plyos are best in your early season training and just before you peak races.
I do a few sets of jump rope and vertical jumps a few times a week. When jumping rope, I’ll do some 1 leg jumping and some side to side jumps.
I agree that once you’re into build phases, you’re usually carrying too much leg fatigue to do these effectively and safely, so they are best for base phases and peak phases.
Yes, the original P90X Plyo workout is my choice “The Mother of all workouts!” 
I try to get this one in at least weekly during the off season, and a couple of times a month during the regular training. A good substitute in the summer if you can’t make it to the track for intervals on a particular night.
Looking to start some plyometrics as an add on to my current training. I’m hoping someone can suggest a workout they have found to be useful. A link to the workout itself would be even better, especially if it includes a schedule and how it’s worked into a base phase. Thanks in advance for any suggestions.
Questions you need to ask:
Why do you want to include plyos?
What are you trying to accomplish specifically?
Are you hoping to absorb force or produce force?
Plyos are best in your early season training and just before you peak races.
x1
Build strength now & add plyometrics as you get closer to your A races.
… And don’t ever do P90X thinking it’s going to help you with sport performance
Build reps up slowly, especially if you’re aged ; -), like 50 something. Plyo’s can really pound the knees. Anyone have suggestions on rep counts…or protecting the knees?
Make sure you progress through them slowly. Especially if you haven’t done them before. Heres some examples of low, medium, & high intensity plyos.
Low : line jumps(hop laterally over a line), hurley hops, skipping for height
Medium : Double leg forward hops, bounding, box jump
High : singe leg hops, pike jump, depth jump from plyo box
I’m a CSCS and have been working at local gym franchise for 2 years. I can tell you right now one of the biggest mistakes people make is doing plyos without any rest. They see commercials for P90X and Insanity and think you should be doing plyos dripping sweat with no breaks. The whole point of the plyos is improve your Stretch-Shortening Cycle (SSC) & decreasing the amortization phase. I see these people doing line jumps or hops with their feet on the ground for a full second before they begin their next jump, which basically erases the energy stored during the eccentric phase.
Long story-short, make sure you rest. Save your gut-wrenching workouts for your 2X20s, and faster than race pace stuff.
Here’s about half of the ones I do for speed skating:
http://www.youtube.com/watch?v=wFfFCxC1eAg
10 reps of each exercise. Hold a 90 degree knee bend for 10 seconds between each exercise.
After these, we do brought jumps for 75 meters, one leg jumps forward for 75 meters (each leg), 2 broad jumps forward, one to the right/2 forward one left, low walks for 75m, and a few others that are harder to explain.