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Pre Test Help / Plyometrics

P plp556100+ posts
First I would like to start out with some questions. I have read Diamondswhich was recommended by Mr. Doyle, and after reading it and then going to the wieght room in school, I have found my ability to increase a lot. My problem is we have pre-test, which we test in Nov. and post-test, which is done in late Feb. We have to to Bench (As many reps at 135 we can), Squat (As many reps at 185 we can), push ups, and situps. My problem is, I have been wokring low reps and explosion in my squats/bench, so I am not able to do many reps. I see my teammates loading up the bar with 250 and doing 3 sets of 10 slowly, and I can't help but think that they will beat me on the test.

My question is, am I doing the right thing, although it won't show up on the tests?


I was also wondering about Plyometrics. I lift Mon/Wed/Friday and then I Sprint and do Medicine Ball circuts Tues/Thurs. Where should I add Plyo's? I know of Depth Jumps, but what are some other ones I could do, and where could I find how to do them?



Thanks
Chris
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TSP4TSP410+ posts
plp,

I have been in a plyometrics program for about 4 months and I have gained 9-10mph on my fastball. I would do this four days a week. If you want full results, work as hard as you can. I can say that plyometrics is one of the best things that ever could have happened to the game of baseball.

"If you can do something, it ain't boastin'."--Dizzy Dean
P plp556100+ posts
Alright....I am going to do Plyo's 4 times a week, as suggested by this thread. I will do them Mon/Wed/Fri/Sun Since I lift Mon/Wed/Fri I will do them before I lift. I have a hitting clinic for 1 1/2 hours on sunday at 4 p.m. If I do my plyos in the morn...say 10...will it affect my hitting?


Thanks


PS. Each time I do them, should I choose three exercises and then do three sets of each...with only 3 reps?


This is just a side note...after working on exploding with all of my exercises...I have found that when I play basketball (im in a leauge) I can now touch the rim 3 inches down on my hand, when before I couldn't even touch it....
Last edited by plp556
JD Jon Doyle1,000+ posts
Start with Plyo's twice per week for a few week, then, and only then, if you feel fresh and explosive up the plyo's to three times per week.

I would only pick two exercises and do 2-3 sets of 1-3 reps to start. Plyo's done correctly need to be eased into. And correct progressions need to bemade. Before you jump you need to learn how to land. So start with depth jumps.

Again, they are meant to be done near 100% intensity. Intensity is not defined by how hard you work, rather how close you are to your maximal output.

The reason you are now exploding is because you are training to be an athlete. All your athletic movements are becoming enhanced, while the majority of weight training actually inhibits athletic performance.

Keep up the good work. It will pay off on the field. (and court).

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