How to Program & Periodize Plyometric Training | For Sprint Performance

This video will cover how to program and periodize plyometric training for maximum transfer to sprint performance.
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[@sportstankindia]

Flow High Performance Makes Everything Simple ..... Thanks

[@FlowHighPerformance1]

No problem 👍

[@tolou1479]

Man!! Your channel is pure gold!!

[@FlowHighPerformance1]

Glad you find the videos helpful 👍

[@tunaman2200]

Awesome video. Thanks

[@FlowHighPerformance1]

No problem 👍

[@3sixD]

Great video. I would obviously slightly modify it for basketball/jumping athletes but more or less the same structure.

[@FlowHighPerformance1]

Always modify to your specific needs. Glad it was useful 👍

[@howezae6338]

what modifications did you make to specialize in basketball?

[@7baris]

Thanks

[@FlowHighPerformance1]

No problem 👍

[@jordanwatt5526]

bro plz make a vid about strength programming for sprint performance... especially how frequently should be used

[@FlowHighPerformance1]

I have some videos on this channel already 👍

[@jordanwatt5526]

@@FlowHighPerformance1 can u write a link down below?

[@FlowHighPerformance1]

kzbin.info/www/bejne/n3SYhKN8pbqXbsk kzbin.info/www/bejne/Z2XOcp-vhZ6pa5o

[@jordanwatt5526]

@@FlowHighPerformance1 ur a legend

[@sunminkim299]

I think during acceleration you actually are exposed to very rapid quasi-isometric or eccentricish isometric that last about 0.2ish and the muscles work isometrically to let the tendon store the elastic energy which then is utilized in the concentric phase. Not saying that there’s no muscle action involved more than max sprint but I think plyometrics still can be useful to enhance your acceleration ability?

[@FlowHighPerformance1]

I'm sure there is some transfer, but plyos are definitely going to be more specific to max velocity sprinting 👍

[@zannon7]

I have around 13 exercises in my plyometric workout (8 unilateral and 5 bilateral) the unilateral is mostly change of directions and all of them have around 15-20 reps in total and I do plyometrics once a week (eg:I do leg strength training on Monday and Tuesday plyometrics thhen I have few more gym sessions). So do u think my workout has too much volume? And should I reduce the reps or the number of exercises?

[@FlowHighPerformance1]

I think it is fine if you are doing a specific plyometric workout 1x / week 👍

[@maliman10]

Just curious for volume are you only performing 2-4 total volume or per exercise for plyometrics, and thus should only focus on 1-2 exercises?

[@FlowHighPerformance1]

2-4 sets per exercise. This is just an example, you can use whatever volume suits your needs 👍

[@maliman10]

@@FlowHighPerformance1 Legend! Thanks for the fast reply and great content

[@FlowHighPerformance1]

No worries, glad you find it useful 👍

[@craedawson2524]

2-4 sets per exercise but how many exercises. Say 2-4 sets for 3-4 exercises ?

[@FlowHighPerformance1]

For plyometrics only 1-2 exercises per session because the are very stressful on the joints 👍

[@cordova2593]

My workout split is upper lower abs, I want to incorporate pylos into my lower split. So should i only have 1 pylo workout or can I have like 2-4

[@FlowHighPerformance1]

id say 1-2 plyo sessions / week is enough 👍

[@x1roman]

Nice video, from which age can boys use plyometric exercises pls?

[@FlowHighPerformance1]

Any age 👍

[@user-ty9bq7kn4u]

so i should do only one exercise per block ? is it possible do like 4 basic exercises one set for each exercise? i mean is it possible to do more than exercise within the same volume range (4 sets) or one exercise is recomended for better adaptation

[@FlowHighPerformance1]

you can perform more exercises per block or per session. This was just an example to demonstrate the principles 👍

[@bed3aazou249]

In football discpline, in off season, we have 6 weeks to prepare to competitin and we have double session, in for 3 weeks how can i planified plyometric with other qualities , strengh and sprint and power. Thank u bro

[@FlowHighPerformance1]

Check out this video for football strength & conditioning kzbin.info/www/bejne/g3Wbc6J-iKaVfpI

[@bed3aazou249]

Flow High Performance thank u brother, very enriching, good choose for specific exercice linked to displine, but can i work strength in field , for example , bench press= push-up, general exercice with body weight

[@panoskaiolakala1053]

Its okay to do plyometrics jumping and the next day do sprints small distance 30-50m for power?

[@FlowHighPerformance1]

Yes, it should be fine 👍

[@andrewrentuaya9510]

can this diagram be used in basketball??

[@FlowHighPerformance1]

You might find this video helpful for basketball training kzbin.info/www/bejne/e2SQiqtsaLqLrpo

[@bossjo1267]

sir i cant understand it clearly im a bball player and trying to learn pylo

[@hustlerclub6413]

Can I do polymatric exercise before a leg day.

[@FlowHighPerformance1]

Yes, it should be fine 👍

[@hustlerclub6413]

@@FlowHighPerformance1 thank you sir 🙏❤️

[@KaiVan301]

How long should you rest in between each set?

[@FlowHighPerformance1]

Until you are ready to perform with maximal effort usually 1-2 mins is sufficient 👍

[@mertisiktas907]

Would this help for boxing?

[@FlowHighPerformance1]

Possibly. However, this video was made specifically for transfer to sprint performance 👍

[@mertisiktas907]

​@@FlowHighPerformance1 Thanks for your reply. If you could do a video on how to get bigger in terms of muscle mass while still having fast and crisp punches or still being able to run fast, I'd greatly appriciate it. There is nothing on the internet that I have found that covers this so far.

[@Anonymous-jy3ek]

Is undulations important for beginners ?

[@FlowHighPerformance1]

no. beginners can just increase load/reps every new training session

[@Anonymous-jy3ek]

thanks bro @@FlowHighPerformance1

[@nuthanthu4259]

How many hurdles we must use .. can we use low hurdles or High one?

[@FlowHighPerformance1]

Either. High hurdles are going to be more intensive compared with low 👍

[@nuthanthu4259]

@@FlowHighPerformance1 thank you

[@aliesmaiili804]

Your channel is cool. Could you introduce me a written reference? Thanks a lot

[@FlowHighPerformance1]

I dont have any references for this video

[@aliesmaiili804]

@@FlowHighPerformance1 I was wandering if you could introduce me another reference about speed and power for weight lifting

[@mcmerry2846]

@@aliesmaiili804 i think the word is .... sample?

[@mcmerry2846]

People underestimate the value of upper body plyos. Arms plyometrics makes you feel like a demigod.

[@gooner1248]

How do you do upper body plyometrics?