How to Program Plyometrics

[@antonpohrebniak5704]

Absolute "Gold" video for all S&C coaches out there. Thank you so much! Priceless, just 7min lesson with so important aspect of max athletic performance prep, amazing!

[@jjlanger5821]

Dude you're a fricken genius for real!! thanks for all you do from an aspiring strength coach!

[@EricA-kl7by]

I was jist getting my 14yr old ready to start plyo training this week for his off week of football workouts. Love your approach to sports training. Been watching you for a while. 🔥🔥🔥

[@overtimeathletes]

Thanks for the love and glad I could help

[@vinuzo9548]

I think it would be nice if you did a video talking about WHY you train each phase the way you do rather than just how you do it. It would be very educational, especially considering that there's a lot of coaches out there who teach this differently than you do.

[@twilwert1]

I appreciate that you take the time to teach the why in your videos.

[@andikerschner7557]

Could you give us a video with example "plyo" exercises for the isometric block? For me that's the part, which I don't completely understand, yet.

[@JohnSmith-tk2bx]

He has multiple videos on it if you look up isometrics under OTA

[@andikerschner7557]

@@JohnSmith-tk2bx i doubt it, to be honest - feel free to hit me up with a link of this video!

[@akosnt]

kzbin.info/www/bejne/qZ2copJ5aK6fms0

[@tomnicol8845]

Have you ever made videos about what kind of workouts athletes do for in-season maintenance and how they are programmed along with games/incorporated into practice? Just recently started watching your channel and I love it! I'm working on adapting some of your workouts to train for surfing, and wondering what amount of plyo exercises I can do during the actual season when the waves go flat to maintain strength and explosive power for paddling and maneuvers while on the wave

[@raymondsione7825]

🙌🏾🔥 love the knowledge bro

[@monitosstudio]

Excellent lesson

[@siveti15]

Is there a program or book for this? I'd really appreciate it sir. Aspiring rugby SnC coach and find your content useful

[@cammandogunner4011]

Check out his websiteBi think he sells programs etc I’m not too sure chief

[@OmarHomsi-b7l]

What are some examples of Phase 2 plyos?

[@adibmolaie4155]

thank u for the great content

[@shuklastrength7707]

Chris what are your thoughts on programming plyometrics for athletes that already have plyos built into their sport (e.g. basketball, pro dunker, volleyball, etc.)? I'd imagine it's a balance between maintaining some sort of generality / overal plyometric development but not losing out on the specificity / motor learning of the sport. Would love your insights!!

[@camboyrdee]

You would follow the same scheduling Chris has posted. Your peak for ploys would be closer to the season and GPP would start post.

[@overtimeathletes]

Spot on you want to train low level plyos and sport specific movement throughout each phase

[@hustlerclub6413]

Tell me sir after a polymatric a day can I do leg workout next day .

[@manuelmeza5526]

Free knowledge. Thank you!

[@drewprobinson]

what does high volume look like sets wise?

[@armandorincon9731]

Is there any plyo workouts using the bosu ball that can work for any of these plyo phases

[@jaiveersingh7673]

Sir 400m workout please

[@dieformybicch1300]

If your in the activation phase can u still do regular plyos or is it just isometrics

[@overtimeathletes]

Low Level plyos and skill work

[@abusuyankhan1745]

Sir jump badhana hai ...jump nahi badh raha hai..

[@Rex93241]

Love your content! I have learned so much. Plyos, do them on leg day(before or after heavy DL or squats) or a separate day when completely fresh? Thanks!

[@filipvitek204]

I would recommend splitting them up. According to research med/heavy plyos take 48-72 hours of recovery before you´re able to go 100% again. Same goes for heavy lifting, if you hit above 70% of RM (rep max). Of course, you can use contrast type of training, but that´s a case for advanced, well-trained athletes. As a youngster, I used to workout monday to friday, leg day everyday, not knowing about progressive development, periodization, recovery - it took a toll on my body. Being cautious, patient and well-aware of your body and the methods you use is the key. Hope it helps.

[@herbo7868]

Thanks brother

[@tomasalmeida7270]

Hey! Can we still do strength exercises and isometric holds while we do plyos? Or we must focus on plyometrics alone?

[@EricA-kl7by]

In my experience lower and upper body strength training are complementary to plyos. Depending on the level and phase of the athlete of course.

[@overtimeathletes]

Absolutely... I recommend it

[@tomasalmeida7270]

@@overtimeathletes Alright! Thanks! But like plyos in one day, isos on the other or like make 3 leg days a week were we do it all?

[@overtimeathletes]

@@tomasalmeida7270 I mix them in with the low level plyos

[@tomasalmeida7270]

@@overtimeathletes Yes, sir!! Thank you very much!

[@shao-chienhung2620]

Should I keep doing something like approach jump that I need for sports in all of this phases? I think it's crucial for my jumping technic.

[@overtimeathletes]

Yes I suggest skill work throughout the program that mimics the demand of the sport as well as low level plyos throughout each phase

[@shao-chienhung2620]

@@overtimeathletes Thanks a lot. It definitely will help.

[@adwaithhk4707]

So should i spilt the phase 1 as unilateral bilateral and eccentric like you explained 2 yrs before while doing each of them with low intensity but high volume?

[@adwaithhk4707]

As general

[@182koz]

Thanks for that! Really helpful stuff. But how we can manage that if off season is only 6/8 weeks? all values ​​are important so how we can shorten it

[@overtimeathletes]

What sport do you play?

[@rmagera1772]

@@overtimeathletes I have same question, what about volleyball, off-season is approximately 2 months and then pre-season 1 month with team.

[@AntonioLuiz1923]

Irmão estou aqui no Brasil, tenho estudado suas aulas, teoricas e praticas

[@AntonioLuiz1923]

E tenho aprendido muito, principalmente nas aulas práticas, você está de parabéns

[@AntonioLuiz1923]

Conhecimento sempre nunca é demais, quanto mais conhecimento, mais livres nos tornamos e você nos da essa liberdade que o conhecimento nós proporciona

[@MiroTheHero7]

Great video brother. I would say even doing two weeks each phase/mesocycle should suffice for many athletes. What has been your experience with implementing these longer duration phases?

[@overtimeathletes]

Depends on the athlete. an advanced athlete could do 2-3 but most athletes I want to stress each modality maximally in which I would extend 4-6 weeks but progress within. For instance if we ran a block of isometrics the first few weeks would be bodyweight then progress to light resistance

[@MiroTheHero7]

@@overtimeathletes Awesome. Thanks!

[@LastChanceFossil]

I have a playlist called basketball/training, I’m going to change it OTA because 99% of the videos in there are from this channel.

[@edisak506]

how many workouts of a particular phase a week ?

[@overtimeathletes]

Typically 4

[@edisak506]

@@overtimeathletes can I combine those with Strength exercises or just a leg day ?

[@overtimeathletes]

@@edisak506 Yes I encourage 2 days upper, 2 days lower

[@edisak506]

@@overtimeathletes alright. I appreciate the free game coach keep doin what you doin

[@GRINDTIMEFITNESS]

fire!!!

[@gothops2632]

Chris who?

[@overtimeathletes]

Barnard

[@gothops2632]

@@overtimeathletes You said it way too fast man, it didn't sound like Barnard!

[@adamzibani8945]

What do you do when you reach phase 5? You restart?

[@overtimeathletes]

Depends where the athlete is at.... At this time most athletes would be reporting and entering preseason. However if an athlete has more time you would then intensify Peak phase or if the athlete is lacking repeat from Phase 2

[@brads772]

💥🔥🔥🔥