Low Level Plyos and Lower Strength | Overtime Athletes

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My passion is Speed and Power and I want to devote myself to helping you guys out to become a complete dominant athlete. I work with a wide variety of athletes here in South Florida but want to help anyone and everyone improve in any sport or physical goal they might have.
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[@ItsTheMunz]

This channel is one of the most amazing sources on the internet.

[@cjayloco3240]

3plyometric exercises (2 unilateral exercises 1 position based ) 3 strength compound exercises ( 2 compound 1 power based movement ) 3 core exercises

[@indiageddis9495]

Chris, watching your videos the last year has made me realize my passion for athletic training/conditioning. I’ve spent forever in women’s group fitness and haven’t felt quite right, but I get so pumped every time you put out new content. Thanks :)

[@wilwright13]

Nice you should definitely do a series for basketball players

[@mertunal1218]

it fits for basketballers aswell

[@SHAKEx99]

Love to see these guys before spring training just to see what they work up 2

[@elisereezigt7388]

‘Does that make sense to you guys’

[@macstrength]

Donovan is the best. My first year with the Jays was 2001, miss that guy. Great strength coach. Keep killing it D

[@jcultimatetraining]

Great work coach keep up the good work!

[@collinpereira658]

Great exercises. You are the best!

[@albertalmojuela]

Nice content. The instructions are clear

[@michaelgreene7142]

Awesome workout! I love this channel! I train student athletes ages 8 - 18 in Tennessee. I currently train the #6 girls basketball scorer in the nation, Gracee Dishman. We have just begun off-season training and we are implementing these workout strategies with her and her team mates, as well as many other other. Thank you for the great info and the crazy and strategic variations. We look forward to seeing the gains!

[@DaProfessional21]

Great video and coaching brother,,, more vides like this that show what we are doing wrong

[@choosetobehappy6979]

Excellent!!! Thanks again.

[@SiL3ntWolF17]

Gonna try this today. It looks like its gonna give awesome DOMS!

[@gregorysweeting2512]

Great presentation

[@dynamiclumbersolutions]

nice routine 👌😀

[@AlanWillinger]

Good stuff good stuff 👍

[@99onlyshop57]

万丈高楼平地起，基础很重要！！！谢谢教练！！！

[@baggydonovan]

Bro, I love your videos and I have so many questions about how to improve how I move, so it might sound a bit strange that my first question is, what kind of shoes are those? I love them.

[@superjoseco7279]

GOOD!!!

[@prazertv]

Good stuff!

[@bbbnaly2045]

Nice job brow

[@texabara]

Can you make a dryland routine for swimmers? Specially for the starts

[@benjamintran5022]

Thoughts on a plyo routine for wrestling.

[@cocoablini]

This is a good set for runners,. As their core and legs get too used to the same stimulous

[@cocoablini]

Boe is a starter!

[@halimihali]

Please do table tennis next

[@coachalbu]

Hey Chris & overtime athlete crew! Why do you guys program plyometrics prior to strength/compound movements in the videos? Is it because the power movements require more neurological demand and output? Or does it depend on training phase or something else. Excited to know your point of view on this.

[@josefernandezfajardo5070]

Ola Cris soy José de Perú los entrenamientos estan brabazos lo malo es que no domino el inglés solo entiendo algunas palabras bueno mi pedido era si podrías hacer tus vídeos con subtítulos en español estan muy buenos los ejercicios espero puedas concederme ese pedido gracias !!

[@pluturner893]

Your videos are the only sport specific training (and explosive) training vids I use for my son. Need more Basketball and lateral quickness vids though... hahahahaha

[@michaelgreene7142]

Agreed

[@JAB-jp6le]

Bums only want to hawk free stuff from these creators working hard

[@georgeroberson22]

Hey Mr. Chris. Can you do a video on what exercises I can do to help with knee valgus? Thanks in advance.

[@Jonalalalalalala]

plyo for volleyball please :)

[@dyn4mo912]

What's the song at 10:30?

[@noeloleg4465]

Bruh I'mma need to figure where you getting those instrumentals

[@rorybrown339]

Hey Chris, do you have any ideas for plyometrics and resistance training specific for punching power in boxing? Love your work, keep it up!

[@AndrewRobeen]

Rory Brown Really focus on rotational power through your core (MB Rotational Tosses, Russian Twists etc). I would also suggest doing more pulling movements (especially horizontal pulling) than pressing as all of your sport specific work is working in a forward plane of motion. As for lower body plyos anything to build power through the posterior chain should work (bounds, jumps, weighted jumps etc.)

[@Improveathletics]

Rory Brown not chris but I can help you with this. I know Chris busy lol! But what you need to think about is that you are a rotational athlete. Every punch you throw is a violent rotation of the core (glutes, hips and abdominals). So as for core exercises cable chops in an upward, horizontal and downward angle will do you good. Now you also need to be able to develop rotational core control so you need to do anti rotational exercise aswell. Palloff Press variations are good for this. For lower power/jumping exercises I would focus on single leg jumps, particularly laterally and diagonally. So things like skater hops, power skips, 45 degree skaters, bounds etc... stuff where you are pushing hard off one leg because when you punch you will predominantly be pushing off one leg, much like throwing a ball. For resistance training, the main exercises like squats and deads are essential but there are some key exercises i think you should add in. Following the single leg theme, step-ups, single leg RDLs (look up king deadlifts), single leg squats, and reverse lunges should be done somewhere in your training scheme. For upper body, besides the traditional movements like pull-ups, DB bench, rows ect.., landmine press variations are awesome! Oh I almost forgot about upper body power!! Med Ball rotational throwing and slam variations are key. Plyo pushups are also good! Hope this helps and I know this is a long post but this is my passion! -JC

[@rorybrown339]

Hey guys, thanks for the responses, love the feedback! I'm actually a second year exercise science student in Australia, looking to become a strength and conditioning coach. What are your thoughts on utilising post activation potentiation for boxing? say using a heavy landmine press, followed by a single arm medicine ball throw (staggered stance trying to push the ball in a similar motion to throwing a punch). It's something I've been trying out recently in my own training, would love to hear what you think about it

[@mohammedinaam4952]

The answers above are great and really show strong knowledge, but I would like to add. A landmine press followed by a Medicine ball single arm throw (staggered stance) is great for developing power. I think the main thing a lot of people miss when it comes to building programs for combat sports is periodisation. Build up a foundation of strength in the basic exercises (Flat dumbbell press, squats, deadlift, chin ups etc), then when ur 8 weeks out from a fight, move away from strength perimeters and move into moving the weight explosively for higher reps.

[@rorybrown339]

Thanks Mohammed, I've only just learnt about periodization at uni and am keen to try it out. Cheers for the feedback!

[@Act100n]

красава

[@jordeaman]

Why do they have to drive their lower back into the ground instead of keeping it neutral?

[@ahmedsalat7943]

Yo please do one for basketball players im currently doing the pjf performance program and its honestly not saying much.

[@alpirl2921]

ahmed salat really? I thought it would have been one of the best. For me just increasing maximal strength on squat and deadlift and practicing jumping at the rim is best

[@ahmedsalat7943]

Honestly i regret buying it cause majority of the drills are based on pylon work and footwork dosent even have legit weightlifting @ALP IRL

[@ahmedsalat7943]

ALP IRL

[@michaelgreene7142]

Definitely need basketball specific

[@myjciskate4]

ahmed salat. It does, there's just different phases.

[@shashinirmal9650]

Gm Jumped up first. Why lift weighs ?

[@natertater2275]

Hey Mr.Chris, is there a workout that I could do in about 30 minutes, to help me get back into shape for collegiate level sports, specifically football?

[@XTheSpartanX7]

would be interested as well

[@noeloleg4465]

These videos are nearly perfect tho

[@noeloleg4465]

My only question is on the step ups with the dumbbells the front side of wrists were facing out towards the chest instead of behind towards the glutes is that supposed to mean anything or no?

[@TheDiablitoblue]

6:49

[@nikesbeast]

What sport do they play?

[@amirovimomci5708]

baseball

[@what_the_fred337]

🧐💪

[@kunhumuhammed2675]

Nic 🌹🌹🌹✅

[@jayzhou104]

low level plyos for low level players

[@ryansedig7925]

This is purely my opinion and I definitely respect that these guys are professional athletes, but it kills me to see some of these guys train without intensity or care.

[@tombrockhoff3081]

none of those "plyometrics" were real plyometrics

[@heyyou4567]

Tom Brockhoff explain please

[@tombrockhoff3081]

@@heyyou4567 they are jump training exercises. TO be plyometric the ground contact time must be minimal, around 1/10th of a second. a good exmple of a plyometric exercise would be the depth jump, where you drop from a box and spring up as quick as possible. sprinting is also a plyometric exercise because ground contact time is near 1/10th of a second

[@tombrockhoff3081]

@@heyyou4567 im also an athlete. Not a personal trainer but I enjoy reading about athletics and how to get faster

[@tombrockhoff3081]

@@heyyou4567 I just read about them. Look up plyometrics by Dr Michael yessis he explains them well. I use them but not too often

[@heyyou4567]

Tom Brockhoff ok cool! Thanks again

[@linjubar]

Not low level ploy.