Plyometrics Progressions for Explosive Power | Levels 1 to 5

[@Leonidas-eu9bb]

got jumpers knee from those intense single leg hops. 'The best way to progress plyos is to stay healthy'... I need to hear that earlier.

[@That1ne92]

Did you ever fix? And when you say jumpers knee do you mean patellar tendinitis or patellofemoral pain

[@Leonidas-eu9bb]

@@That1ne92 patellar tendinitis. yes i fixed it after ~1-1.5 years. I'm still super carefull with single leg hops. I usually don't do/need them as a sprinter.

[@That1ne92]

@@Leonidas-eu9bb how did you fix if you don’t mind me asking ? I’ve had mine a year and 4 months now, first 7 months I didn’t do any physio for it now only starting to feel normal again after having reached the plyo’s phase and have been doing these for about a month now, feeling better than ever but how did you completely get rid of it?

[@Leonidas-eu9bb]

@@That1ne92 I don't feel it anymore. I think the solution is 2 parts. 1st: load management 2nd: relax and forget it

[@That1ne92]

@@Leonidas-eu9bb I try to do the 2nd but I mean what did you do that got you from feeling it to not feeling it was it the plyometrics or something else. Cos I forget about it too but if I was to jump off one leg and only feel my quads working then jump off the second and only feel my tendon hurting then surely that’s not recovered yet because I can’t feel my tendon in the not affected leg only the one that’s been damaged

[@GSH924]

You could arguably add a level 6, which would be something like alternating max height with max distance or something like 2 forwards 1 backwards. Matt McInnes Watson says those multidirectional ones at max intensity might be the peak for plyos

[@kennethswan8455]

Great Breakdown Matt!💪🏾

[@TheMovementSystem]

Thanks!

[@DaveFromVh1]

Nah, you know what.. this guy is alright in my book!! He provides some solid advice!!

[@alonevera1999]

reduce volume of background music

[@notoriousbigd1279]

Where would Depth drops/jumps be?

[@terorrider]

Lvl 5

[@santipriya9639]

Is Triple jump the most intense plyometrics?

[@PonkaLuv24]

Are these levels of progression in one workout or throughout an entire year program?

[@ncbrown100]

Matt, any good resources you would recommend to dive deeper into these concepts?

[@sarathgs4636]

Good effort

[@aris_en]

Is there somewhere we can find more information on the recommended isometrics?

[@redred333]

really cool.

[@shinobi339]

amzing

[@Anonymous-jy3ek]

How many weeks to spend on each level ?

[@KGRAO2047]

❤ is there any age limits to do plyometrics. Can old people do it.

[@my2cents2u]

I'm 75. I began doing plyo twice weekly around age 60. I had to stop doing star jumps a while back, too irritating for my lower back, but there are several that I still do; squat jumps, scissor jumps, bounding, plyo rows and plyo pushups. I also do some skipping and galloping on a regular basis, which I found to be good preps for plyo. I am not an athlete, I don’t do gyms, but I’ve been exercising regularly all my life. My main purpose in plyo is simply injury prevention. The older you get, the more important that becomes. Use it or lose it! =[]==[]= You may find these helpful, esp the second one: kzbin.info/www/bejne/moHOp52Vma-rpKc kzbin.info/www/bejne/sKG8Znabj9dmZ7M

[@jonathanklatt1383]

could you do some strenght and prevention exercises for volleyball players?

[@julian2719]

Is this a good addition to prevent shin splints from long distance running? I already do specific stretching and strength exercises but I'm interested in this as an addition.

[@boleirofit]

Muito bom o vídeo!!!

[@shinobi339]

thanks for the info

[@MagnaniGustavo]

How many variations would you recommend for someone starting out? I’ll be incorporating 20-40 box jumps 1x a week right before my max effort squat day (I’m doing Powerbuilding Conjugate Training), because I want to get bigger, stronger and more athletic. Is that a solid start?

[@my2cents2u]

If you can do 20 box jumps, you are not doing them correctly. Please research plyometric exercise, and stay safe! =[]===[]= A good starting point re info and progression: kzbin.info/www/bejne/sKG8Znabj9dmZ7M

[@MagnaniGustavo]

@@my2cents2u I didn’t mean 20 in a row, it would be split into sets

[@my2cents2u]

@@MagnaniGustavo That's what I had hoped, but still too much. Most experts concede that doing 3 sets of 5 is the recommended goal for the average person. More than that done over time can be risky, if done with the proper intensity. There are some good guidelines in the link I sent. Stay strong, stay tough.

[@MagnaniGustavo]

@@my2cents2u thanks! I’ll check the video out!

[@trbeyond]

Great video. When do you like to program these (eg pre run, post run, pre strength or post strength)?

[@TheMovementSystem]

Here's my set-up that I use: Monday: Power & Plyometrics (~100 jumps) Tuesday: Extensive Plyos (~5-10 mins) Thursday: Extensive Plyos (~5-10 mins) Saturday: Plyos (~80 jumps + 5 mins extensive) This is what's in our Hybrid Athlete program. It's a moderate amount of plyometrics. For our vertical jump program there are more per week.

[@trbeyond]

@@TheMovementSystem thanks! That’d be a lot for triathletes but I’ll certainly try to start including more explosive work this year

[@TheMovementSystem]

@@trbeyond Yea that's more than you'd need for triathlon. You could get a lot out of just 2-3 sessions/ week of 5-10 mins to support your endurance work.

[@robertmciver817]

Using a progression to intensify plyometrics is absolutely key. Otherwise tendinitis and injury are likely. Great job explaining plyometrics thoroughly!

[@abdouibrahimdaher3894]

​@TheMovementSystem if you are a beginner, what 'power' types of exercises should you be doing alongside plyos? Also is every day good to be doing plyos if you're a beginner starting out level 1?