🎓 📝 LAB REPORT-365 📝 🎓
#38 TREAT PLYOMETRICS LIKE HEAVY LIFTS
To improve jumping ability (force production and transfer), we should treat plyometrics like lifting weights with percentages.
Why do this?
Plyometrics are an explosive all out effort and in order to create the training effect of increase force production (go back to our post on force velocity curve) we must train this quality in a fresh state.
This means heaps of jumping lunges at the end of a session to smoke your legs isn’t the most optimal way to increase your vertical jump.
How to do this:
1) Test an athletes max box jump height (e.g. 100cm).
2) Use Prilepin’s Chart to work out the jump height and how many sets and reps for each height for optimal training effect. (e.g. 80% of 100cm is 80cm)
3) Complete approx 80 jumps per week and cycle through different variations every few week, some are:
Seated Box Jump
Weight Box Jump
4) Follow a good lifting program at the same time to train the rest of the force velocity curve
This is the briefest way to put it, comment below for discussion!
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Cam Burnside – B.App.Sci (HONS)