Best Plyometric Drills for Explosive Power
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- Опубликовано: 30 июл 2024
- These are the best plyometric exercises for explosive power from Strength Coach Dane Miller.
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0:00 Train Plyometrics
1:23 Explosive Warm Up
2:39 Moderate Intensity Exercises
5:03 Advanced Exercises
6:03 How To Program Explosive Exercises
7:29 Key To Explosive Power 
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timestamps 4 me
2:51: Seated box jumps
3:17: Side jumps on one leg
4:15: Single leg bounds
Love your delivery sir! Scientific, yet plain-speak!👍
Love it - thanks for the content.
I found that those pvc pipe walks really helps with my kick as a swimmer. I've been doing them with a foam roller though
This is pure gold.
I agree, plyos has two level,if followed correctly,they can do wonders for your 2x fast twitch muscles fibres. 40m,60m,100m sprinters. Great content sir.👍
Love this channel 🦍
Thank you for the inspiration to improve my skills.
Ok
Ok
Great video. Congrats
Just bought the football training program. Very impressed!
Gracias!
Love that most og all your exercises dont reguire much equipment and Can be done at home
This is going to help me with my ACFT :)
Learn how to Strength Train For Sports with the Sports Performance Bible! 📔🥇📔
👉 www.garagestrength.com/products/sports-performance-bible?YT&Video&SPB&ExplosivePowerPlyos
Great video, I just have one question I’ve heard that you shouldn’t really work the same muscle group several days in a row. Would it hinder my gains if I benched every day?
m.ruclips.net/video/uZdv-TtiMkg/видео.html
Saved this vid 📥
Which plyometrics you recommend for basketball and soccer ⚽? Future video?
Great, I'll try plyos from now. I have a question, where I found the pvc pipe walks?
Can you please make a video on
Building muscle endurance
Everything above 15 reps is muscle endurance
Can it be effective to do these in a pool for more thick water resistance?
Would you recommend wearing a weighted vest to do these
Eres genial lo has cubierto todo.
Pero a pesar de que eres un superentrenador hay una proeza deportiva que no estas cubriendo y que tiene que ver mucho con la fuerza explosiva...bueno por lo menos me dejas una chance.
Are the bunny hops any different from pogos, with the dorsiflex?
I’m in a martial arts class and I’ve got to improve my vertical to be able to perform a jump spin hook kick. Hoping this works for me
How is it going?
did it work?
We're curious.
What’s the rep scheme you would do for these?
Oui
hey will this help me in swimning ? if i do it like 2 to 3 times a week?
What is the optimum rest time for plyometrics to get maximum benefits ?
It depends 😅
Below I give more explanation about rest but this is the basic summary:
Between each jump within the set, it depends on the exercise but ideally you will do the moves explosively. That’s why you only do 1-5 reps per set.
Between sets, one minute or as long as it takes you to recover. You’ll know you’re recovered when you can do the next set with the same intensity as you did the first while maintaining perfect form.this applies even if you are alternating between an upper and lower body movement.
Between workouts 48 hours though it really depends here. There is usually a large margin between what you can survive and what is optimal.
According to mind pump (highly recommend their channel) the best way to implement them is:
After a warmup and some priming start with low level plyometrics that you can do with proper form. Do no more than 5 reps per sets and (depending on your weekly volume) do 3-5 sets of 2-4 exercises. Between each set rest at least one minute, or as long as you need to repeat the movement with the same amount of power and proper form as you had on the first set. Don’t do another set if you are fatigued because you don’t get the benefits of plyometrics jr you aren’t explosive. Do the most technical exercises first.
Do a variety of plyometrics to improve overall full body performance and to avoid injuries. So pairing box jumps with plyo push-ups and lateral movements for example will be more beneficial than doing 3-4 different types of bilateral jumps until you are advanced.
Rest the same amount of time even if you alternating body parts because you need your central nervous system to have that break.
Rest/recovery time between workouts should be at least 48 hours but will depend on your programming and other factors like daily activities and sports you do outside of your workouts. So if you train for hypertrophy 5 days a week, adding two plyo workouts on top of that is too much volume unless you are working closely with a professional. You’ll want to have only one plyometrics workout per week or you can begin by adding plyometrics to your workouts. Like doing 3’sets of box jumps before you do your traditional lifting. If you do 3 full body strength workouts per week, adding in two plyometric workouts per week can be fine though I’d start with just one or do one plyometric exercise for a few sets before the rest of the workout.
Work on mobility in conjunction to help recovery, injury prevention, and skill
@@pokemonfanthings4444 Thanks for the detailed response. I found this helpful!
Well when i was 26 to 32 i could squat 495, dl 455 & bp 325 @ 148 lbs.
Now @ 62 I'm scared scared to tell you a 140 lb power clean is hard to do. Youll see...
How would you incorporate this into a triphasic schedule?
I do force absorption in the eccentric and isometric phase, and force production like seated box jumps in the concentric phase. Hope this helps.
💯👍🏆💪
So coach, I am 400m hurdler how much should I train these into a week?
2
My achilles would shatter to million pieces
Could I come to the gym and Train with y'all?
No
Yep! You can sign up at our gym in Fleetwood, Pennsylvania.
How many reps
THE SHIRT!!!!! D-E-L!!!
Bro you are a jumping tank
Hello, I have a question. Does strength training make me more explosive? does it give me more speed? Does it slow me down? Please answer (whoever answers has knowledge, if not, better not answer, thanks)
Strength will make you more explosive because your stronger and your gonna apply more force same goes for speed. Strength won’t slow you down unnecessary mass will this comes from bulking not getting stronger because you can get stronger without gaining weight so you dont need to gain weight to get stronger but the more you so gain the stronger you can become.
@@Messup7654bro pls put some periods like wth did u just say
@@user-sk9pt8jn7m read it over
@@user-sk9pt8jn7m You didnt put a period either.
I understood it fine. Add them yourself....
Reps?
Acctualy i can't do excercise With my arms , and i wanna inprove my jump . What can i do and how.
What do you mean you can’t do exercise with your arms?
@@Messup7654 a muscle tear
@@robertojimenez6235 well you probably shouldn’t do any exercises where your arms move just in case. Just pogo hops but as high as possible and calf raises and squats and lunges until the Arms get fixed
@@Messup7654 thank you.
OW IS BEST EXPLOSIVE TRAINING
Great information, but can't get over the way your write 'd'
Yo, is that DEL on the tshirt?
Then your 62 like me & a 140 lb power clean is a struggle for one rep a week.
First
🥇🥇
“Genpop” is a hilarious way to say general population. Normie genpops lmao
What is the difference between athlete day and impulse day? @garagestrength
What is the difference between athlete day and impulse day? @garagestrength