🚨 FOOTBALLERS 🚨 Plyometric workout to make you rapid ⚡️

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[@1.1Kaian]

Rest min?

[@WestGarbage6]

Not sure if it varies for plyometrics like this, but in most work-outs, you usually do 30sec-1min of rest, but it depends on intensity and such, if you do these until your legs pretty much give out, you'll probably want closer to 1min 30 seconds, or 2min of rest.

[@user-ex1qv7wb7r]

My experience with plyometric is you need to do every single rep and set with your max intensity and explosiveness. I usually don’t time my rest but I take a sip of water in between sets and wait for my heart rate to go down back to almost resting heart rate and for my legs to feel ready. In the beginning of the session my rests will be shorter because my legs are less burnt out but towards the end of the session I’ll be resting minutes in between sets. So basically as much time as you need to perform at max intensity at the next set. And don’t try to use Plyometrics for cardio fitness or muscular endurance because your not going to get the most out of them. If you want to do fitness you can add them at the END of your plyometric workout. For example, my gym session (I’m young so no weights and I train in my home gym) includes a dynamic warmup with some band exercises to activate muscles, then I pick 3 plyometric exercises using 2 legs and 1 plyometric exercises using single leg. I do each exercise for 3 sets and keep the reps low (definitely less than 10) in each set depending on the exercise. And then I do 2-3 accessory exercises. My favourites are the Bulgarian split squat for 3 x 10 and the hamstring Nordic curl for 3 x 5 and I superset these two exercises which means I’ll do one exercises and move straight on to the other with no rest in between. To finish, I’ll do about 10 minutes of interval fitness on the treadmill.

[@andrewpearce1351]

@@user-ex1qv7wb7rthis is good stuff thank you

[@86mmichel]

Which football

[@ForestVR_]

amarican football is the real football

[@ybbetter6943]

@@ForestVR_ the rest of the world disagrees with you, only Americans say that

[@aguybillnye3959]

Football net in the back and also american football was orginated from soccer as you people call it and rugby

[@MrLuger-jp9kd]

​@@ForestVR_if you have to identify kt by adding American it's not real lmao

[@theonewhoknocks3181]

@@ForestVR_ I feel like he would be more specific if it was american football