plyometrics

[Lugnut]

Want some input on plyometrics. Any of you incorporate it in your workouts? If so what plyo exercises do you do for upper body? And how often do you do plyo in any given week?

Right now I do hand clap pushups and some medicine ball work once maybe twice a week. Looking for more.

[SoMDGirl42 (Premo)]

Originally Posted by Lugnut

Right now I do hand clap pushups. Looking for more.

I'd be more than happy to smack your ass after each pushup Unless that wasn't the "more" you were looking for

[Big Fatty (Premo)]

Lugnut

Why are you incorporating plyos? What are your goals in relation to having upper body plyos in your routine?

You might want to research Dynamic Effort(DE) modalities. For example, doing speed work on barbell flat bench presses. There are a ton of variations when using DE work.

If your goal is to build explosive pressing/pushing power, then what you are currently doing and DE work is the trick. Just have to play with proper loading/intensity, volume, rest/recovery, etc.

Let me know if I can be of any help. I use DE modalities in my training for upper and lower days.

[Lugnut]

Originally Posted by Big Fatty

Lugnut

Why are you incorporating plyos? What are your goals in relation to having upper body plyos in your routine?

You might want to research Dynamic Effort(DE) modalities. For example, doing speed work on barbell flat bench presses. There are a ton of variations when using DE work.

If your goal is to build explosive pressing/pushing power, then what you are currently doing and DE work is the trick. Just have to play with proper loading/intensity, volume, rest/recovery, etc.

Let me know if I can be of any help. I use DE modalities in my training for upper and lower days.

Thanks fatty, yes, looking for more explosive power/speed in pushing AND pulling movements. Not familiar with DE I'll start googling later, preciate it.

On the pulling side, a friend has begun doing chinups with a clap at the top. Didn't realize that was even possible! So I've started doing my chinups a little faster. I'd like to be able to duplicate what he's doing but we'll see.

I'm hesitant to work on a flat bench. I would like to be able to push through the entire motion and not have to decelerate or control a weight at the end of the movement. Plus I've seen some people hurt themselves that way.

Still stumbling over intensity/load/recup time.

[Big Fatty (Premo)]

Originally Posted by Lugnut

Thanks fatty, yes, looking for more explosive power/speed in pushing AND pulling movements. Not familiar with DE I'll start googling later, preciate it.

On the pulling side, a friend has begun doing chinups with a clap at the top. Didn't realize that was even possible! So I've started doing my chinups a little faster. I'd like to be able to duplicate what he's doing but we'll see.

I'm hesitant to work on a flat bench. I would like to be able to push through the entire motion and not have to decelerate or control a weight at the end of the movement. Plus I've seen some people hurt themselves that way.

Still stumbling over intensity/load/recup time.

When I was lighter (lol, 6 years ago I weighed a puny 195) I was able to do a few clap pullups. Now I weigh 230 and I struggle doing 15 regular!

Injuries always dictate programming. Shoulder problems need to be addressed before applying DE methods to your routine. I see a lot of people get hurt due to poor technique on the bench press. Form should be addressed too.

Dynamic Effort is basically taking a submaximal load and applying maximal force. It can be done with almost anything. Should be noted on movements like the bench press, you do have to decelerate at the end of the movement. You could throw it similar to med ball throws but you know the risk. lol

Prilipen's Chart is worth your researching time too. It has helped my training dramatically. It takes some of the guesswork out of trying to figure out intensity/load/sets/reps.

[lovinmaryland]

Originally Posted by Lugnut

On the pulling side, a friend has begun doing chinups with a clap at the top. Didn't realize that was even possible! So I've started doing my chinups a little faster. I'd like to be able to duplicate what he's doing but we'll see.

A guy at my gym does those and he also does this thing w/ his legs (very hard to describe w/out actually seeing it) when he does pull ups its like he spreads them like the splits while doing a pull up... what ever it is he does.. it is amazing I just watch him in awww (plus he is smokin )

[thurley42]

Originally Posted by lovinmaryland

A guy at my gym does those and he also does this thing w/ his legs (very hard to describe w/out actually seeing it) when he does pull ups its like he spreads them like the splits while doing a pull up... what ever it is he does.. it is amazing I just watch him in awww (plus he is smokin )

do you work out in the square? i saw a dude in there last tuesday doing that nonsense...

[lovinmaryland]

Originally Posted by thurley42

do you work out in the square? i saw a dude in there last tuesday doing that nonsense...

I dont think so... I work out @ SMAC

It was not nonsense it was awesome, he was so flexible... I bet I could bend his ass all up like a pretzel

[toppick08 (Premo)]

Originally Posted by lovinmaryland

I dont think so... I work out @ SMAC

It was not nonsense it was awesome, he was so flexible... I bet I could bend his ass all up like a pretzel

[Lugnut]

Originally Posted by Big Fatty

When I was lighter (lol, 6 years ago I weighed a puny 195) I was able to do a few clap pullups. Now I weigh 230 and I struggle doing 15 regular!

Injuries always dictate programming. Shoulder problems need to be addressed before applying DE methods to your routine. I see a lot of people get hurt due to poor technique on the bench press. Form should be addressed too.

Dynamic Effort is basically taking a submaximal load and applying maximal force. It can be done with almost anything. Should be noted on movements like the bench press, you do have to decelerate at the end of the movement. You could throw it similar to med ball throws but you know the risk. lol

Prilipen's Chart is worth your researching time too. It has helped my training dramatically. It takes some of the guesswork out of trying to figure out intensity/load/sets/reps.

I've had shoulder probs in the past, DEFINITELY want to avoid them again. I do a lot of extra crap for the cuff/stabilizers.

In addition to continuing with the pullups, I'm going to try to rig something up with a rope and a sled or something for pulling movements at max effort. Figure out more once I've made a little progress. Thanks I'll go find the chart tonight.

Originally Posted by thurley42

i saw a dude in there last tuesday doing that nonsense...

"Nonsense?"