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Author Topic: Requirements for plyo's  (Read 3536 times)

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fast does lie

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Requirements for plyo's
« on: September 11, 2012, 05:19:58 pm »
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Assuming my knee does not have a serious ailment and is only tendonitis, could I start intense plyometrics after A) reaching 315lb parallel squat and/or B) having =/> 10% body fat?  Basically i'm wondering where do I need to get in order for plyo's to be most effective.

My current stats are: 245 full squat paused 1-2 sec at bottom

5 x 265 x 3 half squat

265 parallel squat

weight - 174

body fat - 20% or greater, i know this is bad, some weeks i eat very unclean.

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33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

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Goal: Maintain 385-405lb squat while cutting down to 165 LB

Raptor

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Re: Requirements for plyo's
« Reply #1 on: September 11, 2012, 05:45:22 pm »
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It depends on what you understand as "plyos" and how much of an explosive deficit you have (strength vs actual display of strength).

If you have a big squat and you still kinda jump low for your strength then you might focus more on plyos. Also, again, plyos could mean a handful of things.

To make yourself an idea about where you are use the VJ calculator on Kelly's site (it works really really well for me):

http://www.higher-faster-sports.com/verticaljumpcalculator.html

What I refer to by plyos are depth jumps, bounds and maximal jumps to the rim.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Requirements for plyo's
« Reply #2 on: September 16, 2012, 11:31:05 am »
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I think that in order to start plyo and i mean the intense stuff like bounding, depth drops you would need to squat at an adequate amount about +2x BW because without that they can place a lot of stress on your joints and shin from bounding.

This is what i have decided to do, increase my squat to 2.4xBW but the problem is how can you increase your squat as over time your bodyweight goes up?
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
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Measuring reminder:
5 toe to heel steps = 148cm
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Arm also aids the legs in driving it down with power - seifullaah73

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Raptor

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Re: Requirements for plyo's
« Reply #3 on: September 16, 2012, 11:51:19 am »
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Simple : you increase your squat at a faster rate than your increase in bodyweight.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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