To start, I would recommend something like 2 sets of 6 for the Pogos Jumps, 4 sets of 2-3 Hurdle Hops, and 3 rounds of bounding with 3-4 contacts per leg. For rest, you probably want 2-4 minutes between sets and 4-5 minutes between exercises to make sure you are fully recovered. Tendons need longer between sessions to recover so every other day or every two days is a good amount of time between sessions. I like to do these after my runs: already feeling very warm and it gives me more time to let my tendons recover between sessions.
I’m pumped for plyometrics. I built a jump platform that I put on my car lift. Infinite height adjustments. And I hate lifting weights, I do push ups and pull ups in addition to the plyos.
That’s a good routine! You could still gain a decent amount by adding in a tiny bit of lifting for the legs (maybe some nordics and box step ups if you don’t like the feeling of weight on your back) it can really help to build even a little bit of muscle in the legs and hips!!
@ I hear that! I do a lot of hiking and run up a gravel pile occasionally as well. I started using the bands to get some resistance into the leg and hips.
@@ezeke959 drop jumps can be really good! I think they are a more advanced plyometric and so I don’t recommend them for beginners, but if you’ve been doing plyos for a year or so it could be good to add them in (slowly). Because of how heavy the load can get, I am always hesitant to prescribe them to an athlete I’m not supervising because of the risks involved if they want to go too high too fast or do too many of them right away.
How many reps and sets should I do and how much rest?
To start, I would recommend something like 2 sets of 6 for the Pogos Jumps, 4 sets of 2-3 Hurdle Hops, and 3 rounds of bounding with 3-4 contacts per leg.
For rest, you probably want 2-4 minutes between sets and 4-5 minutes between exercises to make sure you are fully recovered.
Tendons need longer between sessions to recover so every other day or every two days is a good amount of time between sessions. I like to do these after my runs: already feeling very warm and it gives me more time to let my tendons recover between sessions.
Literally 3 of my favorites
I’m pumped for plyometrics. I built a jump platform that I put on my car lift. Infinite height adjustments. And I hate lifting weights, I do push ups and pull ups in addition to the plyos.
That’s a good routine! You could still gain a decent amount by adding in a tiny bit of lifting for the legs (maybe some nordics and box step ups if you don’t like the feeling of weight on your back) it can really help to build even a little bit of muscle in the legs and hips!!
@ I hear that! I do a lot of hiking and run up a gravel pile occasionally as well. I started using the bands to get some resistance into the leg and hips.
Appreciate the quick and informative content! Keep it up! ❤
hey man what do you think about drop jumps? i also see it being recommended a lot for max speed development
@@ezeke959 drop jumps can be really good! I think they are a more advanced plyometric and so I don’t recommend them for beginners, but if you’ve been doing plyos for a year or so it could be good to add them in (slowly). Because of how heavy the load can get, I am always hesitant to prescribe them to an athlete I’m not supervising because of the risks involved if they want to go too high too fast or do too many of them right away.
Thx for the info 😃
Can I do these all in one workout
@@Braggzy yes that’s what I do