Who here has actually gotten more powerful via plyometrics?

[mspiegelo]

The drawback is some of the exercises are injuries waiting to happen and you have to recover from them so you won't be as sharp the next day.

this is true. i see a lot of people doing plyos who are not progressed enough to do them and are injuries waiting to happen. there are requirements and precautions. here are the NSCA guidelines...

you should be able to do 5 continuous clap pushups with no "pause in between" for upper body plyos. For lower body plyos, you should be able to squat at least 1.5 times your body weight and 1 time your body weight for larger athletes. For quick movement-oriented plyos designed to improve speed-strength, you should be able to do 5 squats with 60% of your body weight in 5 seconds or less (assuming you are doing a proper squat, which most people are not). The balance requirements are single and double leg standing without faltering for 30 seconds each for low-intensity plyos, 30 second double and single leg quarter squats without faltering for medium-intensity plyos, and 30 second double and single leg half squats without faltering for intense plyos. All tests should be conducted on the same surface in which the plyos are to be performed on. plyos should be done with extreme caution for heavier athletes and are not recommended for athlete's over 250 lbs.

[Danny_123]

this is true. i see a lot of people doing plyos who are not progressed enough to do them and are injuries waiting to happen. there are requirements and precautions. here are the NSCA guidelines...

you should be able to do 5 continuous clap pushups with no "pause in between" for upper body plyos. For lower body plyos, you should be able to squat at least 1.5 times your body weight and 1 time your body weight for larger athletes. For quick movement-oriented plyos designed to improve speed-strength, you should be able to do 5 squats with 60% of your body weight in 5 seconds or less (assuming you are doing a proper squat, which most people are not). The balance requirements are single and double leg standing without faltering for 30 seconds each for low-intensity plyos, 30 second double and single leg quarter squats without faltering for medium-intensity plyos, and 30 second double and single leg half squats without faltering for intense plyos. All tests should be conducted on the same surface in which the plyos are to be performed on. plyos should be done with extreme caution for heavier athletes and are not recommended for athlete's over 250 lbs.

Any recommendation on plyos that you have used to increase speed/power ?

[tomhead69]

btw these exercises do u mean using you own body weight ?

[mspiegelo]

Any recommendation on plyos that you have used to increase speed/power ?

me personally? jump squats, box jumps, box jumps to squats, depth jumps, and a couple of custom plyometrics that i designed with a trainer with whom i work. in my "power" phase of training, i also incorporated snatches, kettlebell training, cleans, push presses and other traditional power exercises. the results are great when put into an intelligent training program that is well documented and progressed.

i would never just give a cold recommendation to anyone to do any exercise without evaluating their current state of fitness and training background first though, so I can not tell you what exercises to do. You may be perfectly ready for plyos, or you might be better suited for 6 - 8 weeks of basic strength and hypertrophy training at this point. i don't know. if you feel you are ready for plyos, make sure to first do your research and be careful. good luck!