plyometric exercises

[AddiX]

Proper plyo's should not be done at the end of training, nor should they be done 4 times a week, 3 is maximum. Plyos should be done when your fresh, not unlike sprint training, they are short and sharp at absolutely maximum effort. With decent rest in between sets to gain most benefit. Your setting yourself up to be injured if you continue to do them in that fashion.

4 times a week gives you a day rest in between each workout. Maybe you do them differently, but for boxing I wouldnt do any workout with long rests in between.

And saying you shouldnt do it after training is ridiculous IMO. Maybe I'm just use to it but I always do any strength training after my boxing workout. The only non-boxing workout I'll do before is either long runs or sprints.

[Del Coqui]

This depends on your goals. If your goal is just to get fast and explosive then only do a small number at a time. This way you stay in your fast explosive range. To increase speed you must train at top speed. After only 10 plyo pushups most people slow down considerably. After a few months of this you can take your new found speed and do longer, timed sets to improve you speed and power endurance. But for the most part with plyometrics its quality not quantity. You are not supposed to feel the burn with them.

A great option with plyometrics is complex training. Studies have proven it to be much more effective than plyometrics alone. All it is is doing a heavy lift, such as bench press, and then immediatly doing a set of plyo push ups. What happens is the bench press activates a lot of your fast twitch muscle fibers, which you then can train in your explosive plyos. In one study it was just over 3X better results than plyos alone! If you don't lift or don't want to then you can also do an isometric hold before each set. Just before plyo push ups get into a deep push up position and hold for 5 seconds, then do your set of plyos. If you have a partner have him push on your back to make the iso hold harder. But only do it for 5 seconds. Any longer and it has a negative effect on the tendons and thus your plyo set.

I learned something new today. If you have more info on this and experience on this pls post it.

[luv4boxing84]

I learned something new today. If you have more info on this and experience on this pls post it.

Complex training works great. Give it a few months and even naturally slow people will be snaping out 600 mph jabs. I have used it for years and my speed and power continue to grow.

Some of my favorites are 1 set of squats (or kettlebell swings) followed by squat jumps or plyo box jumps. 1 set of bench followed by plyo push ups. 5 pound weighted punches followed by maximum speed unweighted punches or heavy bag punches(this one is great for speed). Lunges followed by split squat jumps. And probably my favorite, weighted russian twists followed by plyo medicine ball wall toss (works great if you stand right next to the wall like its an opponent and quickly flex the rotator muscles in the waist and hips and bounce the ball off the wall then catch the rebound and repeat.)