Plyometric Frequency

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Alessandro

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Oct 22, 2003
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I'm starting a running program now (4-5x/week) and want to do light plyometric workouts for one of the days. How many days should go between plyo workouts given their effect on the CNS? I was thinking of doing 1x/week along with the running, but wanted to see what is generally recommended.
 

InflatableBuddha

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Jul 5, 2007
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Once per week isn't really enough to benefit your running.

Aim for 2-3 sessions per week. Do 2 sessions on heavy mileage/intense weeks, and 3 sessions on lighter weeks.

Don't do the sessions on back to back days; have at least one rest day between sessions. Also, only do plyometrics on days when you will be doing steady runs, or resting. You don't want to do speed work on the same day as plyometrics.

So for example, on a heavy week, you might do plyometrics Monday/Thursday, and on a light week, you might do the sessions Monday/Wednesday/Friday.
 

Jahee

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Sep 21, 2006
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Back when i was a sprinter, our coach only had us do plyometrics once every 7 days.. But then again you say you're only going to be doing light stuff and ours was pretty heavy.. What kind of routine are you proposing?
 

Alessandro

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Bouncing on calves, stepping up stairs, bounding for 60 yards, side to side jumping, probably 3 sets for each, 6-10 reps.
 
Mar 22, 2002
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Originally posted by: Alessandro
Bouncing on calves, stepping up stairs, bounding for 60 yards, side to side jumping, probably 3 sets for each, 6-10 reps.

Oh, so you don't have boxes and such? You should look into finding things of different heights to jump up and off on. That is really important for explosiveness. I don't really see this as being a complete plyo program. Where did you get it from?
 

Alessandro

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Oct 22, 2003
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Started this because I have been physically inactive for a while. Made the routine myself after reading "Jumping into Plyometrics" and another book by Donald Chu 5-6 years ago. I'm not in great shape right now, so I'm trying to just get moving and start lightweight.
 

Jahee

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Sep 21, 2006
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Originally posted by: Alessandro
Started this because I have been physically inactive for a while. Made the routine myself after reading "Jumping into Plyometrics" and another book by Donald Chu 5-6 years ago. I'm not in great shape right now, so I'm trying to just get moving and start lightweight.

Well in that case, this routine sounds good to start you off, you'll want to increase intensity and add different exercises though as you progress, I'd say you can do that twice a week with no problems.

Maybe on monday and thursday, whatever suits though..
 
Mar 22, 2002
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I think that a plyo workout isn't going to be the best workout to start with. I mean, yeah, it's good in the sense that it's going to allow you to burn calories and be more active, but if you want to get into better cardiovascular shape, this is not the most optimal way. I think you're complicating something that, at this point, could be very simple. Go lift and keep your diet in check. Read the fat loss sticky.
 

Jahee

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Sep 21, 2006
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He also stated he's going to be running 4 - 5x a week..

He also never said his goal was fat loss, just that he wants to get back into shape.. I don't see why you're suggesting he lifts?
 
Mar 22, 2002
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Originally posted by: Jahee
He also stated he's going to be running 4 - 5x a week..

He also never said his goal was fat loss, just that he wants to get back into shape.. I don't see why you're suggesting he lifts?

Hm, I guess I take "out of shape" literally. I do think that he could train cardio in a more efficient way other than plyos. And lifting has a say in one's shape as well. I was assuming he has the desire to be well-rounded, but then again that's another assumption I made.
 
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