Sample Plyometric Shock Workout

One of many ways to put high intensity work into your system. Most programs will not involve this many altitude drops, nor is it a good idea to do so on a frequent basis.

Category:

Sports

Tags:

• plyometric
• shock
• track
• field
• high
• jump
• bounding
• altitude
• drop

[venmendoza]

These jumps are not good for the joints, muscles and tendons and will cause serious injury.

[jumpscoach214]

@venmendoza thanks for the comment, could you please cite your references or specific examples?

[marcusherou]

Wtf comment was clipped :)

Anyway. Keep it up!

[marcusherou]

Nice performance! Looks like a CNS killer and for a fat old bastard like myself probably a knee killer as well :)

Starting a 4 week explosive/speed cycle after my peak strength cycle now and I am gonna throw in Depth Jumps low box to high box and to max vert, Chained Broad Jumps, The one leg bounces (your finisher but 50m for practical reasons), probably your 20m one leg bouncing as well.

Oh and regular BJs of course and some Squat Jumping on top of that.

Good stuff. Keep it up. You really s

[WestSideFreedom]

This is just advise but you should bend your knees more when you land. it's putting to much force on your ankles, calfs & Knees. it's better to absorb the pressure than to but it all on your legs. its like jumping with out bending your legs at all, it'll come to a really fast & HARD stop. there for the more you bend the more pressure absorbed and less force on your body. But good training though bro

[adrenalinerushskier]

good for knees

[lordvoldemort578]

@jumpscoach214 Ok got it.

[jumpscoach214]

@MrCarseallday your muscles and tendons still take the impact, regardless of the angle of your legs.... unless you landed with your legs completely straight, which would end poorly :)

[jumpscoach214]

@lordvoldemort578 don't think of the exercises so much as a "fast twitch builders". any exercise can target the fast twitch muscles specifically if performed at a very high speed. there will be times in vertical building that you need to focus on force and not speed though. so in answer to your question, yes and no, depending on how fast you perform them and what type of weight you are using, but whether or not you hit the fast twitch muscles specifically is not relevant to increasing vert

[lordvoldemort578]

@jumpscoach214 Are Dumbbell squat jumps a great fast twitch muscle builder?