Rip apart my pylo workout

**bigDman** · 07-16-2005, 03:33 PM

i dont know how many of you know much about pylos, but for those of you that do
please tear this apart and let me know everything you think is wrong with it or can be improved

weeks 1-3
Warm Up
bounding 3x6
Depth Jump vertical- 4x4
Depth Jump long- 4x4
Box Lateral Jumps 3x10

Week 4 OFF

weeks 5-6
Warm Up
bounding 2x8
squat jumps 4x10
Box lateral shuffle 3x20
Box Lateral Jumps 3x15

weeks 7-9
Warm Up
bounding 4x6
Depth Jump vertical- 5x3
Depth Jump long- 5x3
Box Lateral Jumps 3x10

Week 10 OFF

weeks 11-12
Warm Up
bounding 4x8
Single Leg Hop - 2x6
Box lateral shuffle 3x20
Box Lateral Jumps 3x15

my warmup is
Jump rope for a minute
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Mountain climbers x 10 ea. leg
Groiners x 10

**ravadongon** · 07-16-2005, 04:00 PM

Have you done plyos prior to this?

Also why are you doing plyos, what are your goals? vertical jump, acceleration, agility...?

**bigDman** · 07-16-2005, 04:13 PM

yes ive done pylos before
and my goals are
acceleratioin and agility
i could care less about my vertical

**ravadongon** · 07-16-2005, 04:36 PM

OK. Well the best plyometric exercises for developing acceleration are standing jumps (standing long jump, standing triple jump, hurdle hops) as well as horizontal combination jumps.

For developing agility the best plyo exercises are those with an agility component in them such as line hopping, lateral hops and depth jumps.

**ravadongon** · 07-16-2005, 04:42 PM

Also your warm up looks pretty intense. It's best you probably just do a light jog till you break a sweat, to increase body temperature, some dynamic stretches to reduce muscle stiffness and prepare the joints for exercise and then get straight into the plyos.

**bigDman** · 07-16-2005, 05:10 PM

the warmup is only long intill i really get the proper running technique down then it will shorten

thanks for the standing jump advice

**bigDman** · 07-16-2005, 05:11 PM

i think Box lateral shuffles are going to be replaced with the standing triple jump

Dan · 07-18-2005, 03:06 PM

Interesting idea let us know how it works out.

**bigDman** · 07-18-2005, 04:16 PM

well i fixed it
weeks 1-3
Warm Up
bounding 3x30 yards
Depth Jump vertical- 4x4
Box Lateral Jumps 5x5

weeks 4-6
Warm Up
bounding 3x30 yards
squat jumps 5x5
Triple jump 7x1

weeks 7-9
Warm Up
bounding 4x 30 yards
Depth Jump vertical- 6x3
Single leg hop 5x5

weeks 10-12
Warm Up
bounding 4x 30 yars
Triple jump 8x1
Box Lateral Jumps 4x7

my warmup is
Jump rope for a minute
Jumping jacks x 15
Technique practice
Front skips — 20 yards down & back
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Backpedal x 20 yds. down and back
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

Apootheosis · 07-18-2005, 05:59 PM

pylo = plyometric?

**bigDman** · 07-18-2005, 06:29 PM

yea i spelt it wrong but

plyo =plyometric

07-16-2005, 04:00 PM	#2
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Have you done plyos prior to this? Also why are you doing plyos, what are your goals? vertical jump, acceleration, agility...? __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

07-16-2005, 04:36 PM	#4
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	OK. Well the best plyometric exercises for developing acceleration are standing jumps (standing long jump, standing triple jump, hurdle hops) as well as horizontal combination jumps. For developing agility the best plyo exercises are those with an agility component in them such as line hopping, lateral hops and depth jumps. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

07-16-2005, 04:42 PM	#5
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Also your warm up looks pretty intense. It's best you probably just do a light jog till you break a sweat, to increase body temperature, some dynamic stretches to reduce muscle stiffness and prepare the joints for exercise and then get straight into the plyos. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

07-18-2005, 03:06 PM	#8
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Interesting idea let us know how it works out. __________________ Got an issue send a PM ... to anyone but me

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07-18-2005, 05:59 PM	#10
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	pylo = plyometric?