Ultimate Pylometric/weight training program....

[Labatt]

I need one. For Awesome power in my kicks.

[YODA]

What stage are you at with regular weight / strength training?

E.g. How much weight are you squatting / deadlifting / leg pressing?

How old are you?

What do you weigh?

[khafra]

Right, the stage you're at is an important consideration. For instance, I myself find it valuable to jump rope with my training partner, Sammo Hung, sitting on my shoulders. Somebody at a lower level of fitness might be better served by one of the jumping programs marketed to basketball coaches, though.

[Labatt]

My kicks, are powerful right now. I have good technique, and good power.

I weigh 130.

I havn't reallydone any squats, but deadlifts, I did 105 easly, I havn't really done any of those either.

[YODA]

In that case you need a good basic strength training program using heavy compound lifts - I'd recommend the following done twice per week....

1. Squats - 3 x 15reps
2. Alternate between Bent leg deadlifts (3 x 10) & leg press (3 x 15)
3. Flat bench press - 3 x 8
4. Chins - 3 x max
5. Seated shoulder press - 3 x 8

Until you can squat with twice your bodyweight, in good form - forget plyometrics.

[Labatt]

Cool. I'll check it out.

[Bon]

What's the reason for squatting twice your bodyweight before doing any plyometrics, YODA?

[Bon]

That means I have to squat 360lbs! Fscking crazy!!!

[YODA]

Hi Bon

That was a individual GOAL for Labatt :D

[khafra]

(And that goal was set, I believe, because at lower strength and experience levels, doing unsupervised, unguided plyometrics is an easy way to strain muscles and snap tendons)

[YODA]

Originally posted by khafra
(And that goal was set, I believe, because at lower strength and experience levels, doing unsupervised, unguided plyometrics is an easy way to strain muscles and snap tendons)


You believe correctly :D