Redgrave
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« on: September 01, 2010, 01:41:57 AM » |
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I've been reading alot about Plyometrics and Isometrics and how they are very good for increasing strength and speed. Obviously this is something any martial artist wants  . Yet, despite my reading, I can't seem to figure out how to incorporate these excercises into my routine? Isometrics is the easiest, as I usually just do them at the end of each day, after I've worked the muscles that the isometric excercise will use. However Plyometrics seems more complicated to work out. My question is thus, when should I add plyometrics to my routine and what plyometric excercises should I do? Should I do them at the end of a workout? Before a workout? On a seperate explosive training day? If anyone could help me figure out when to add these excercises, I'd be very greatfull.  Redgrave |
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Magnus
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« Reply #1 on: September 01, 2010, 07:24:28 AM » |
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Have you heard of Tabata protocol? That is usually how I incorporate plyometrics into my routine, its extremely effective(aka "kill me now"  ) http://tabataworkout.com/Its a great way to incorporate plyometrics AND extremely effective cardio that will also gice you benefits in martial arts. Swap a cardio day for this, and see how you like it. Good thing is you can swap around exercises however you like it. You did chest the day before and have doms? then you go for lower body plyometrics etc etc An example:
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“The ultimate aim of martial arts is not having to use them” Miyamoto Musashi  |
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thehebrewhero
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« Reply #2 on: September 01, 2010, 08:00:17 PM » |
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You can do plyometrics and Isometrics daily from everything I've ever seen or heard its totally ok. At the gym I go to I see fighters training in that fashion daily. Lots of different compound excersises and body weight stuff. Usually in "X camp" which is a gruelling hour of conditioning we do everything in 60sec max outs which means go as hard and fast as possible on the excersise for 1minute then switch to another excersise generraly 10sec of rest with a 2min water break after 40min.
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Redgrave
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« Reply #3 on: September 01, 2010, 10:40:58 PM » |
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I've heard about tabata, but not to do with plyometrics as such. That seems like the best way to add it too my routine, one too two days of plyometrics should be enough from what I've read. However, I'm having some trouble figuring out exactly how to figure out that routine . Do I complete 8 rounds of 4 excercises 8 times? or just 8 rounds of 4 excercises once? Also, how many excercises should I do in a tabata workout that's goal is plyometrics, is four the ideal number? Finally, what plyometric excercises would you say are the best for Muay Thai/striking in general? I think I'd burn out if I tried to do that every day of the week . Thank's Magnus. Redgrave |
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« Last Edit: September 01, 2010, 10:42:37 PM by Redgrave »
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Redgrave
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« Reply #4 on: September 02, 2010, 01:27:16 AM » |
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Magnus! You tried to kill me! I figured out that it was 8 sets of 4 excercises once, and I did plyometric pushups, burpees, split lunges and squat jumps. I've never done anything that hard or intense in any of my workouts, my lunges hurt  . Wow that was intense. I'm going to need to try and get better at that, I feel like death itself. Would you reccomend any specific plyometric excercises for martial arts instead of the four I chose by the way? Or would any of them be helpfull? Redgrave |
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Magnus
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« Reply #5 on: September 02, 2010, 03:06:02 AM » |
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Haha, I warned you Tabata is awesome, its a quick workout but the intensity level is nasty The 4 you have chosen are great, especially squatjumps will be perfect for your Muay Thai. You can try lateral box jumps if you feel like it, just don´t put that and squat jumps in the same circuit, gets hard to move properly afterwards  There are tons of plyo exercises that will be great for any martial artist, just mess around with combinations, wich is one of the things I love about tabata: Variation. |
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“The ultimate aim of martial arts is not having to use them” Miyamoto Musashi |
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Redgrave
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« Reply #6 on: September 02, 2010, 03:46:57 AM » |
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Indeed, it was quite a shock, fun nonetheless though. Alright, good idea, I'll switch it up once I get tired of those four. Thanks again haha, this will definently add some flavour to my routine. Redgrave |
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oddboy35
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« Reply #7 on: September 02, 2010, 05:13:08 AM » |
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so do the 4 exercises 8 times? I for sure trying this next time i go to the gym.
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Good is the enemy of excellence.
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Magnus
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« Reply #8 on: September 02, 2010, 07:35:03 AM » |
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Don´t have to do it at the gym, can do it at home. Don´t need any equipment for it |
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“The ultimate aim of martial arts is not having to use them” Miyamoto Musashi |
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thehebrewhero
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« Reply #9 on: September 02, 2010, 01:51:39 PM » |
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For sure thats the sweet part about this stuff you can do it in your basement backyard what ever FOR FREE and its more intense and great for you. Theres a endless amount of body weight movements you can do in many combinations.. Make your own routines up and try and improve your stamina speed and strength through the movement. Sometimes I make up a routine of 15 excersises and do 50 reps of each then every week I try to do it faster and faster. This makes it more fun and chalenging so you can see improvements. I call it the Filthy Fifty
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Lhazc
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« Reply #10 on: September 12, 2010, 06:13:11 PM » |
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ok, so I tried to do the 4 exercises in the video, are you supposed to just wait the same ten seconds between 4 when you start the 4 over, so its non stop 20 seconds/10 seconds til the end of the 8 complete sets? or can you do the 4 @ 20work/10rest then rest say 1 minute then start the 4 again or is that bad? I about died after only 3 sets trying to keep the 20/10 thing going..... im sure it will get better...... the video just doesnt do it any justice.... that guy makes it look too easy..  |
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Redgrave
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« Reply #11 on: September 12, 2010, 08:43:47 PM » |
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ok, so I tried to do the 4 exercises in the video, are you supposed to just wait the same ten seconds between 4 when you start the 4 over, so its non stop 20 seconds/10 seconds til the end of the 8 complete sets? or can you do the 4 @ 20work/10rest then rest say 1 minute then start the 4 again or is that bad? I about died after only 3 sets trying to keep the 20/10 thing going..... im sure it will get better...... the video just doesnt do it any justice.... that guy makes it look too easy.. It's 20/10 right till the end, no breaks. It's very hard, I don't recommend doing it if you're not already in great shape. You could try swapping those excercises out for others that you might find slightly easier though? |
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gtellez
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« Reply #12 on: September 12, 2010, 09:54:29 PM » |
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well back when I did wrestling,our plyometrics training was on seperate days,this of course assuming you mean good old fashion "hardcore I'm dying plyometrics"..then do this either on the morning from like 7-8 hours before your workout with weight,you can do them after your work out but that's pretty intense for a beginner at plyometrics...but I've also heard 30 mins of plyometrics before a workout creates more of a pump,so try that out,but to be safe just put plyometrics on your cardio days since it's sort of a more intense cardio..and then graduate to adding it to before or after your workouts...plyometrics it pretty intense,more intense then cardio,so you might need to eat a bit more calories then you do now..
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Lhazc
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« Reply #13 on: September 22, 2010, 07:08:07 PM » |
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ok so I just want to clarify this for myself, its 4 different exercises 20 seconds each 10 seconds rest between each..
thats 2 minutes for 1 set.. so 2 minutes (4 exercises)X 8 sets of the 4. so a work out should be 16 minutes long
is that right.
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