plyometrics with weights

cupcupxx2z · April 24th, 2006, 10:26 PM

Hey has anyone here done plyometrics with weights before? I finished Air Alert last summer, and I'm planning on doing it again this summer, but with weights. Like holding some 20lb dumbells with each hand and doing the plyos with them. Any advice before I start? I'm worried that it would be too much for my knees.

xtainla · April 29th, 2006, 12:29 AM

If you haven't done plyos in a year then maybe you might want to start doing them without weights and then possibly move to weights later when you're more used to doing the plyos again. I would also imagine you'd want to use either ankle weights or some sort of weight training vest...but not dumbbells...or at least not one the jump/running plyo exercises. There are other plyo exercises that can be done with dumbbells though....I'm no pro though...maybe someone else would care to chime in on my recommendations?

I bougt myself a pair of strength shoes just recently. There was a guy on here that played football (HS or maybe college) and he mentioned he had used them and achieved good results. They're expensive, but I hear they're worth it. I'll know once I complete the course...I should be able to dunk easily though. I can already tap rim...

**Italianangel** · May 7th, 2006, 10:46 PM

Yes I have but I worked up to it......make sure you progress to that slowly.
Bruce Lee did tons of tuck leaps with 10lb dbs........that was how I first looking into it then my acl went and I had it redone and learned some plyos from my pt who is also working with elite soccer players, world cup league, cfl guys and such.

menschmachine · May 18th, 2006, 03:34 PM

i would not consider holding dumbells in ur hand when jumping a good idea....get a weight vest instead. Or take a 10lbs medicine ball and try to dunk it in a basket ball hoop

**falconfootball** · June 7th, 2006, 03:28 AM

a medicine ball should do the trick. Dumbells, bars, or plates seem like they could easlly become dangerous. I've also seen a sandbag resting on shoulders

**Insex** · June 8th, 2006, 03:25 AM

In my opinion, weights and plyometrics should never be used in the same sentence.

Don't get me wrong, plyometric exercises are great for sports training. Historically, the Soviets were the first to incorporate plyometrics as their "secret" training style to be highly successful in the Olympics.

But plyometrics with your body weight alone is extremely taxing on the human body, especially the joints. When I played football, our coaches would make sure we did plymetric exercises no more than twice a week. We didn't use extra weight either, just our own body weight, and we got good results from that. If you add extra weight, you might make some impressive gains in strength, quickness, and speed; but you'll end up paying for it in the longrun with aching joints for the rest of your life. Doing core (abdominals) exercises with medicine balls are the exception.

Also if possible, do plyometric exercises on a more forgiving surface. Like grass for example. Try to avoid doing them on tough surfaces like asphalt, concrete, or wooden floors.

mattmatt755 · November 7th, 2006, 07:58 PM

Weight vest with strength shoes sounds like a plan after you work into it.

**PowerHouse** · November 9th, 2006, 07:38 PM

Just to piggy back off of what Insex has said polymetrics shouldn't be done by someone who doesn't already have a good base strength. Standard lifting exerts a steady amount of resistance, and therefore an even amount of stress on joints and tendons. Since plyometrics use explosive movements and inertia, the stress on joint and ligaments is uneven. If your tissues aren't strong enough you can do damage during plyo exercises.

Lifting weights is progressive overload that the body can nicely adapt to. Pylos is too shocking for the body if its weak (and will lead to tears and tendon damage in the untrained athlete). Im certainly not saying this is the case for you I just didnt want people to just starting jumping into plyos all a sudden.

Terry Kerrigan · April 2nd, 2007, 02:02 PM

Hi,
I wouldn't recommend plyometrics with weights. Plyometrics are used to create and assist power development. Elastic energy is highly useful in jumping sports, speed sports, first step quickness as well as endurance sports. The way you set up a program will help you get the most out of a strength routine and power routine. Plyo's have a high degree of risk depending on your experience, size, strength and stability of the joint areas your working.
Low volume-low stress adaptation and frequency is best.

Terry

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888-MYAPERION Aperionforlife....com

**cujo-1** · May 20th, 2008, 01:56 PM

Quote:

Originally Posted by space1

?????????????????????

why have you posted this kind of crap repeatedly? all of your posts are like this!

**Italianangel** · May 20th, 2008, 01:57 PM

Quote:

Originally Posted by Insex

In my opinion, weights and plyometrics should never be used in the same sentence.

Don't get me wrong, plyometric exercises are great for sports training. Historically, the Soviets were the first to incorporate plyometrics as their "secret" training style to be highly successful in the Olympics.

But plyometrics with your body weight alone is extremely taxing on the human body, especially the joints. When I played football, our coaches would make sure we did plymetric exercises no more than twice a week. We didn't use extra weight either, just our own body weight, and we got good results from that. If you add extra weight, you might make some impressive gains in strength, quickness, and speed; but you'll end up paying for it in the longrun with aching joints for the rest of your life. Doing core (abdominals) exercises with medicine balls are the exception.

Also if possible, do plyometric exercises on a more forgiving surface. Like grass for example. Try to avoid doing them on tough surfaces like asphalt, concrete, or wooden floors.

dayam....I use weights with mine sometimes, I saw bruce lee do tuck jumps with 10lb hex weights, so I did them like that too, he had great height but it really worked for me although now with a sketch back will have to see if I can take it. I do them on wood floor but only because my routines are done on wood floor..........yes bad but its my sport.
Otherwise I use mats to leap on.
Linda

**torofuerte** · May 20th, 2008, 11:20 PM

People should do plyometrics with weights ONLY if they are accostumed to do plyometrics with bodyweight AS PART OF THEIR REGULAR TRAINING (or at the very least they know for a fact they are in excellent shape).

Doing otherwise is just tauting Murphy to show its ugly head.

cucup, why exactly are you pursuing plyometrics with weights? What exactly are you expecting to get from that? Serious question.