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johndecena · #81 (**permalink**) 03-11-2008, 10:48 PM

Quote:

Originally Posted by wongkey

I did some light plyos, couldn't really get as high as i thought i could, it was probably the leg workout from before hahaha. By doing plyo's right after a leg workout make that much of a difference compared to waiting and doing it later? When is the best time to do plyo's??

Basically once you stop, you're body goes into recovery mode. Rebuilding muscle, and refueling. If you mess up that cycle, you can actually do more harm than good. Best time would be after a day or two rest. Work legs 2-3 days a week. If it is 2 days plyos, and 1 lifting, or vice versa.

bluegreyhound · #82 (**permalink**) 03-12-2008, 02:44 AM

Quote:

Originally Posted by wongkey

I did some light plyos, couldn't really get as high as i thought i could, it was probably the leg workout from before hahaha. By doing plyo's right after a leg workout make that much of a difference compared to waiting and doing it later? When is the best time to do plyo's??

If you are going to do plyos on the same day, do them before lifting. Light plyos are sometimes basically muscle endurance/conditioning exercises - for there I don't think doing them after lifting is that big a deal. Power exercises can be done before or after your main routine, depending on what that is.

johndecena · #83 (**permalink**) 03-12-2008, 08:46 AM

Quote:

Originally Posted by bluegreyhound

If you are going to do plyos on the same day, do them before lifting. Light plyos are sometimes basically muscle endurance/conditioning exercises - for there I don't think doing them after lifting is that big a deal. Power exercises can be done before or after your main routine, depending on what that is.

That's where we differ. I would suggest doing any endurance type exercises AFTER your power lifting. Your body will use it's short chain energy first no matter if you are lifting, or riding a bike. After those energy stores are gone, your body then uses it's long chain (endurance) energy.

bluegreyhound · #84 (**permalink**) 03-12-2008, 11:16 AM

Quote:

Originally Posted by johndecena

That's where we differ. I would suggest doing any endurance type exercises AFTER your power lifting. Your body will use it's short chain energy first no matter if you are lifting, or riding a bike. After those energy stores are gone, your body then uses it's long chain (endurance) energy.

Actually, I don't think we differ at all. I agree that endurance-type exercises are best done after heavy or explosive lifting. Plyos however range from intense "true" plyometric exercises like depth jumps to less intensive/ sub-maximal effort hopping. High intensity plyos are best done first; quality not quantity is important here. Low intensity plyos can be done before or after; but if you are trying for conditioning using high rep, low intensity efforts you may be better off doing those after your lifting. Like I said it really depends one what you are doing and the workload involved. In many ways you need to see what the purpose is of the particular exercise that you are doing and then you can decide where it fits in your routine.

Just remember that with "true" plyos you want to land softly, decend quickly and minimise ground contact time in your plyos. Anything that you do beforehand that detracts from the above is bad; anything that improves your ability to the do this is good.

johndecena · #85 (**permalink**) 03-12-2008, 11:18 AM

Quote:

Originally Posted by bluegreyhound

Actually, I don't think we differ at all. I agree that endurance-type exercises are best done after heavy or explosive lifting. Plyos however range from intense "true" plyometric exercises like depth jumps to less intensive/ sub-maximal effort hopping. High intensity plyos are best done first; quality not quantity is important here. Low intensity plyos can be done before or after; but if you are trying for conditioning using high rep, low intensity efforts you may be better off doing those after your lifting. Like I said it really depends one what you are doing and the workload involved. Just remember that you want to land softly, decend quickly and minimise ground contact time in your plyos. Anything that you do beforehand that detracts from the above is bad; anything that improves your ability to the do this is good.

I would agree with that.

wongkey · #86 (**permalink**) 03-14-2008, 06:57 PM

...Well went to go play some ball the other day, didn't get a chance to measure my vertical but I totally felt the difference. It is as if I can grab rim with both hands really, really easily. I think the biggest contributor was the box squatting and getting rid of my cardio sessions. Also I started doing some depth plants and jumps...however I only have access to a step that is 6inches high, hahahahaha...well hopefully I'll get measurements on Saturday...

johndecena · #87 (**permalink**) 03-14-2008, 07:01 PM

Quote:

Originally Posted by wongkey

...Well went to go play some ball the other day, didn't get a chance to measure my vertical but I totally felt the difference. It is as if I can grab rim with both hands really, really easily. I think the biggest contributor was the box squatting and getting rid of my cardio sessions. Also I started doing some depth plants and jumps...however I only have access to a step that is 6inches high, hahahahaha...well hopefully I'll get measurements on Saturday...

Good job! Yeah, I have had the same experience. The box squatting has made me more explosive.

wongkey · #88 (**permalink**) 03-18-2008, 08:28 PM

Hmmm...it seems as if my gains in jumping or explosivness seem apparent only after recovering from a hardcore squat day. I measured my vert and i'm still touching 10'5 only (btw my reach is 7'6). So if you do everything arithmetically I have a...35 inch vertical...not much gains, but considering my diet from the past weekend...it is okay.