Lifting is only one component of my training these days – I’ve been ramping up the explosive work to gear up for more speed training/on-field play as well.
Note: The following is intended primarily as an example of how I’ve implemented my learnings as an athlete to my own training – please do NOT just appropriate these wily-nilly for your own use! Several of these components are particular to myself and my needs – you’re far better off planning for yourself, especially if you’re new to training!
With plyos, a more gradiated progression makes sense for most people – things like depth jumps shouldn’t be done until you have good capability to both absorb and generate force – check Melissa’s blog for more ideas there. Progression is key to avoid injury!
I’m doing some form of movement training (a broad term that I use to include agility and plyometric work – it’s all about translating capabilities to sport) on all four of my lifting days; given these tasks are in many ways more intense than lifting, requiring full focus and utility of my nervous system, they are generally done before lifting (I’ve touched upon this previoiusly).
My general philosophy for plyometric work is that less is more, and that frequency trumps volume for one session. In practical terms, this means I perform only a couple exercises in a given plyo workout, rather than doing a dedicated “plyo day” with several exercises grouped together – again, fatigue works against you for movement training; however, with sufficient rest it’s certainly possible to come at it from that angle as well.
Each Day’s Plyos/Movement Training
(All exercises are post-mobility and pre-lift unless otherwise specified)
Lower Body Day 1
- 5-10 Drill (aka Pro Agility Shuffle) – Shuffle first 5, then sprint – 3-5/direction
- (Paired with sumo deadlifts) Depth Jumps, 1-4×5
Lower Body Day 2
- Zigzag Skaters (stick landing), 3×5/leg
- Jump-Back Sprints, 5×20-30m
- (Post-Lift) Build-Up Sprints, 5×70 up to 80-100% effort
Upper Body Day 1
- Lateral High Knee Skips, 2x15m
- Side Shuffles, 2x20m
- Backward Sprints, 3-5x20m
- (Paired with bench press) Plyo Push-Ups, 2-3×5
Upper Body Day 2
- Rotational Medicine Ball Throws, 3×10/side
- (Post-lift) Tempo Run, 10-15 minutes
Generally, each day has a different focus – LB1, change of direction, LB2, lateral and sprint force generation, UB1, lateral and backward motion, and UB2, upper body rotational. UB2 follows LB2 with no day off, hence the lack of lower-body plyos on that day (the tempo run serves the purpose of both training my body to run again/providing some base-level conditoining as well as giving me some extra blood flow to boost recovery).
Progression With Time
For ultimate there’s a need to cover a number of modalities, from sprinting to jumping to stopping and shuffling to throwing, so I’ve selected some exercises to try and work each. As the season progresses I’ll continue to progress in my training to things like more bona fide agility work – T, L, Z drills, as well as more sprint work with longer distances and a focus on speed maintenance and top-end form rather than just acceleration. More posts on that to come as the season progresses.
What are you doing?
This has been my workout structure for the past month. What’s your pre-season training look like?