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Posted: Thu Mar 02, 2006 1:30 pm
by crazyhops03
I have a few different books where in them, they have tables that state how many contacts you should do per session for the different levels of plyometric exercises.

I tried to follow that this indoor season but think i over trained as i got jumpers knee for the first time...

What is the correct number of contacts i should do for this specific workout for example, (reps and sets and rest) then ill know how to do it for the other a bit better.

This is the entire workout;

2-Single let bounds
3-reactive jumps between 4 60cm boxes
4-drops off 30cm box into long jump take off

Maybe this is too many exercise? im not sure...hopefully you can help.

Thanks. Nick


Posted: Fri Mar 03, 2006 10:21 am
by pubcast
How many sets are you doing per week, you might have been doing too many sets per week. You're actually only supposed to do one to two sets per week do to the high impact nature of plyometrics. Also if you could post what sport you are doing it for, that might help in getting some more advice.

Posted: Fri Mar 03, 2006 11:56 am
by TimD
Nick, only really you can determine what volume works for you. I remember sending you a talored program for jumper, sprinters that included loading for the plyo's. Have you tried using it and self - tailoring it for your use? Also, for some more specifics, see


Posted: Tue Mar 07, 2006 2:41 pm
by crazyhops03
yeah, im a long jumper...what i was doing is, generally 3 sets of 6 for each exercise...with 3-8 mins rest between each set depending on training phase and how hard the exercise was....i did plyos twice a week, but also did some LJ tecnique work on those days, which included some jumping from short approach.


Posted: Tue Nov 02, 2010 7:12 am