Do plyometric exercises have a place in the training regime of a martial artist? - Page 2 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 02-13-2009, 12:44 PM   #11 (permalink)
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I think jumping up and down from a high step or bench counts also.
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Old 02-13-2009, 05:00 PM   #12 (permalink)
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Originally Posted by swpthleg View Post
I think jumping up and down from a high step or bench counts also.
Yup that would involve your body weight stretching your leg muscles then you pushing back against the stretch and weight
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Old 02-13-2009, 11:15 PM   #13 (permalink)
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Originally Posted by Uchaaa View Post
Can you give me some videos, because I just dont understand it properly with a text.
http://www.youtube.com/results?searc...ry=plyometrics
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Old 06-05-2009, 05:41 PM   #14 (permalink)
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yes definitely, plyometrics should have a place in every martial artists training programme...for me personally, lower body plyometrics have helped with my foot speed and general speed in both grappling and sparring...i do 2 sets of lateral box jumps and 2 sets of plyometric push ups twice a week before my weight training...ive only been trainign in this way for around 8 weeks but i can definitely feel the benefits...

i agree with Das Ubermensch when he said 'I wouldn't suggest doing plyometrics solely'...i believe plyometrics and olympic lifts and there variations area very good combination
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Old 06-06-2009, 12:47 AM   #15 (permalink)
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Originally Posted by gonzalez89 View Post
i agree with Das Ubermensch when he said 'I wouldn't suggest doing plyometrics solely'...i believe plyometrics and olympic lifts and there variations area very good combination
Yeah, agreed. You can also superset a plyometric exercise with a power/strength move, such as box jumps right after squats, or plyo push-ups right after bench.

It's also important to do different types of plyos, such as from a seated position, one legged, etc. Check out my log for some pretty cool stuff, I've been doing plyometrics about 2x per week lately, and I'm really digging them. My favorite is doing a standing box jump then jumping down and doing a long jump right when I land.
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Old 06-11-2009, 05:20 PM   #16 (permalink)
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Yeah, agreed. You can also superset a plyometric exercise with a power/strength move, such as box jumps right after squats, or plyo push-ups right after bench.
that sounds like a good idea but i have to criticise it...plyometrics should be done with very high intensity(90percent and above) in short bursts(below 10 seconds)to get the best training effect, so if you try to maintain this intensity for too long by adding another exercise in a superset, it is likely that your technique will begin to deteriate and thus increasing the chance of injury...basically if you dont use plyometrics right, youll get injured...
but fair enough if you've been training like this for some time and have seen good results, who am i to say its wrong?...i just though that was worth mentioning
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Old 06-11-2009, 09:04 PM   #17 (permalink)
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Originally Posted by gonzalez89 View Post
that sounds like a good idea but i have to criticise it...plyometrics should be done with very high intensity(90percent and above) in short bursts(below 10 seconds)to get the best training effect, so if you try to maintain this intensity for too long by adding another exercise in a superset, it is likely that your technique will begin to deteriate and thus increasing the chance of injury...basically if you dont use plyometrics right, youll get injured...
but fair enough if you've been training like this for some time and have seen good results, who am i to say its wrong?...i just though that was worth mentioning
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Q: Joe,
I've read books from certain athletic trainers that advocate a training method involving a combination of weight lifting followed immediately by plyometrics as a preferred method of training for athletics. Examples would be following a set of benches with medicine ball throws or squats with vertical jumps, with about a minutes rest between. What would be your opinion of this method?
Thanks,
Dal B.

A: Dal,
The type of training that you’re referring to is usually called “Complex Training” or “Transfer Training”. The theory behind this type of training is to try and transfer the higher threshold motor units that were stimulated from the weightlifting effort into a synchronized activity. I have used this form of training with my athletes and it is effective. You wouldn’t perform this type of training all year long – this is something I would “save” for certain times of the year. I recommend a 3-4 week cycle for advanced athletes that are trying to peak for something.

If you’re going to give this type of training a try, I recommend following these guidelines…

* Your strength training effort should not exceed 20 seconds. (I prefer 1-3 reps with a moderate to heavy weight. All reps should be completed without any help – NO FORCED REPS!)
* The plyometric exercise that follows your strength exercise should last the same amount of time as your strength exercise or slightly longer. But, it should never last longer than 20 seconds.
* Rest for about 10-20 seconds between the completion of your strength set and the start of your plyometric exercise. If you go immediately into your plyometric exercise with no rest, you will increase your chance for injury. Resting for 10-20 is enough time to slightly recover from your strength set, but it’s short enough to still get a transfer from your strength training effort.
* I recommend performing 5-10 sets of these strength/plyometric “supersets”.
* I recommend performing only 1-2 other exercises after you’ve completed your “Complex Training”. For example, let’s say you performed 8 sets of 3 reps in the trap bar deadlift supersetted with 15-second sets of tuck jumps; you can finish your workout by performing 3 sets of low back raises and then some abs.
* You do NOT perform “Complex Training” during every workout of the week. You only would perform this type of training for one area at a time. (Your other workouts during the week would be performed in “normal” fashion.)

Yet another option to get the job done…
Joe D.
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Old 08-22-2011, 07:36 AM   #18 (permalink)
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My question is exactly that in a nutshell:do plyometric exercises have a place in the training regime of a martial artist? If so, why? Or why not?
Have you had any personal experience with plyometrics? What results did you obtain with them,and would you reccommend them? Why or why not? How do you feel that plyometrics affected your performance as a martial artist?
Sincerely,
Feredelance
For me Plyos are essential to any Martial Arts discipline as they improve explosive strength, agility and resistance. Here is an article I wrote about it:

http://www.reactionsport.com/plyomet...-martial-arts/
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Old 08-22-2011, 05:14 PM   #19 (permalink)
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Plyometrics do have their place, but they are far from necessary.

Squats and the Olympic lifts will do the job even better than plyometrics.
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