Originally Posted by gonzalez89
i would reccomend keeping you plyometric exercises simple...for your lower body:
lateral box jumps
1 legged depth jumps
for the upper body:
clap push ups
plyometric depth push ups
medicine ball slams
these are the only plyometrics exercises i do...i usually do 2 exercises for my legs and plyometric push ups for my upperbody, twice a week, before i do my weight training...as for rep ranges, quality over quantity...that means jumping or exploding as fast as possible and stop the exercise once rep speed slows...2-3 sets of each should suffice...
combine plyometrics with olympic lifts and youll be knocking people out in no time haha
gonzalez89 is absolutely right, keep it simple. Clap push ups and MB slams are great for upper body.
My lower body favorites are box jumps, squat jumps, burpees, split squat jumps.
Just remember to not do plyometrics more than 2-3 times a week and never two days in a row. You'll end up killing yourself.