OK, are there any non-plyometric exercises/drills I can do that will make plyo not suck quite as much when I'm forced to do it?
Mon 5-03: kickboxing, then point sparring. The first 25 min was all triple sliding pump kicks.......unpleasant, but it's a friendly entertaining group of people, so that helped.
Tue: Due to poor planning by me and bad communication on all fronts, various kids' activities prevented me from working out.
Wed: Karate followed by MMA combination class, which was jump rope, bag work and then flow drills.
Thur: Judo; a lot of rolls and breakfalls, uchikomi, ukemi, then some neutral randori. Fun as shit, and I'm hoping the new guy stays, because everybody loves a tall skinny uke!
Fri: ran 4 miles
Sat: Judo; see above, but with work on o soto gari.
Yes, but they revolve around multiple participants. You could technically do the “fun ones” solo, but I created them to be done in pairs, primarily, minimum of 4 people for maximal benefit (4, 6, 8, 10.... people can participate).
Purpose: Reaction Time/Anabolic Power/Speed/Precision
1. You and a friend lay parallel to each other on your stomachs, preferably with both of your feet pressed against a wall.
2. You have two more people, one in front of each of you, standing about 15 yards out.
3. For visual reaction time; one of the two people makes a gesture or drops a ball, some kind of visible, physical movement that signifies, “go.”
4. You and the friend pop up to your feet with a power push-up.
5. Sprint the 15 yards to the person that was standing ahead of you.
6. Perform a shoot and a dump to the side.
First person to shoot to their feet, sprint the 15 yards and performs a successful, technically executed dump gets a point. The competition factor generally creates greater effort. First to 10 wins and ends this exercise.
Purpose: Reaction Time/Full-Body Coordination/Anabolic Power/Speed
1. You and a friend lay parallel to each other on your BACKS, preferably with both of your feet pressed against a wall.
2. You have two more people, one in front of each of you, laying on their stomachs 10 yards out.
3. One of the two people (or a third party not involved) makes an audible gesture, like saying “go” or smacking the ground that signifies, “go.”
4. The two guys laying on their stomachs 10 yards out (one in front of each of you), pop up to their feet and sprint toward your position.
5. You and the friend pop up to your feet, turn and face the approaching guys.
6. The two approaching guys will sprint up and shoot a double leg.
7. You and the friend have to execute a successful sprawl.
First person to get to their feet, turn around and execute a successful sprawl before the two guys who popped up from their stomachs and sprinted toward you for a shoot, gets a point. First to 10 wins.
Just for starters.
Less fun ones. Dumbbell jump squats, box jumps, hurdle broad jumps. Nothing beats a power snatch and power cleans, but I recall you weren't aware of how to perform those movements.