Is it ok to do cleans before or after a plyometric session or should they not be done at all?
do plyos with speed, then do cleans with weights afterward
Originally posted by marshall
do plyos with speed, then do cleans with weights afterward
Why?
because in my experience, one can get good results out of each training element in that order but good results in everything is less likely in other orders.
Also, it’s the way I do it.
Why are other orders likely to be less successful? I can think of several very successful athletes who perform weights before plyos and sprints. It really boils down to what is performed and how. Each sequence has its own benefits and costs, none are exempt from either.
You still haven’t answered my question. You told me your reason for writting what you posted, not WHY it should be performed in this particular order and grouping. Answering a post for help with an emphatic statement without justifying your reasons is completely irresposible.
Teach and discuss, do not dictate.
in my experience doing plyos before olys, work nicely. The plyos make the olys faster, and are a nice warmup for the olys.
On the flipside, the olys warmup up the body for plyos too, but if the lifts are done from the floor I find myself too fatigued for reactivity. Olys from the hang work better if done before plyos and can add a nice CNS excitation. I for example have jumped 2inches higher after doing power jerks.
keep the reps under 3 though - singels and doubles even better.
I have found that cleans can work before short acceleration work very well, with our without a break before running.
I have yet to try too many combos…
I like plyos before or after…speed depending on the period and goal.
I do cleans before and after plyos depending on what period I’m in. Also, there is a certain reality built in with my program. I have to share the weight room with other sports at my school!! So at times I have to get my lifts in when I can.
plyos first…more stress on the body and works the cns over pretty good. want your cns to be fresh for that stuff
I always give speedwork priority number one. Dazed your insane. Have you ever thought of becoming a lawyer.
Consider the benefits of plyos:
- To reduce Golgi Tendon inhibition
- Maximise the Mystatic reflex
- Increase RFD.
I contend that plyometrics for sprinters is unnecessary for the following reasons:
- Sprinting itself is plyometric (and develops RFD)
- Olympic lifts have a plyometric component (and develop RFD)
- Ground contact in sprinting is less than 0.1s for elite performers at top speed. Most jumps/hops have significantly greater GC
- High injury risk especially at muscle tendon juncture
- Without use of (expensive) technical equipment such as jump mats progression is difficult to quantify
- THe fastest man of all time didn’t do them
If performed foot contacts should not exceed 40 per session.
Numbertwo care to comment?
Couple of questions for Charlie:
For the record. How long did ben johnson use plyometrics for. Why were they cut out of his program. I am assuming because of bens knee problems ect. I know you mentioned you prefer plyometrics which are vertical in nature. What do you think about the standing triple jump drill? Numbertwo mentioned it might be too tough on sprinters. Either of you care to comment. Thanks.
Also numbertwo I heard it through the grapevine that this area is your speciality. Is this true.
what do you all think about complex training…lifts followed by a complementing plyometric movement. such as squats @ 3rm followed by box jumps or tuck jumps…
I just would like to comment also I saw an article which referred to charlie as finding a comparison between horse menure and plyometrics. Charlie. lol? Ah the things people will print.
David W had a thread on complex training back in january I think!
A few of the athletes I train with use it in there sessions (for the record they are usualy injured coincidence!) I myself used that method last year, was I fast? oh yes and very strong (was able to squat 200kg 6 reps) did I get injured? yes. Have I ever really recovered? No.
I dont know and I cant blame the complex training for my onset of injuries, but all I know is when I used weights simply to get strong (and look good) I was getting faster (not super fast but it was coming) and I didnt have one injury.
Pobably frowned upon but I now do weights to get STRONG and leave the speed development to the track! (however that only syarts this gpp)
I was doing speed work for 8 months but wasn’t consistently doing any strength work. For two weeks I’ve been doing plyos now and the gains in physique, acceleration,explosive ability and strength are very impressive. I’ve done olympic lifts in the past but I think I responded better to the plyos. The plyos have also helped me be able to tolerate more high intensity activity.
I would do plyos before weights. Do to plyos you need to be quik and have a quik rate of force development. If you do enough plyometrics after the plyometric component of the training session your rate of force development will have suffered. If you have a slower rate of force development you can still lift weights becuase you don’t need to have a high rate of force development to lift weights effectively, look at powerlifters. If you do the weights first though they will fatigue your muscles in a manner that you will have a hard time doing plyos effectively. Of course alot of this depends on the amount of volume of weights and plyos. You can do weigths before plyos if the volume of weights is smaller then usual.
You got my attandance I also feel that i response better to plyometrics
what plyometrics execises you do?