Ive decided to add 1-2 plyometric sessions a week
Depth Jump
Tuck Jumps
Lateral Jumps
Double Jumps
Should I use periodization ?
any ideas ?
Any rhyme or reason to the choices? What is the rest/sets/reps like? What are you training for?
There is periodization involved with plyo’s also
You want to start with up motions only
then with horizantal
Then difficult
What is your goal with this? To become a better plyometrician? To go to the plyometric world championships?
I hate depth jumps. Hate em! Why do you need them?
LOLLLLLLLL better plyometrician… im literally rolling on the floor laughing… !! HAHAH
OFF SEASON BASKETBALL … 
i thought 3x10 on depth jumps.
If you’re playing hoops regularly, there is not that much of a need for high volume plyos. You can work other area such as strength and speed, which can also improve your verticle.
i’m working with heavy weights for strength
speed… hmm. what u mean ? sprints ? sounds good… ! any ideas ?
I do not know how much info you are looking for on depth jumps but here are some thoughts from Verkhoshasky, a russian sports scientists of depth jumping…hope it helps, sorry if it is more in-depth info than you were looking for! Not sure about how to interpret all of his writing but maybe this info will help with some newer info on depth jumps to help you decide how to incorporate them.
According to Verkhoshansky, depth jumps act as “shock methods of improving the reactive ability of the nerve-muscle apparatus in which the leading method was take off after a jump for depth. At this time this method has a firm place in the preparation of sportsmen in various specialites.”
The height recommended by verkhoshansky is 0.75-1.15 meters…“special investigation has shown that effective improvement of reactive ability of the nerve-muscle apparatus is acheived in the take-off only from a determined height…the first height (0.75m) maximum speed is acheived in switching the muscles from yielding work to overcoming work ad the second height (1.10m) corresponds to maximum dynamic strength developed.”
**Verkhoshansky states in the article that raising the height is ineffective , due to changes in “take off mechanisms”, he write some confusing stuff which I am having trouble fully understanding as to why the height should not be raised but he states that, " In other words the exercsies lose their meaning."
WHY USE DEPTH JUMPS?
" And so it is clear that jumps for depth mainly improve the ability of the sportsman to effectively make use of his strength potential in predetermined conditions of the regimine of muscular work. THEY ARE EFFECTIVE ONLY WITH OTHER METHODS OF A STRENGTH , SPEED-STRENGTH, and REACTIVE-EXPLOSIVE CHARACTER. Becasue of this , it is advantageous to fullfill them at the end of the stage of strength preparation or at the end of the preparatory period of training. …It is necessary to bring them into training gradually."
HOW TO USE DEPTH JUMPS, HOW MUCH!
“The number of jumps depends upon the qualifications and preparation of the sportman.”
Prepared sportsman = 2x per week , “optimal number of take offs after depth jump should not exceed 40.”
Less Prepared= 20-30 reps, 1x per week is sufficeint.
THe jumps are done in series…10x from a height of 0.75m, 10x from 1.10m, these are repeated 2x times …" between series it follows to fullfill running exercises and exercises for relaxation. After depth jumps it is expedient to use general developmental exercises including strength exercises with moderate loading…It is best to include depth jumps in training sessions which are devoted to speed-strength preparation, and to combine them with barbell exercises (if they are not used to a great extent). THe second time depth jumps can be performed in sprinting or jumping sessions–before the sprint or after the jumps ( if there are not many jumps)…it is desireable that jumpers and throwers fullfill the depth jumps three to four days prior to training in the main exercises. …Depth jumps should be discontinued ten to fourteen days before competition.Generally speaking the number of depth jumps in the summer season should not be great."
thanks!
THe jumps are done in series…10x from a height of 0.75m, 10x from 1.10m, these are repeated 2x times …"
what does that mean ?
I think this means that you stand on a box 0.75 meters high drop down and jump up, depth jump. Repeat 10 jumps on a 0.75 meter box, then do 10 jumps off of a box that is 1.10 meters high…after you have completed the 20 total jumps (10 off of each height) that would equal one series…you would then rest or do other exercsises for relaxation or at a moderate weight, after sufficient rest, return to the depth jumps and repeat the initial session 10 x from 0.75m height, then 10x from a 1.10meter height…this will total 40 depth jumps total…keep in mind that 40 reps is NOT what you have to do, I would monitor form and as long as you form is good, you can continue the depth jumps, if form starts to get sloppy I would cease the exercise at that point…hope this helps…!
Cool, thank you !