Plyometrics for martial arts?

[mjfan12]

What are some good basic plyometric movements that can help out martial artists?

There are tons of movements and I don't know where to begin.

so it would be cool if someone can post up a few good excercises (like maybe 5ish) and a weekly routine I can do like number of reps and sets.


I have always lacks power, speed, and explosiveness. maybe my muscle fibers suck and are mostly slow twitch I think, and I also dread doing plyos so I never did them consistantly to notice any improvement. SO this time Im willing to give it a real shot.

[Lemonrise5]

Squat jumps.
P.S. Jump rope is plyometrics too.

[Tom P]

Clapping pushups, clapping pullups, box jumps, medicine ball throws, hops

[amphibious]

Originally Posted by Tom P

Clapping pushups, clapping pullups, box jumps, medicine ball throws, hops

Clapping pullups? Are you saying pull yourself up so forcefully that you can clap and then catch the bar on your way down?? I'd like to see a video of that...

[Tom P]

http://www.warriorforce.com/thehomegym.wmv

[wufabufa]

i don't think that's a realistic exercise for someone who already lacks power in the first place. Ross is a freak and he's spent years and years to get where he is.

[Brandon MacRea]

Clapping pull-ups aren't as hard as they seem. It takes a little bit of getting used to to wrap your head around the idea of letting go of the bar (while trying not to wrap your head around the bar...), but it's not something that takes years to work up to or anything.

Tom P gave a great list to get you started. Try to integrate them 2x per week in brief sessions, ideally seperate from your skill/conditioning/strength work. Keep the rest between sets enough to keep a maximum effort. If at any time during your set you can't move at full speed, stop, plyometrics aren't an endurance exercise (when you're introducing them atleast)

No, I don't think jumping rope is a plyometric exercise...

[Mark Limbaga]

Before even considering plyo, are you already prepared for it? plyo is dangerous and if done prematurely, you can mess up your joints

[mahalo]

as a circuit, 5x

10 burpees
10 pushups
10 squat jumps
100 jump rope

[Ian Coe]

There seems to be confusion about when it comes to plyometric training and doing hard variations for conditioning purposes