I have a question not about the video I train and do Plyometrics Monday Wednesday and full body lift Tuesday Thursday I also have my sport Monday through Thursday and a tournament on Saturday so I rest Friday and Sunday I feel sore all 4 days when I’m doing Plyometrics and lifting and i over working my body
45s for 3 sets are just the baseline for most isometrics. Progressive overload by increasing either the duration or the number of sets are always good. But as long as it doesn't drain your energy too much for strength and plyos exercises.
Couple of other considerations Continuing about training frequency, bro, pay attention to the schedule of your sport practices (if you have them). A lot of jumping on the court (even non max jumping) may interfere with your plyo trainings. So you gotta figure out the doses of plyos that you can handle with that sport practices and optimise the plyo schedule. Kinda state-of-the-art approach: high and low days, so put your training at the same day with hard practices, best time - directly before or separate them, but keep 6h in between And other possibility is stress. If you're constantly in that state, all your trainings are not gonna give you optimal results (if any). Cause stress blocks adaptation. So in this case, it'll be reasonable go for minimal doses during your trainings (not to make the state worse) and then as your other issues are resolved, you can go harder and expect some gains
Sir which improves strength and power more. A rep tempo that is rapid touch n go ( continuous squat jumps ) or a dead stop / paused reps ( seated jumps )
