Absolutely love this channel! Being an ex pro baseball player i still train everyday. Mostly calisthenics for upper body but lower body i pick from this channel so much! The free content you guys pump out is nothing short of extraordinary! Can easily charge crazy amount for this information. But giving without expectation is awesome and that’s what you guys do! So seriously thank you OTA 🙏🏽🤘🏽
Coach, what are your thoughts on the amount of exercises you've selected here? I've always been one to only select 3 "plyometrics" exercises per session tops, but usually multiple sets. Is your thinking lower sets but more variation of exercise? Would be great to hear your thoughts. Great content as always, thanks
The biggest mistake with plyos is too many exercises and not enough sets (typically 1-4 exercises - usually only 2-3 exercise for most, those who get to 4 exercise are superstars. Warm up is critical (see below). The achilles tendon is what perceives the load - make sure you warm it up first. Max effort on EACH REP regardless of height of box/hurdle/etc with full recovery between sets - 3 minutes or more. Typically 100 ground contacts per week to start with well-conditioned athletes able to take on 300 ground contacts each week. Hope this helps! 5 Warm Up Principles: 1 Warm up achilles 2 Warm up frequency before range 3 Acquire range 4 The warm up must be dynamic 5 The time to warm up is about the same time you train Plyo Progressions: To determine height of plyo box to increase the vertical, this is what you need. The qualify increases in height of box - the correlation with strength is key o ankle height - 1 x BW squat o belly button - 2 x BW squat o nipple line - 3 x BW squat
Chris bro thank you for everything you doo me and bro watch your videos all the time and apply your methods to our workout even your emails I get be some amazing information for any athlete or somebody like me a ex athlete tryna get back to what I love appreciate you bro 💯✊🏾
Do your program include progression from lowest level of difficulty in the movement to highest? I’m interested in getting my 9 year old involved in some plyometrics and some footwork drills not sure where to start.
