This workout was a killer.  I dunno why but I always underestimate plyo workouts.  At the time they don’t seem to work you too much but after a couple of hours your muscle starts to feel sore.  Then the next day the DOMS set in.

But in those three hours I did all the major muscle gorups:

  • Explosive 1/2 Push Ups (Wide): 10 x 2 sets
  • Explosive 1/2 Push Ups (Narrow): 10 x 2 sets
  • Jumping Squats: 10 x 3 sets
  • Ankle Hops: 15 x 2 sets
  • Press + Jerk*: 10 x 3 sets (the last set was to failure at 8).

* This is exploiting something called the static-dynamic protocol which I read about a few weeks back.  When you perform an explosive movement then by its very nature it doesn’t have the time to recruit many fast-twitch muscle fibres.  However, if you do a maximal strength exercise beforehand which activates many fast twitch motor units then you’ll be priming your muscles and CNS.

The result = more effective plyometric exercises.