New Plyometrics Program

[tsanga 0]

Leg press is bad for any sport because it essentially isolates the movement without use of glutes which are important for any sport athlete. Also, the position you put your back in while doing them sucks too. If you find one that won't mess up your back, fair enough, they're still a waste of your time.

We can't be talking about the same exercise here? A leg press is a basic movement of extension that balances extensor and flexor muscles around the hip, leg and knee areas, without the stress on the back that a squat induces.

http://www.bodybuilding.com/fun/shannon1.htm

[hockechamp14 0]

Those three players have smooth effortless skating and a long stride (Especially coffee/Niedermayer) and their techniques are/were perfect. But their transitions and other skating movements required quick feet.

Once again, to argue that you don't need quick feet or to try to discourage someone from training to improve that area...I just don't get it.

Before any area in hockey, probably the most important is quickness, fast starts, agility and plyometrics are key to improve these areas. Top end speed is great, but not as important as quickness/agility/first step acceleration.

Well I'm sure that Jaromir Jagr and Alexander Ovechkin will tell you that all thier sucess came just because they trained with a speed ladder. No these guys are big and strong; and quick and fast. If you look even at the smaller guys in the NHL, Martin St. Louis has some massive legs, and I'll tell you, it's not from doing speed ladders and shock jumps.

Pavel Bure, 5' 10" 192. He earned the name the russian rocket for a reason.

It's not that I'm discouraging training these things, as I do (although without a speed ladder.) train them myself. It's just that building up a base of stregnth will see exponentionally more improvement in a hockey player than making minimal "explosive" gains off of a speed ladder.

[hockechamp14 0]

We can't be talking about the same exercise here? A leg press is a basic movement of extension that balances extensor and flexor muscles around the hip, leg and knee areas, without the stress on the back that a squat induces.

http://www.bodybuilding.com/fun/shannon1.htm

I guess it's opinion on the leg press, as Charles Poliquin has this to say about the leg press:

Leg Press vs. Squat

When comparing squats against leg press, squats are far more effective in increasing overall strength. However, there's some evidence to suggest that the leg press might result in more hypertrophy of the quadriceps. One study showed that for the same number of reps, the leg press resulted in a higher amount of GH being produced than squats. As possible evidence, the leg press is the exercise of choice when it comes to speed skating, and I've personally worked with speed skaters whose legs made Tom Platz's look like Woody Allen's. While I'm loathe to recommend leg presses instead of squats, I merely present it as an interesting discussion point.

so there's unbiased information, take it as you'd like.

[BGM 0]

There are different elements involved in running like Ben Johnson vs. skating. Ben Johnson will always win the straight ahead sprint but I don't think he will win in agility starts and stops. Plyo's develop quickness, balance and change of direction--that is important in hockey but so is strength (to a degree--you don't want to get too big). Leg press can't be bad--just mix in other leg stuff and it's ok. It's more important to really concentrate on isolation movements such as lunges and split squats that mimic skating and running movements vs. how much weight both legs can sustain together.

[tsanga 0]

I guess it's opinion on the leg press, as Charles Poliquin has this to say about the leg press:

Leg Press vs. Squat

When comparing squats against leg press, squats are far more effective in increasing overall strength.

Yeah, I buy that. I always thought if your back can handle the squat, it's a much better exercise than a leg press. But a squat is a fairly advanced lift and if you're not strong everywhere else you could really hurt yourself. Rehabbing athletes always use the leg press as a basic strength builder.

FWIW, check out Tiki Barber's workout as an NFL running back. If anybody needs to train for leg drive and explosiveness (power), it's him. Note the inclusion of leg presses. If you really want to see something click on the video of his workout.

[Patrick67 1]

I was jumping on a trampolin yesterday, and in theory it's sort of similar to plyometics.

Fast streches and contractions of your leg muscles.

No, it's not exactly explovsive, but it's the same motion as doing tuck jumps, so it might be a little (tiny) added bonus to the fun of jumping and summersaulting on a trampolin??? ;)

[Trooper 8]

Nobody is saying that lifting without converting it into explosiveness is desireable. It's what guys like Joe DeFranco, James Smith, Charlie Francis, etc. preach.

I didn't say plyometrics are bad, I think they are very valuable. I think that the ladder drills aren't that beneficial. I don't like things that artificially shorten or lengthen someone's stride, this causes injury.

[xMenace 0]

I guess it's opinion on the leg press, as Charles Poliquin has this to say about the leg press:

Leg Press vs. Squat

When comparing squats against leg press, squats are far more effective in increasing overall strength.

Yeah, I buy that. I always thought if your back can handle the squat, it's a much better exercise than a leg press. But a squat is a fairly advanced lift and if you're not strong everywhere else you could really hurt yourself. Rehabbing athletes always use the leg press as a basic strength builder.

FWIW, check out Tiki Barber's workout as an NFL running back. If anybody needs to train for leg drive and explosiveness (power), it's him. Note the inclusion of leg presses. If you really want to see something click on the video of his workout.

I'd pick free weight exercises any day. When you're being knocked around in font of the net, you'll be thankig those strong abs and back! Start light and advance slowly but steadily. I have my 14yr old son doing three sets of 15 reps . He started May 1 doing one set of 20 at 45lbs! I held him up at the end of June at 3*15 of 115lbs because he looked borderline stressed. He did full body workouts, combined with cardio and plyo (DDR) we'll see starting Sunday how it worked.

[opus22 0]

ok. newbie to plyo here. id like to add some of this to my workouts. im older, but i still play a couple times a week and hit the gym fairly regularly. ive been told this could be a way to go for hockey. where is a good place to learn the basics, and work some of this into what i do? what is ddr? a guy mentioned it earlier and no responded.

what do you guys do in the way of core/pilates stuff? i definitely more work on my core, what are some good basic pilates exercises to start with?

[Trooper 8]

ok. newbie to plyo here. id like to add some of this to my workouts. im older, but i still play a couple times a week and hit the gym fairly regularly. ive been told this could be a way to go for hockey. where is a good place to learn the basics, and work some of this into what i do? what is ddr? a guy mentioned it earlier and no responded.

what do you guys do in the way of core/pilates stuff? i definitely more work on my core, what are some good basic pilates exercises to start with?

You can get a book or video, like Jumping Into Plyometrics, most of them cover the basics. Main points to remember:

1) If you are a beginner, do beginner movements (two-leg stuff, etc)

2) Regulate volume per session, more is not better

3) Allow adequate recovery, plyos are very demanding on the CNS

4) Perform them first if you are going to be doing other things during the workout (after adequate warm-up)

[willy0314 0]

This is a good read on plyos that I found

check that guy out if your looking to get started.

i've changed my workout to the following

warmup:

bike 5 minutes

1 set of body weight lunges

1 set of lunges with 20lb. DB's in each hand

plyo workout:

ladder drill

Latteral hops ( 1 footed, similar to a skating motion)

jump squats

drop jumps

each exercise - 2 sets of 10 reps. that comes out to about 40 or so touches, which from what I understand is about perfect.

in a few weeks, once i get bigtime into HIIT training, im most likely going to change out the ladder drills for depth jumps.

[tsanga 0]

Someone posted this a while back.

http://www.hyperstrike.com/

They have a good database of exercises, some of them are plyo.

[hockechamp14 0]

This is a good read on plyos that I found

check that guy out if your looking to get started.

i've changed my workout to the following

warmup:

bike 5 minutes

1 set of body weight lunges

1 set of lunges with 20lb. DB's in each hand

plyo workout:

ladder drill

Latteral hops ( 1 footed, similar to a skating motion)

jump squats

drop jumps

each exercise - 2 sets of 10 reps. that comes out to about 40 or so touches, which from what I understand is about perfect.

in a few weeks, once i get bigtime into HIIT training, im most likely going to change out the ladder drills for depth jumps.

Kelly Baggett is great. Make sure you read his other articles too!

http://www.higher-faster-sports.com/GoodFeetBadFeet.html

Here's a very good article outlining most of what we've been discussing on this topic.

[opus22 0]

good stuff guys, thanks for the replies!

[kovalchuk71 212]

What do you guys reccomend? Im not worrying about power right now as I realized today that I have REALLY slow feet. What do you guys do to increase foot speed? I have a ladder, if that helps you guys.

Thanks!

[D-Wo 0]

Well, you could use the ladder and high step your way through the rungs forward and backwards as fast as you can (be careful of injuring yourself by falling on it, you could also just get some string or yarn and make a grid 2x8 or however long you want to make it). You could also do this going laterally.

Sprints

http://www.exrx.net/ExInfo/Sprint.html

http://www.exrx.net/ExInfo/HIIT.html

Plyometrics

http://www.exrx.net/Lists/PowerExercises.html

[CCC8190 0]

stand stationery, and slowly fall forward. at the last second before you feel like youre about fall down, start pumping your legs. in school my sprint team does these to help leg quickness/power. also, there are SO many things you can do with the ladder. try google, because theyre kind of hard to explain without pics.

[gman 0]

Jump Rope... again, again, again, again, again......

Then jump some more rope.

[willy0314 0]

you could also try the search button. Theres a ton of threads about plyos. Google will also hit you in the face with alot of results.

But to try to put in in the right direction, you have to have a very good base, before you start doing plyos. Also they don't work like magic. If you have a nice long stride (read: propper form) you don't need to mover your feet crazy fast. My suggestion would be do do sprints. On ice or not (up hill if you can off ice). 3 times a week. maybe 100 yards at a time. rest twice as long as you sprint for. That, and bending your knees more and getting a good extension will make you alot faster then just plyos are going to.

[biff44 0]

Well, you could use the ladder and high step your way through the rungs forward and backwards as fast as you can (be careful of injuring yourself by falling on it, you could also just get some string or yarn and make a grid 2x8 or however long you want to make it).

I don't think he meant a "ladder", like to climb to your roof. He meant an agility ladder.

Get a tape on how to use it, there are around 100 different exercises.

[trox_355 0]

I'm going to make a second for the ExRx website. Not just for plyos, but there's a lot of good info on there for a lot of strength exercises. I found the website two summers ago when getting myself back to the gym and still keep it on my bookmarks. Their bookstore also can give you some good ideas if you're looking for anything to buy.

[Trooper 8]

What do you guys reccomend? Im not worrying about power right now as I realized today that I have REALLY slow feet. What do you guys do to increase foot speed? I have a ladder, if that helps you guys.

Thanks!

Not worried about power? Then why ask about plyometrics? Plyometrics are solely for developing power. Once you are strong, plyometrics help deliver force in a shorter amount of time. That is the definition of power and is where speed comes from aside from technique.

[GoHawks 0]

www.nikebauer.com

then go to training > exercises, they have exercises split into warmup, speed, strength, conditioning, warmdown... I think most of these exercises are great. I've been doing the med ball twists, and my slapper has really gotten some zing on it. Anyone else seen/tried these exercises? There are quite a few that use a ladder. Good luck!

[habookus 1]

My current plyo program is:

[each exercise - 3 sets, 30 seconds rest]

- zig zag quick feet (agility ladder without ladder)

- one legged box jump, alternating leg x30 seconds

- jumping over 2 foot obstacle x16

- side jump x16

- quick high knee jump x16

- lunge jump x16

- squat jump x16

I've been doing this for 2 years and its good, but I would like to mix it up a bit, do some different excercises, try to shock the muscles a bit, and was looking for some suggestions.

But if anyone wants a great hockey workout, try it.

[willy0314 0]

how serious (read: advanced) of a plyo program do you want?

warm up:

10 minutes joging or bike

3 sets of squats at 165lbs

Plyos: 3 sets each, about 10 reps each

one legged side to side hops

squat jumps

3ft dead falls

Im trying to remember the program but I think thats what I did last summer. It must have worked well because my coach said there was a sizeable improvement in my game/skating. I didn't skate much for prolly the first 5 weeks when I was hitting the gym hard, but I remember the first time I played a beer league game over the summer and sitting on the bench saying to my self "holy shit all that stupid jumping around actually works". The reps/sets might not be exactly right, but IIRC, that was the program I used.

also take atleast 2 minutes rest between sets. 30 secconds isn't enough.