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The final touch of power… | Boddicker Performance

Filed under: plyometrics

The final touch of power…

by on Mar 3rd, 2009

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Phase IV Plyometrics:

After having completed several sessions of Phase III, the athlete is ready for the next step. The athlete is now prepared to do higher intensity reactive plyometrics like repeated vertical jumps, hurdle jumps, power skips and bounds, repeated long jumps, etc. In this time, I still prescribe jumps that are mostly ground to ground contacts. I’ve found drop jumps to be too advanced of a progression right now for runners as most are just too weak to get maximal benefit.

Phase V Plyos:

Finally, athletes can get into the stuff like reactive box jumps, where gravity’s force is exacerbated with the use of boxes and steps. Generally, it is not for quite some time that athletes get to this level. Oftentimes the athletes will only progress as high as Phase IV as the stimulus is plenty to accomplish our goals of running more powerfully and efficiently. However, after several months or years of development, we’ll add some in to shock the body into higher levels of performance.

However, after the completion of Phase IV, I’ll begin to add in lower level jump circuits on recovery days to increase work capacity and to add a new dynamic to training. Throughout the training year, we’ll shift emphasis between various levels of plyometrics and jumps to keep the body adapting.

Yours in strength,
Carson Boddicker

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