Adding jumps to routine

Sat, 01/17/2009 - 6:37pm — Tom Acker

How do you add jumping (plyos) to an existing strength routine?
My goal is to develop more explosive power to aid throwing.
Do I add the jumps as an assistance exercise on leg and back day or make them a workout unto themselves?

Currently my training is fairly basic.
Monday- Power Squat, snatch grip pulls, chins.
Tuesday- Either Push Press, Close grip Incline or Bench Press (10 sets of three reps) plus two assistance exercises. Rotating the core exercise every two weeks.
Wednesday-Forearm & grip
Thursday- Box Squat, Deadlift, Dumbell rows.
Friday- Same exercises as #2 but for four max singles.
Saturday- Throwing.
Sunday- Forearm & grip
Monday- Olympic Squat, Barbell Rows, pulldowns.
from here it repeats.

Any thoughts would be much appreciated.

Training and Nutrition

Sun, 01/18/2009 - 1:17pm — Nick Hinde

plyos

http://drsquat.com/content/main/training-and-nutrition/unbelievable-anot...

Nick

Thu, 01/22/2009 - 10:11am — JeffS Timex Inspired

You might want to first

You might want to first consider adding a pre-hab / preventative shoulder routine to prevent imbalances and or impingements from training the anterior deltoid so intensely. Make sure you have balanced upper back / shoulder scapula area and rear deltoid strength. What good would increased leg power be if your shoulder is cranked? Just my 2 cents. I had a shot-put coach that had us do bleacher jumps - all the way up (jump up and squat all the way down and jump up to the next step). I think it helped a little bit in the throw... But where we really noticed it was a few of us "stocky white boys" were soon able to grab the basketball rim and another guy could almost dunk (we were all under 6 foot one inch).