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  • Plyometrics

    Just wondering if anyone has a good plyometrics routine that they could forward to me.

  • #2
    A little word of advice. Easy does it! You need to work into plyometrics gradually (adaptation phase) to strengthen your tendons and ligaments. Otherwise you will hurt yourself. Quality over quantity. Start with exaggerated skipping and work up to bunny hops after a couple of weeks. For your upper body you can try "clap" pushups. You can also work in some box jumps. This is something you should read about. Get yourself a good book. Good luck!

    Originally posted by furlofmalta
    Just wondering if anyone has a good plyometrics routine that they could forward to me.

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    • #3
      If the old brain cells still work, I remember a firefighter who competed in the firefighter combat challange, in the over age 50 division. If the my memory serves he was from the seatle FD and his name was Roy Davis. He used the same type work out that you are asking about. The firefighter combat challange web site use to have a article posted about what he used to get ready for competition. I do not know if it is still posted or not.

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      • #4
        This will comnnect you to Roy's website. http://combat.island-escape.com/
        Stephen J Bourassa
        Latham FD (NY)
        member since 1969
        challenge competitor since 1993

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        • #5
          This a drill that came from the Fort Wayne (IN) Fire Department

          http://www.davenport.k12.ia.us/smart.../dot_drill.htm

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          • #6
            Careful

            BE very cautious, plyometrics can and will back fire on you. Start with ground level routines on a soft surface like grass or rubber matting. I get my guys doing routines that include 3 sets of 20 reps of stuff like lunges both static and moving, squats of differing widths, pushups of all differing types, bearcrawls, inchworms. All before they start with LOW platform exercises. Everything is done in moderation and only 1-2x/week along with stretching and cardio routines to keep the body from freaking out. The worst thing you can do is start plyos before your body is ready for it. Most guys let their egos take over and they end up either hurt or frustrated. For more feel free to e-mail me. I also have a workout going to the IAFF website next month if you want a copy

            ORlando Gomez FF Portland Fire & Rescue/PFT/ P.T.
            [email protected]

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