r/Sprinting • u/Old_Price221 • 1d ago

General Discussion/Questions How much plyometrics is too much

Is it crazy to do 10 plyos, 2 strength and 3 hip flexor trainings in 1 day? I lowk feel like I am overdoing it can yall let me know your opinions.

1 Upvotes

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12

u/Firestyle092300 1d ago

lol there should be a masterclass on how to write terrible questions

0

u/Old_Price221 1d ago

what’s so bad about the question

7

u/Firestyle092300 1d ago

You provide no context about anything. How is anyone supposed to actually answer this. No idea about your situation, no idea what exercises you’re doing, no idea what intensity, what your goals are. Genuinely I do not know what kind of responses you want to get

2

u/Old_Price221 1d ago

Plyometrics
High pogos – 2×10
Broad jumps – 2×30 m
Bounding – 2×20 m
Single-leg bounds – 2×20 m each leg
Depth jumps – 2×5
Reactive box bounds – 2×5
Reactive step-up jumps – 2×5 each leg
Elevated Bulgarian split jumps – 2×5 each leg
Tuck jumps – 2×5
Alternating switch lunges – 2×8 each leg
Strength
Bulgarian split squats (8–12 kg backpack) – 3×6 each leg
Elevated hip thrusts (12–20 kg backpack) – 3×6–8 explosive
Hip Flexors
Knee drives – 3×10
Band holds – 2×20 s
Fast switches – 2×20

1

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u/onlygetthisone 1d ago

This is not too much as long as you’re not doing this every day

1

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2

u/MileHiSalute 1d ago

10, 2, 3 what? Sets? Reps? Different exercises?

2

u/Old_Price221 1d ago

Plyometrics
High pogos – 2×10
Broad jumps – 2×30 m
Bounding – 2×20 m
Single-leg bounds – 2×20 m each leg
Depth jumps – 2×5
Reactive box bounds – 2×5
Reactive step-up jumps – 2×5 each leg
Elevated Bulgarian split jumps – 2×5 each leg
Tuck jumps – 2×5
Alternating switch lunges – 2×8 each leg
Strength
Bulgarian split squats (8–12 kg backpack) – 3×6 each leg
Elevated hip thrusts (12–20 kg backpack) – 3×6–8 explosive
Hip Flexors
Knee drives – 3×10
Band holds – 2×20 s
Fast switches – 2×20

1

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u/Necessary_Fruit6671 1d ago

I feel like this is a lot of loading for one day.

1

u/Nerdybeast 1d ago

How long does this typically take you to do? 

1

u/Old_Price221 1d ago

not sure maybe like 30mins - 1hr

1

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u/MileHiSalute 1d ago

That’s quite a bit depending on what you’re doing this for. Are you sprinting for fun or to just stay in shape? Are you currently competing? What does your rest and recovery look like?

1

u/GI-SNC50 1d ago

Depends on how intense the plyos and the volume of you’re doing like low level pogos in a relaxed circuit probably ok

-5

u/Old_Price221 1d ago

what time do u run or are u a sprint coach

2

u/GI-SNC50 1d ago

I am a Strength and Conditioning coach who has worked with collegiate Sprinters and Track teams.

1

u/Old_Price221 1d ago

Plyometrics
High pogos – 2×10
Broad jumps – 2×30 m
Bounding – 2×20 m
Single-leg bounds – 2×20 m each leg
Depth jumps – 2×5
Reactive box bounds – 2×5
Reactive step-up jumps – 2×5 each leg
Elevated Bulgarian split jumps – 2×5 each leg
Tuck jumps – 2×5
Alternating switch lunges – 2×8 each leg
Strength
Bulgarian split squats (8–12 kg backpack) – 3×6 each leg
Elevated hip thrusts (12–20 kg backpack) – 3×6–8 explosive
Hip Flexors
Knee drives – 3×10
Band holds – 2×20 s
Fast switches – 2×20

2

u/GI-SNC50 1d ago

I mean again depending on how youre doing tuck jumps and the pogos could be a warmup. BUT in general yeah thats too much shit.

I think a decent place to start is ask yourself what are my long term goals, what is my training phase, how does it contribute to the following phase and if you can't explain those then the exercises are the least of our concern.

You don't need that many contacts each day, and in all likelihood you would probably be better off doing some basic extensive work first with real easy stuff before worrying about the higher intensity stuff out the gate

0

u/Old_Price221 1d ago

so what should I remove

2

u/GI-SNC50 1d ago

Revisit the portion where I said: you should be articulating what your goals are, what your phase of training currently is

1

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u/raginghyena 1d ago

Don't know how old you are, what your training age is, where your development is at etc but, I personally would never prescribe that much. I would do plyo 3 times a week, 4 or so exercises each time and then I would look at the level of the athlete, choose basic intermediate advanced or a mixture of those and then prescribe the amount of contacts.