/pol/ - International /Pol/itics & /Bant/er

PLYO-FUCKING-METRICS DAY
>B-B-But frogman your are using difficult words, what is this plyometrics thing?
Sit down and listen, nusoi. this frog will explain everything.

Plyometric exercises are designed to build explosive strength in your legs and strengthen the key tendonds that make you able to walk on two legs. Plyo is non-negotiable for anyone in combat sports and other sports that require sudden violent energy output.

You will need a box or something with elevation that you can safely jump on and from. the higher the elevation the higher the difficulty level. for beginners you can start with something at your ankle height, advanced athletes (such as yours truly) dodis up to hip length or higher. I also do this with a weight plate because I am physically addicted to destroying my legs but for starters I'd advice doing this unweighted. Plyometrics are very intense and injurious. You need to start slow and practice the move before doing it full force.
3x10 sideways box jumps, 10 for each side
this is a difficult exercise, you need to jump up and sideways and land on the box, then step back over to the side you were jumping from and land like in the exercise 1. practice this first before you do it forcefully. I've seen people snap their tendons doing this improperly.
3x16 donkey kicks (standing)- kick forcefully, google the exercise if you don't know how to donkey kick. Also hold your leg at max extension and squeeze your glutes for a second at the end of the exercise. this actually extends possible movement range of your legs as your actual movement range is limited by your brain rather than your muscles and tendons. my holding at extension and making your mucles work your brain gets the signal that the position you are in is safe.

3x12 box jumps: violently jump up and land on the box without falling over. you will then turn around and jump off the box by just stepping over and landing softly on your feet. the second part is as crucial as the first one: you need to learn to distribute weight while landing. when you land on the ground you aim 1. for as soft a landing as possible 2. you need to slightly jump up using just your heels and calfes right at the point of landing. this hard wires your brain to land safely.
3x16 for each leg glute bridge marches (weighted), do them forcefully like you were kicking off the floor.

And that's it. remember to warm up before this workout as it can fuck you up if your tendons and muscles are unprepared for this.

do my workouts you ingrates or I will disintegrate you with my amphibian fury.