Programming Plyometrics - calling LSU777

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After DL, after squat? Alternate weeks substituting squat day for plyo?

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I am not 777, and don't fully know what the P90X routine is, but I'm not a huge fan of plyo following leg exercises if the plyo is higher impact.

I might consider doing it before either dead/squat and alternating which day it falls on week to week. That way, you aren't consistently sapping one lift or another.

Plyo is best for situations where you are able to give it your full attention.

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That’s similar to what I think, I should do plyo when I’m fresh. Just looking for an intelligent way to incorporate it. Thanks for your input.

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Sure. If you always did it on Monday or Fridays, I'd worry you run into a greater injury risk with one pattern or lose a balance between quads and posterior chain.

Alternating hopefully would help you avoid those imbalances.

It doesn’t have to be specifically P90x version. I just have access to it. Incorporating some athleticism into the workout, instead of just the lifts.

I like that. So if I went with sprints, when should I schedule it?

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I like that. So if I went with sprints, when should I schedule it?

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I do sprints after leg work and it's never bothered me. Plyo is really technical, which is why I prefer it before leg work.

Sprinting...unless you really care about mechanics, after your main leg work has always been ok for me. I'm not trying to run the 100 M at the Olympics.

By then you're warm and if you're just looking to get more athletic, developing top speed is not priority 1. It's also great cardio and good for fat loss.

If that is what you are after I would suggest the following similar to wendler

Warm up-
Jumps or throws- 10-12 each similar to broad jump, vertical jump etc or bfs dot drill.

Conditioning- sprints/prowler and jump rope

Jump rope is my number 1 go-to for developing Athleticism.

As far as scheduling

Do 5-8 min of jump rope after lifting and 2 days a week push a prowler or do some sprints.

Athleticism is about two things

1) body awareness i.e. controlling the body through space, think gymnastics

2) footwork


Jump rope teaches footwork and teaches you to be aware of your lower half while moving through space. It's the main form of exercise for boxers other than bag work and I would consider them to be really atheletic.

Go watch Ross enamait and tell me if he lacks Athleticism.

Absolutely, but their number one effect is the position it puts you in and teaches you to run at...I.e. perfect body angle.