Profile picture of Reed Longevity

Reed Longevity

@CoachGeoffReed

Published: June 27, 2024
3
37
448
1/12
05:44 PM

Plyometrics is a term for shock training.  i.e. Movements that involve repeated, quick stretching and contracting of muscles and connective tissue. At 47, I typically prefer to get my weekly dose of shock training from playing sports like basketball and soccer.  But sometimes life gets in the way. If I can’t play, I’ll go through a plyo routine like this instead. Here’s one I experimented with earlier this week loosely based on @kneesovertoesg’s terrific @atgexercise 13-step plyo routine: 🧵

Image in tweet by Reed Longevity
Image in tweet by Reed Longevity
2/12Continued
05:44 PM

1. Backwards Walk x 1 min

3/12Continued
05:44 PM

2. Backwards Run x 100 steps

4/12Continued
05:44 PM

4. Karaoke x 50 steps, each side

5/12Continued
05:45 PM

5. Forward run x 50 steps

6/12Continued
05:45 PM

6. Low Squat Pulse x 20

7/12Continued
05:45 PM

7. Low Squat Jump x 10

8/12Continued
05:45 PM

8. Lateral Jumps x 20

9/12Continued
05:46 PM

9. Depth Jump x 10

10/12Continued
05:46 PM

10. Depth Jump Plus Box Jump x 10

11/12Continued
05:46 PM

Bonus: Bottom Half Squat x 15 Finish by balancing out all the top-quarter work you just did with slow, bottom half slant squats. You can use bodyweight, goblet loaded, or a barbell.

12/12Continued
05:46 PM

That’s it! I think steps 1-8 above are a good warmup for sports too! Recently I’ve been going through all eight prior to playing basketball or soccer. ATG Online Coaching: https://bit.ly/3NziJB7 ATG Equipment (including the ATG Family Nordic Bench I’m using in this thread!) https://bit.ly/3RrvKxA (use code DUNKDAD50) The Uncivilized Sneaker: http://uncivilizedsneaker.com/... Weekly Email Articles: https://reed-strength.ck.page/...

Share this thread

Read on Twitter

View original thread

Navigate thread

1/12