HOW I RECLAIMED MY ATHLETIC ABILITY IN 12 WEEKS USING PLYOMETRICS!

Summary

Danny, also known as Plyomorph, presents a detailed breakdown of a proper plyometric workout. The video aims to help athletes of all sports improve their vertical jump, speed, power, and explosiveness. Danny shares success stories of athletes who benefited from his plyometric programs, addresses common excuses and misconceptions, and outlines key aspects of plyometric training, including workout placement, planes of motion, repetitions, rest periods, and training schedules. He emphasizes the importance of consistent effort and offers a personalized program to help athletes reclaim their athleticism within 12 weeks.

Takeaways

• 🏃 Plyometrics are exercises aimed at increasing power and explosiveness in sports performance.
• 📈 The video provides a breakdown of how to properly implement Plyometrics into workout routines.
• 🏀 Examples are given of athletes who have improved their vertical jump and overall fitness through Plyometric training.
• 🚀 Plyometric workouts are suitable for athletes looking to enhance vertical jump, muscular power, first-step explosiveness, agility, and footwork.
• 🚫 The program is not for those who do not put in full effort, are inconsistent with their workouts, prefer traditional strength training, or do not seek a proper Plyometric program.
• 💡 Common excuses like age, genetics, height, or lack of a top-tier training facility are debunked as barriers to athletic improvement through Plyometrics.
• 👟 The importance of proper workout placement, planes of motion, training volume, rest periods, and training schedule in Plyometric training is emphasized.
• 🔢 Plyometric exercises should be performed in the power rep range of three to six repetitions for optimal results.
• ⏱ Rest periods of five to ten times the work duration are recommended to ensure full recovery and effort for the next set.
• 📆 A training frequency of two to three days a week is suggested for Plyometrics, depending on the athlete's fitness level and experience.
• 📝 The speaker shares his background as a former athlete and exercise science graduate, highlighting his personal transformation and passion for helping others improve their athletic ability through Plyometrics.

Q & A

What is the main focus of Danny's video?

The main focus of Danny's video is to provide a breakdown of a proper plyometric workout and to help viewers understand how to implement plyometrics into their training effectively.

What are some examples of athletes who benefited from Danny's plyometric programs?

Examples include Tristan, a former basketball player who improved his vertical jump within three weeks, Phil, who experienced overall fitness and muscle improvements, and Adam, a volleyball player who felt increased vertical jump, confidence, agility, and quickness.

Who is the plyometric program suitable for according to Danny?

The plyometric program is suitable for individuals looking to increase their vertical jump, muscular power, first step explosiveness, agility, footwork, and those wanting to reclaim their athletic ability.

What are some common excuses people give for not improving their athletic ability, as mentioned in the video?

Common excuses include age, lack of proper genetics, height, previous injuries, and not having access to a top-tier training facility or gym.

What is the importance of workout placement when it comes to plyometric training?

Workout placement is important because plyometrics should be performed when the individual is non-fatigued and fully warmed up to ensure maximum effort and effectiveness.

What are the different planes of motion that should be considered in plyometric training?

The planes of motion to consider include rotational, linear, vertical, and combinations of medial and lateral movements, which can be performed unilaterally or bilaterally.

Why should the repetition range for plyometric exercises typically be between three and six reps?

The repetition range for plyometrics is between three and six reps because this range is optimal for working in the power rep range, ensuring quick and powerful movements for the best results.

How should rest periods be determined during plyometric training?

Rest periods should be determined based on the demand of the plyometric exercise, but a simple rule is to rest for five to ten times the amount of time spent working to ensure full recovery and maximum effort for the next set.

What is the recommended frequency for training plyometrics according to Danny's guidelines?

The recommended frequency for training plyometrics is two to three days a week, depending on the individual's fitness level and experience.

How did Danny's personal experience with plyometrics transform his athletic ability?

Danny's personal experience with plyometrics transformed his athletic ability by allowing him to dunk consistently on a 10-foot hoop, which he could not do before, and significantly improved his performance on the basketball court.

What is the purpose of the plymore training system mentioned in the video?

The plymore training system is Danny's formula for athleticism that he developed through trial and error programming, aimed at helping athletes reach their untapped potential by improving vertical jump, speed, agility, and power.

Outlines

00:00

🏋️‍♂️ Introduction to Plyometric Training

Danny, also known as Plyomorph, introduces a video that aims to provide a comprehensive breakdown of plyometric workouts. The video is designed to help viewers understand how to effectively integrate plyometrics into their training routines and address common questions. It showcases success stories of former athletes like Tristan, Phil, and Adam, who have improved their vertical jump, overall fitness, and agility through plyometric training. The video is targeted at athletes looking to enhance their vertical jump, muscular power, first-step explosiveness, agility, and footwork, but warns that it's not suitable for those who are not fully committed to their workouts or seeking traditional strength training.

05:00

📚 Understanding Plyometric Programs and Overcoming Excuses

The speaker discusses common excuses that prevent athletes from embracing plyometric training, such as age, genetics, height, previous injuries, and lack of top-tier training facilities. He counters these with examples and personal experiences, emphasizing that plyometrics can be adapted to any level and setting. The speaker shares his background as a former athlete and exercise science graduate, highlighting his journey from struggling to dunk in college to achieving it consistently after incorporating plyometrics into his training. He introduces the PlyoMore training system, developed through personal trial and error, and outlines key points to consider when programming plyometrics, including workout placement, planes of motion, training volume, rest periods, and training schedule.

10:00

🔍 Detailed Plyometric Training Guidelines

This paragraph delves into the specifics of plyometric training, including the best time to perform plyometrics (when fresh and warmed up), the importance of addressing all planes of motion (rotational, linear, vertical, and lateral), and the rationale for keeping repetition ranges between three to six for optimal power development. It also provides a guideline for programming plyometric workouts based on foot contacts and experience level, emphasizing the need for adequate rest periods between sets (five to ten times the work duration) to ensure maximum effort and results. The speaker advises training plyometrics two to three days a week for best results, allowing for recovery and preparation for the next session. The paragraph concludes with an offer for athletes to book a call to discuss how plyometric training can help them reach their athletic potential.

Keywords

💡Plyometrics

Plyometrics refers to a form of exercise that involves rapid, powerful movements with the goal of increasing strength and speed. In the video's context, it is the main focus of the training program being discussed. The script mentions various plyometric exercises and their benefits for athletes, such as improving vertical jump, speed, power, and explosiveness.

💡Vertical Jump

Vertical jump is a measure of how high an individual can jump vertically from a standstill. It is a key performance indicator in many sports and is a specific goal that the plyometric program aims to improve, as evidenced by the script mentioning athletes like Tristan who regained the ability to 'grab rim' after training.

💡Explosiveness

Explosiveness in the context of the video refers to the ability to generate high levels of power in a short amount of time. It is a critical component of athletic performance that plyometric training is designed to enhance, as seen in the script's discussion of improving 'power' and 'explosiveness' through plyometric exercises.

💡Athleticism

Athleticism encompasses the physical abilities and skills that are necessary for sports performance. The video's theme revolves around reclaiming and enhancing one's athleticism through plyometric training. The script provides examples of athletes who have improved their overall athletic performance by following the plyometric program.

💡Workout Placement

Workout placement refers to the timing of different types of exercises within a workout routine. In the script, it is mentioned that plyometric exercises should be performed when the individual is non-fatigued and warmed up, typically at the beginning of a workout for optimal results.

💡Planes of Motion

Planes of motion describe the directional orientation of movements in three-dimensional space, which can include sagittal (forward and backward), frontal (side to side), and transverse (rotational). The video emphasizes the importance of incorporating plyometric exercises that cover all planes of motion to cater to various sports and athletic goals.

💡Training Volume

Training volume in the context of plyometrics refers to the number of repetitions performed for each exercise. The script specifies that plyometric training typically involves low repetitions (3-6 reps) to maintain power output and prevent fatigue that could compromise performance.

💡Rest Periods

Rest periods are the intervals of rest taken between sets of exercises. The script advises that for plyometric exercises, rest periods should be 5 to 10 times the duration of the work set to ensure full recovery and the ability to maintain maximal effort in subsequent sets.

💡Agility

Agility is the ability to move quickly and efficiently in changing directions. The video mentions that plyometric training can improve agility, which is important for sports that require rapid changes in direction, such as football or basketball.

💡First Step Explosiveness

First step explosiveness is the initial burst of speed an athlete can achieve when starting a movement. It is a crucial attribute in sports where quick reactions are vital, and the script highlights that plyometric training can enhance this aspect of athletic performance.

💡Consistency

Consistency in the video refers to the regular and persistent practice of workouts, which is essential for achieving results from a plyometric program. The script warns against inconsistency, such as training one week and then skipping the next, as it can hinder progress.

Highlights

Introduction to a different type of video focusing on a breakdown of a proper plyometric workout.

The video aims to provide a better understanding of how to implement plyometrics into workouts and answer common questions.

Testimonials from former athletes showcasing the effectiveness of plyometric programs in improving vertical jump and overall fitness.

Plyometric exercises can offer a mental edge in sports, as shared by the volleyball player Adam.

The plyometric program is designed for athletes wanting to increase vertical jump, muscular power, first step explosiveness, agility, and footwork.

The program is not suitable for those who do not put in proper effort during workouts or are inconsistent with training.

Common excuses for not improving athletic ability, such as age, genetics, height, and previous injuries, are debunked.

Plyometrics can be performed outdoors with minimal equipment, making it accessible to all.

The importance of progressively intensifying training and following a proper sports-specific program for athletes to reach their potential.

Background story of the creator's journey from a former athlete to a strength and conditioning coach with a degree in exercise science.

The creator's personal experience with plyometrics and the significant improvement in his athletic ability within a month.

The lack of information on plyometrics led the creator to develop his own system to help athletes reach their potential.

The creator's transformation from being unable to dunk to consistently dunking on a 10-foot hoop.

Key points to consider when programming and implementing plyometrics, such as workout placement, planes of motion, training volume, rest periods, and training schedule.

Plyometrics should be trained when non-fatigued for the best results, ideally at the beginning of a workout.

The significance of incorporating different planes of motion in plyometric training to enhance performance in various sports.

The rationale behind keeping plyometric repetitions in the power rep range of three to six for optimal results.

Guidelines for determining the number of foot contacts in a plyometric session based on the athlete's experience level.

The recommended rest period between plyometric sets, which should be five to ten times the amount of work time.

The ideal frequency of plyometric training per week, which is two to three days for most athletes.

An offer for athletes to book a call with the creator to discuss how to increase vertical jump, explosiveness, speed, agility, and reclaim athleticism.

Transcripts

hey what's going on guys it's Danny also

known as plyomorph so this video is

going to be a little bit different

usually I'll show a typical plyometric

workout or exercises that you can use in

your training but this is going to be

more along the lines of a breakdown of a

proper plyometric workout so basically

at the end of this video you're going to

have a better understanding of how to

implement Plyometrics into your workouts

and also get some common questions

answered I believe that no matter what

sport you play or type of athlete you

are if you watch this whole video you're

going to find it super valuable whether

that's vertical jump speed power

explosiveness anyway without further Ado

let's get into it so here we are how I

reclaim my athleticism in 12 weeks using

Plyometrics and how I'm helping other

athletes do the same thing too so a few

examples here of former athletes have

taken my plyometric programs so I have

Tristan here he was a former athlete he

played basketball and he felt his

vertical jump was regressing this shows

how great Plyometrics can be if properly

programmed so within three weeks of

start my plyometric program he felt he

was already making progress he was a

former athlete played basketball and he

was already grabbing room again so

that's awesome for Tristan for sure next

we got Phil so Phil here he never

trained Plyometrics before starting my

program and honestly I love that there's

just so much room for growth if you

haven't trained Plyometrics properly and

Phil can attest to that he said his body

improved not only in vertical jump but

also in his overall Fitness and muscle

mind feeling Supply metrics will give

you a mental Edge in your sport as well

and finally we got Adam so Adam here

he's a volleyball player and he fully

encourages athletes to use my plyometric

program now after taking my program he

felt his vertical jump increased and he

felt a lot more confident as a player

when he was jumping the spike he also

felt he became more agile and quicker

and he completely recommends my

plyometric program no matter what sport

you play or type athlete you are now let

me tell you who my plyometric programs

are for if you want to increase your

vertical jump this is for you if you

want to increase your muscular power

this is for you if you want to increase

your first step explosiveness this is

for you if you want to increase your

agility and footwork this is for you and

if you want to reclaim your athletic

ability this is certainly for you now

let me tell you who this is not for if

you don't put proper effort in during

your workouts this is not for you so

let's say you show up to the gym or your

workout and you're just tired and you're

going through the motions you're given

anything less than 100 this is not gonna

work for you if you don't care about

increasing your athletic ability this is

not for you if you are inconsistent with

your workouts let's say you train one

week you're super motivated confident

and then the next week you just dip off

Plyometrics are are not going to work

for you this is not for you if you want

to follow a traditional strength workout

this is not for you if you just want to

do calf raises deadlifts and squats you

don't want to jump this is not for you

and if you're not looking for a proper

plyometric program this is definitely

not for you but now here's the truth and

the most common excuses to go with them

age with former athletes you know

they're out of high school college

whatever it may be and they're playing

pickup soccer basketball any sport

really and they feel that they're not

going to increase their athletic ability

it's done it's capped off and I've seen

plenty of athletes transforming

athleticism regardless of age and also

I'll see it a lot is people complaining

they don't have the right genetics for

athletic ability same thing vertical

jump speed power explosiveness it's not

going to increase because they don't

have the genetics for it and I'll tell

you firsthand I felt I didn't have the

genetics but let me tell you within a

month of training Plyometrics I've

transformed as an athlete sleep so

another excuse I see in the comments all

the time is height regardless of your

height you can certainly increase your

athletic ability it can still increase

your vertical jump speed power

regardless of height you can increase I

promise so previous injuries

unfortunately injuries are super common

in sports so you get injured and you're

like oh I just want to be back to that

level I was before I get injured that

can happen with Plyometrics as long as

you're cleared for physical activity you

can definitely reclaim your athleticism

to where you were before if not even

better and finally I'll see that someone

says they don't have a top tier training

facility or a gym I promise Plyometrics

can be completed outdoors with no

equipment I've had plenty of videos on

it and my programs are very minimal with

equipment you can definitely make them

work even if you just have a bench chair

and leaves so even if you don't have

that top tier equipment you can

definitely still do my plyometric

programs and just for an example here

Daniel M he completed one of my

plyometric workouts he's 47 years old he

had previous injury history and he's

seeing Improvement within one month of

starting my program so you may have a

line of excuses out the door but don't

worry I'm not gonna let that happen to

you you can absolutely reclaim your

athletic ability in 12 weeks using

Plyometrics regardless of your age

genetics height or top tier training

facility however most athletes aren't

capable of doing so because they don't

understand how to progressively

intensify their training follow a proper

Sports Florence program properly

Implement Plyometrics with correct

guidelines and develop a consistent and

fully structured training schedule so in

case you don't know me here's a little

background story of how I got here today

so I'm a former athlete and growing up I

played a ton of different Sports

basketball soccer football you name it

later on I decided to focus on

basketball with basketball be my sport I

always wanted to jump higher everyone

always said you gotta do your squats

calf reads is deadlifts so in the back

of my head I was like I've never worked

out for in my life but I decided to take

matters into my own hands and watch

YouTube videos on how to train and went

to the gym on my own with this I

developed a passion for working out and

I realized how much I enjoyed being at

the gym and just becoming a better

athlete through Sports training and

that's exactly why After High School I

wanted to pursue a degree in exercise

science I knew with that degree I could

become a strength and conditioned coach

and work with a ton of different

athletes I just knew it was something I

was passionate about and I enjoyed doing

so I now hold my degree in exercise

science and I work with a ton of

athletes of different sports and ages as

a strength and conditioning coach

personally I always felt my athleticism

could be better so when I took my

strength and conditioning internship in

college I realized that all the athletes

were implementing Plyometrics into their

workouts and I was like what are these I

never used them before and I decided why

not I'll throw them in my own workout

what's the worst that could happen I'm

telling you after one month of training

them I became a whole different app

Fleet so it became a long-term goal of

mine just to keep striving to improve my

athletic ability during this time of

using Plyometrics I realized that there

wasn't a ton of information out there

there wasn't tick tocks YouTube's

Instagrams there was nothing on

Plyometrics so I decided to take matters

into my own hands and that's how we are

here today and now I just want to help

as many former athletes or current

athletes as possible reach their

untapped potential right here I just

want to kind of touch on that the

plymore training system is my

athleticism formula that I built through

my own trial and error programming so

when I first learned about Plyometrics I

needed to go through a series of tests

to see which ones work best for vertical

jump speed agility power and how I could

Implement that into my own workouts at

the bottom here you can see so the

picture to the left is when I was in

college I was getting stuffed by the rim

basically every dunk attempt I'd be

lucky the hoop would probably have to be

at like eight eight and a half feet for

me to dunk or something and Flash

forward to nowadays I can dunk cleanly

on any 10 foot hoop my younger self

would love to hear that but anyways I'm

gonna break this all down for you on how

you can do the same thing in the

following steps outline the entire

process A to Z of what I did to

accomplish these results so you can too

use my plyometric training to regain

your athleticism these are all points to

know when program and Plyometrics I'm

just going to touch on these briefly

right now and we'll get more into it

later on so number one workout placement

should Plyometrics be trained at the

beginning middle or end of your workouts

number two planes of motion which

plyometric should I use specific to my

goals number three training volume how

many rep Supply metrics should I do per

exercise number four training rest

periods how long should you rest after

each plyometric set and finally number

five training schedule how many times a

week should I train Plyometrics so let

me tell you this within just four weeks

of using my plyometric training system I

could notice and feel a complete change

in my overall authentic ability ability

I could finally dunk a basketball

consistently and my performance on the

court improved tremendously many people

always came up to me with the same

question how did you transform so

quickly and my answer always stayed

consistent implementing Plyometrics and

this is how you can do the same how to

implement Plyometrics let's get into it

what part of my workout should I train

Plyometrics you want to train

Plyometrics when you're non-fatigued so

what I mean by this is you want to be

completely fresh you don't want to be

tired when you train Plyometrics you

want to feel like you're warmed up you

got fresh legs and you're good to go you

may not feel it but if you're strength

training before Plyometrics then chances

are your legs are going to be tired and

you're not going to give 100 effort you

can certainly train Plyometrics whenever

you want but it's most recommended to

train in the beginning just because

you're going to get the best results

that way so next up here is planes of

motion so a lot of people don't know

this but this is a huge part of

plyometric training so what I mean by

planes of motion is the direction of the

jump this can all translate to many

different sports so if your goal is to

increase your athleticism in general

these are all great to touch on no

matter what sport you play or type

athlete you are so all these planes of

motion listed here can be translated to

a plyometric so you want to be sure in

your programming you're touching on each

one of these now it doesn't have to be

each training session but make sure

you're hitting on at least one of these

per week starting here with rotational

so rotational movement would be

something such as a rotational box jump

or 180 degree jump next up is linear so

that's your ability to jump out far or

forward and that would be a movement

such as a broad jump another common

plane of motion is vertical so you'll

see this when you do a box jump seated

jump there's plenty of different

Plyometrics for that and finally I like

to combine these medial and lateral so

moving to the side or moving to the

middle this would be something such as

cone hops lateral jumps medial jumps

hurdle hops something along those lines

and with all these planes of motion you

can hit them unilaterally literally as

well as bilaterally so what I mean by

that is you can do double or single leg

a quick example of that single leg box

jump double leg box jump so for sure you

want to make sure your plyometric

program hits on all these planes of

motion all right this is a big one here

repetitions everyone says why is it only

three reps or why is it only five reps

why not 15 20. so the reason for

Plyometrics always seeming to be low

reps is because you want to work in the

power rep range this range Falls between

three and six for the best results the

reason for this is because we want to

move quick and Powerful for the best

results let's say you're doing a box

jump by the time you get past six reps

you're most likely going to be tired so

you're not going to be jumping with 100

effort and you're not going to get the

results you want so basically unless you

want to train for endurance anything

past six is not going to help your power

Plyometrics aren't meant for endurance

they're meant to help your muscular

power so therefore keep your reps in

that three to six rep range so this is a

big one here as well I see a lot of

comments asking how long a plyometric

session should be or how many

Plyometrics should be a part of a

workout so if you just follow this

guideline chart here that's what you

want to follow rather than the sets or

time or reps whatever it may be you want

to follow foot contacts every time your

foot hits the ground is a foot contact

and obviously if you're a van athlete

college level athlete you got three plus

years of plyometric experience your

numbers are going to be way different

than a beginner level athlete as shown

here so when you're programming your

plyometric workout if you just follow

this chart here based on your experience

and the type of drill you're doing it'll

give you a solid Baseline for your

plyometric workout rather than it being

based on time or number apply metrics

just follow this chart and you'll be

golden now you may ask yourself how long

should I rest between sets this is

another one that varies based on demand

but a simple rule to follow is that you

should be resting five to ten times the

amount you're working so if your set is

30 seconds you should be resting two and

a half to five minutes and this all goes

back to the beginning when I say you

want to give a hundred percent effort so

you may feel like oh I'm fresh I'm good

to go for the next set I only took 45

seconds but in reality your body might

need two that two and a half to five

minutes and that's what's going to give

you that 100 effort it's been researched

so these are the guidelines that I like

to follow you could always shorten your

rest time but then you may not get the

best result so it's a little time

investment to rest but you'll get that

much better results just by resting a

little bit longer this all varies on the

demand of the plyometric for example if

you're doing depth jumps you should

definitely be resting longer than if

you're doing line jumps so yes you want

to take your rest period serious so

another question I get a lot is how many

days a week should I train apply metrics

so just like anything it depends on your

Fitness level so if you haven't worked

out in a while or worked out in general

obviously you want to ease into it you

want to start at one day a week

gradually increase as you get more

experience and in better shape also it

depends on experience if you're a

college level athlete you're going to

train more than a beginner so the best

rule of thumb that I like to follow is

two to three days a week for the best

results so that will give you enough

time for Recovery at least a day of rest

in between I like to do and it will get

you prepared for your next session

without being too fatigued overall when

you complete a plyometric program

following these guidelines I just one

over it's almost impossible for you not

to regain your athletic ability and now

that you understand how exactly this

process works I have an offer for you if

you're a former current athlete and are

looking to increase your vertical jump

looking to increase your explosiveness

looking to increase your speed and First

Step explosiveness looking to increase

your agility and footwork and want to

reclaim your athleticism go ahead and

book a call with me down below and we'll

see if we're a good fit to work together

I hope you guys enjoyed this video I'm

looking forward to chatting and I'll

catch you in the next one