Offwidth Training by Pamela Pack: Plyos


In Climbing's May issue, we ran Part 1 of an offwidth training program devised by Pamela Pack. Here are plyo exercises to complement the program.

In Phases 1 and 2, aim for 30-minute plyo sessions, then work up to an hour in Phases 3 and 4. Plyos are the most intense of the workout components and present the highest risk for over-training and injury, so start slowly and focus on proper form. The emphasis should always be quality over quantity for all exercises. Expect fatigue and muscle soreness, but you should not experience any sharp or shooting pain. After you have perfected your form in the earlier training phases, speed up the sessions and add additional reps.

Nutrition: Eat a snack 1 hour before a plyos session that includes water and carbs to fuel your muscles. After the workout, do the same but add protein to help with recovery. Give your body ample time to recover after an intense plyos workout before you begin a new workout.

Use the workouts below to mix and match sets and exercises you want to try. Mix up the number of repetitions (e.g., 10, 12, 15 reps—or as many reps as you can do in 30 seconds to 1 minute) for the best effect between workout days. I usually try to complete 3 to 4 sets of 8 exercises in one hour. Generally, I perform the same number of repetitions (for example, 15) in one session and another session will try to do as many repetitions as possible while maintaining good form for each exercise for 30 seconds to 1 minute.

Another technique is to start a session with 45 to 60 seconds of a high-intensity exercise (such as squat jumps), followed by one minute of a challenging exercise (box pushes), and then switch to exercises of 15 reps. This more closely resembles offwidth climbing and provides variety to the training routine. Towards Phase 4, I perform “bookend” sessions by starting with one minute of high intensity (box pushes or box jumps), then proceed with another six core-based exercises (such as ring rows, ring Y’s, ring I’s, ring T’s), and complete the set with another higher-intensity set (squat jumps) for 30 seconds to one minute. Rest for a maximum of a few minutes between sets. I have included sample workouts below.

*Many descriptions/examples of these exercises can be found online or at pamelashantipack.com.

Exercise / Equipment

  • Spiderman plank / Mat
  • Hanging windshield wipers / Pull-up bar
  • Inverted ring pull-ups / High rings and wall
  • Russian twist with medicine ball / Medicine ball
  • Ring or TRX rows / Low rings or TRX
  • Ring Spiderman planks / Low rings
  • Single-leg hamstring bridges / Mat and Swiss ball
  • Offset push-ups on medicine ball / Medicine ball
  • Ring I's (advanced: feet on Swiss ball) / Low rings
  • Ring Y's (advanced: feet on Swiss ball) / Low rings
  • Ring T's (advanced: feet on Swiss ball) / Low rings
  • Ring push-ups (advanced: feet on Swiss ball) / Low rings
  • Offset ring pull-ups / High rings
  • Towel body-weight row / Smith machine and two towels
  • Oblique abdominal curls / Medicine ball
  • Swiss ball roll-outs on foam roller / Swiss ball and foam roller
  • Battle ropes rope-pull from push-up position and/or seated / Battle ropes
  • Forward jumps from standing / Floor
  • Squat jump / Floor
  • Medicine ball forward throws from knees (throw overhead as high as possible, let it bounce, grab it) / Medicine ball
  • Medicine ball oblique toss (right and left, from knees) / Medicine ball
  • Skater jumps (side to side) / Floor
  • Medicine ball rebound throw (throw at wall, let it bounce, grab it) / Medicine ball and wall
  • Battle ropes alternating wave / Battle rope
  • Single-leg squat jumps (with one leg behind you, do squat jumps on front foot) / 12" box for back foot

Sample 60-minute Stabilization workout with Plyos

Set 1

Plyos (30-60 seconds each)

  • Squat jumps
  • Medicine ball forward throws from knees
  • Medicine ball rebound throw 12 lb. medicine ball
  • Skater jumps (side to side)
  • Battle ropes alternating wave
  • Single-leg squat jumps

10 reps for the following:

  • Offset pull-ups on rings (each side)
  • Spiderman planks (each side)
  • Side ball curls on Swiss ball (each side)
  • Ring flies
  • Ring back extensions
  • Medicine ball passes (On back, pass ball between feet and hands.)

Set 2

Repeat plyos as above, then sets of 12 for the following:

  • Offset pull-ups on rings (each side)
  • Spiderman planks (each side)
  • Side ball curls (each side)
  • Ring flies
  • Ring back extensions
  • Battle-rope cross-overs (30 sec)
  • Medicine ball passes

Set 3

Repeat plyos, then the following:

  • Offset pull-ups on rings (10 each side)
  • Spider man planks (20 each side)
  • Oblique abdominal curls on medicine ball (20 each side)
  • Ring Flies (20)
  • Ring Back extensions (20)
    • Battle-rope cross-overs (30 sec)
    • Medicine ball passes (20)

Comments

Haha, do you have a workout for humans? Great job!

Shawn - 07/15/2013 9:54:52

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