How much rest should I give my arms after plyometrics?

[Sandro17]

So I decided to start going to the gym 6 days a week. Mondays, Wednesdays and Fridays are arms day and 90% of my training is endurance mixed with Plyometrics.

Here's where things get rocky.

I heard from a fitness expert that plyometrics should only be done about 2 times a week at most because it apparently kills your arms. Obviously because I REALLY want to gain speed and power fast I want to do it 3 times a week.

The routine:

4 sets shadow boxing 2lb weights 30 seconds non stop punching (By the end of each round my lungs are killing me)

2 sets punching upwards with 15lb dumbbells 30 seconds non stop as fast as I can or until muscle failure) - This is for shoulder strength and explosive power. I'm not too worried about gaining mass.

2 sets shadow boxing no weights 30 seconds as fast as possible.

4 sets 20 clap push ups.

Then I hit the weights room and for my shoulders I do

15 reps 80 pounds 3 sets as fast as possible.

3 sets bench press 15 reps 70 pounds.

What do you guys think? Should I only do these types of intense work outs twice a week only? I mean my body does feel really tired by Friday but I don't know if its because I can't recover because of my work out or if its because I don't re fuel properly

[jas]

Listen to the fitness expert

Having the discipline to rest is a form of dedication...

[Wuckoo]

I would really listen to the fitness expert. Plyos are great exercises for boxing provided you train wisely. They can help your explosive power provided you don't overdo it. 2 days a week seems ideal. Anything more could damage your muscle fibres. That goes for the legs too. Plyos can help you be more explosive and help our endurance but too much would hinder your progress.

You may also want to be careful when shadow boxing with weights that you don't hurt your joints. But 2 lb weights are ideal so you should be fine. As for refuelling that may also be a reason why you are tired. But unless you describe your diet we wouldn't know for sure.

[johnm is...]

2 times per week is good. Rest is important. Also, and most importantly, you don't want the plyo to leave your muscles so fatigued that it starts to affect your actual "boxing" training.

More doesn't mean better.

[nivek535]

this is unrelated to topic, but are you a vancouverite? that canucks logo haha

[HedonisticFrog]

It really depends on what volume of training you do. If you do less volume you can do them more often. Plyometrics aren't any different in regards to overtraining.

Your workout seems to be a high volume of chest and triceps especially since you're doing it three times a week. I would either reduce the total sets or get rid of some exercises altogether. I would also suggest doing back exercises such as pullups/lat pull and seated rows so you don't develop muscular imbalances. Core strength also helps with speed since that's what you're goal is.

[Sandro17]

OK thanks guys.

And Yeah, I'm a Vancouverite.

[nivek535]

OK thanks guys.

And Yeah, I'm a Vancouverite.

YOOOOOO.
where you live?? which gym you train at?? are u in uni??