im supposed to be doing pylos each week for football how many times a week should i do them for speed and vertical jump training?
Bench: 170 lbs
Squat: 180 lbs
DeadLift: 210 lbs
Plyo work is great, but please use it sparingly. At 15, you probably don't need it at all IMHO.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2