This week, we want to explore a specific type of strength training that is often underutilized by most runners – plyometrics. While traditionally the domain of sprinters and explosive athletes since the 1970s, plyometrics was once deemed unnecessary and even risky for distance runners, whether recreational or competitive. However, recent research and practical experience are challenging this perspective.
What is Plyometrics?
Plyometrics is an intense form of exercise designed to enhance strength through rapid, repeated muscle contractions. Essentially, plyometrics involves various jumping exercises aimed at boosting power, speed, and endurance. These exercises demand quick, explosive movements that can significantly benefit runners, particularly those over 30.
Why Use Plyometrics?
Incorporating plyometric exercises into your training regimen can significantly enhance your running performance. Here are the key benefits:
Running Economy: Plyometrics helps improve the efficiency with which your body uses oxygen while running, allowing you to maintain a faster pace with less effort.
Enhanced Muscle Recruitment: These exercises train your muscles to fire more quickly and forcefully, improving your overall running power.
Reduced Training Time: Plyometric workouts are time-efficient, enabling you to achieve significant strength gains in shorter periods.
Lower Mileage Requirements: By improving your running efficiency and strength, you may need to run fewer miles to achieve the same, if not better, performance gains.
How to Use Plyometrics?
Before diving into plyometric exercises, ensure you have a solid base of strength and fitness. Being able to perform a bodyweight squat (air squat) with good form is a good indicator of readiness. Here are some important guidelines:
Start Gradually: Don’t push too hard too fast. Begin with low-intensity exercises and gradually increase intensity.
Limit Repetitions: Avoid performing too many repetitions (ground contacts) in each session or week.
Avoid Hard Surfaces: Perform plyometric exercises on softer surfaces like grass or gym mats to reduce impact stress.
Progress Gradually: Adjust the volume and intensity of your workouts based on how your body responds.
Periodization: Integrate plyometrics into a well-structured training program.
Listen to Your Body: Pay attention to how your body feels and adjust your training accordingly to prevent injury.
Plyometric Exercises to Include
Here are some plyometric exercises suitable for runners, especially masters athletes. Ensure you perform a thorough warm-up before starting:
1. Squat Jumps: Place hands on hips, drop into a half-squat position, hold momentarily, then explode upwards, jumping as high as possible. Land softly, reset, and repeat. Perform 2-3 sets of 4-8 jumps. Variation: Perform jumps continuously without resetting.
2. High Skips: Perform exaggerated, explosive skips focusing on height rather than distance. Do 2-3 sets of 12-20 skips.
3. Jumping Lunges: Start in a lunge position with one leg forward. Keeping your chest upright, jump explosively and switch legs in the air, landing in a controlled lunge with the opposite foot forward. Perform 2-3 sets of 3-5 jumps per leg.
4. Single Leg Push Offs: Stand with one foot on top of a box and the other beside it. Drive the foot down hard into the box, propelling yourself upwards. Land softly and reset. Do 3-4 sets of 3-5 jumps per leg.
5. Pogos (Two-Foot Ankle Hop): Bounce with minimal knee bend. Perform 2-3 sets of 5-15 jumps.
6. Bounding: From a standing start or slight walk-in, run with long, exaggerated strides, aiming for both distance and height. Drive the front leg back down to avoid landing in front of your centre of mass. Do 1-3 sets of 6-12 bounds.
7. Rope Skipping:Â Using a jump rope, perform rapid, repetitive jumps with minimal ground contact time. This exercise improves coordination, cardiovascular fitness, and explosive power. Start with short intervals, such as 30 seconds of skipping followed by 30 seconds of rest, gradually increasing duration as your proficiency improves. Do 2-3 sets of 1-3 minutes.
By incorporating these plyometric exercises into your routine, you can enhance your strength, speed, and overall running performance. Remember, consistency and smart training are key to continued improvement, especially for athletes over 30. Happy training!
If you are eager to explore how strength training can transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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