Plyos for MD

[Guest]

I was wondering if anyone knew any good plyos/drills for mid-distance running. What kind of stuff does Krum and those guys down in Arizona do? I'm running cross now, but not really racing and want to do stuff that'll get me ready come indoors. Thanks.

[Guest]

Re: Plyos for MD

Running is inherently plyometric, so I guess sprinting would be the most sport-specific form of plyometrics for MD runners

[Guest]

Re: Plyos for MD

I dont know your exact situation, which makes a good answer difficult. I understand the pressure in the collegiate ranks to run XC.
some 1500 runners benefit, many do not. If you are high on FT fiber, dont bother w/XC and
one size fits all distance programs. If you team needs you, all the better reason to do what works for you.

De Oliviera likes circuit type work similar but distinct from the sort of stuff Coe did years ago. The essense of de Oliviera's approach is qualitty work, w/ little slow paced running. As the 1500m develops in history, the need for mileage and XC becomes less and less crucial to top performance. Speed becomes inesapable. For my runners, I like specific work in the gym or stadium stairs w/ a shift towards high quality running. None of the running needs to be continuous. Should you decide to do some box jumping or other plyos (squat jumps etc) it would be wise to review some of the earlier research--. Technically running is a plyo but specific stimuli is needed to get a desired response. Long slow distance is not a key. These days stamina isnt worth a hill of beans without great speed. email me directly if you have further questions. [email protected]

[Guest]

Re: Plyos for MD

what I'd really like is just some information on what specific plyos people do to develop speed for mid-d events. I'm just training with the cross team, not running the meets and doing less mileage than them. I'm not too worried about frying out on too much mileage. Our coach doesn't have anyone do anything besides running, though, no lifting or plyos or drills.

My main problem on the track is that I can run 61 pace pretty comfortable in an even paced 15 (3:48 pr). Any faster and it starts to feel like I'm redlining and I can't kick well off a slower pace.

[KEL]

Re: Plyos for MD

I suggest you look at James Radliffe's book
"High-Powered Plyometrics". Jim has been the strength and conditioning coach at the University of Oregon for a number of years and has worked closely with their track program during that time.

[Guest]

Re: Plyos for MD

ok the added info helps quite a bit. the next thing you look at is your related performances.
does your 5k seem on par w/ the 1500? (14?) how bout the 800m? <1:52 ? 400 from a run in <50? you have two basic steps:
1. shift the focus of stamina work to higher velocity. this neednt be more intense, you just
juggle the work/rest. 2. if you decide to add plyos, do some foundation work first--leg presses lighter squats and some core work
prior-- none of this requires hypertrophy just neurological adaptations. then if you have no issues w/ back or knee pain, then try some light squat jumps. start w/ 15lbs or so and
keep the sets short but high quality. for guys
with such issues, you've got hills weights and quality. box jumps are ok but it is difficult to get those neurological adjustments to stick. begin w/ a box just higher than your vertical jump. find a springy surface for this work.
plyos arent mandatory only an option. from what you describe I'd be talking to you about
going after 1:50 w/ more endurance work @ <3'/km now it might turn out you are a 5k runner afterall, but even so, getting to <1:50 in the 800m will raise the ceiling on your potential.
plyos can work but if you have the genetics changing your running training a bit can get you there just as well.

[KEL]

Re: Plyos for MD

During a three day conference sponcered by the National Strength and Conditioning Association for professional strength coaches, Jim Radcliffe repeated several times the need for physical adaptation to plyometric training. He stated that experience and research has shown that high drop depth jumps have limited use and should only be used after 2 - 4 years of plyo training. He went on to say that most benefits from the jumps can be achieved with boxes no higher than 18 inches.
The Russians in their systematic exploration and implementation of plyometric training cut back on their use of high depth jumps.
Plyometrics can either be very benefitual or a source of injuries, depending upon technique and the body's ability to adapt to the stress inherient in the method.

[Guest]

Re: Plyos for MD

Radcliff may have helped people in other events with plyometrics perhaps, but we didn't do any as middle distance runners (800, 1500) at U. of Oregon. We did do weight training and stretching designed by Radcliffe on a voluntary basis, but no plyometrics.

[Guest]

Re: Plyos for MD

plyos arent mandatory as I stated above. I'd guess we could double the number of american runners <1:47 800m <337 without plyos. Radcliffe suggesting an arbitrary box height though is like suggesting every middle distance runner cover 80 miles per week at 6:40 pace. a big part of the reason that an optimum box height is difficult to discern--benefits would be obscured due to individual differences. I like two legged jumps for safety and stability reasons. Peak power is obtained at peak jump height. Cut the reps and hit the quality. minimum jumps for maximum effect. anything less height you dont need a box at all. the conditioning errors most runners make leaves lots of room for improvement plyos or no. there are some interesting studies showing good correlation between power measures and distance running performance. the power angle is worth exploring.

[Guest]

Re: Plyos for MD

There is definitely a positive correlation between power and endurance performance, but I believe that the greater power is a "by-product" rather than the cause of superior endurance performance. My reasoning is that, since the primary muscle fiber type used during distance running is the "intermediate" or IIa fiber (fast twitch fibers with enhanced oxidative capacity), superior endurance athletes will tend to have more type II fibers and hence will exhibit superior power. However, this does not necessarily mean that improving power will improve endurance performance, because power production during distance running is always submaximal.