This is a long-ish post. This post contains all of the information and links that I shared at a clinic presentation I gave at the University of Oklahoma in the fall of 2015. I was so lucky to spend time with the coaching staff and learn from them during my stay, which is one of the great things about being a track coach – you can always learn from your peers.
If you have any questions about the following content, just email me at coachjayjohnson@gmail.com.
Enjoy!
Links….
Plyometrics Improves Running Economy (RE) – click here to download PDF. Key here to is really mind blowing in my mind. NO CHANGE in aerobic markers in the group that improved. I.e. their Vo2max did not go up, their lactate threshold did not go up, yet they ran faster when tested.
…now all of that said, the question for a coach is how to you safely build up to plyometrics being part of your program. I would say you need to have done quite a bit of body weight work before you do this. And possible some weight room work. The old European model was you need to be able to back squat 1.5-2.0 x body weight before you started plyometrics. I like the concept, yet I think light athletes can do light plyos – skips and little ankle flips – at any time. Bounding for height and distance should probably come after some weight room work.
This presentation talks about how simple things like the Vern Gambetta Leg Circuit – which is all body weight – can be great ways to get strong. Here is a video – https://www.youtube.com/watch?v=RUJuk_jRv9E
There are some great studies that show that strength training after running not only increases HGH and testosterone, but also – and get this – increases mitochondrial density. More on this can be found at Boulder Running Clinics and Dr. Jeff Messer’s presentations.
You need to be supple and flexible if you want to run to your potential. Check out Phil and Jim Wharton’s work – https://www.youtube.com/watch?v=wfjMuUjZ2SA Phil is a good friend and you will be well served to invest in his flexibility videos – http://www.whartonhealth.com/ and http://www.whartonhealth.com/shopdigitalproducts/
Finally, there are a variety of exercises in this video. The thing to consider is this – what would you use to warm-up and what would you use for General Strength – strength work that improves hormonal and mitochondrial production – and what would you use to end the session so that your body is supple and symmetric for the next workout?
It was a pleasure to be in Norman in the fall of 2015. I hope this post has been helpful. Please reach out to me at coachjayjohnson@gmail.com if you have any questions.