My plyometric training playbook
Runners & triathletes - you should be doing more plyometric training.
But there is a problem - you don’t know where to start.
Worse, it can be over-complicated and confusing with all the different terms, exercises and workouts.
Here’s my complete plyometric playbook:
Why you should be using plyometrics as a triathlete.
Before I get to what they are and how to add them to your training, I want to give you the benefits.
Plyometrics have been shown to improve:
- Lower body power
- Jump height
- Plyometric strength
- Agility
- Sprint capacity
- Running economy
Many of these will have carry-over into your triathlon training.
The running economy is the biggest benefit for triathletes and runners.
Everyone wants a better running economy and, therefore, better run performance.
Let’s define what they are and plan some sessions for you.
What is plyometric and jump training?
Let’s start with a formal definition from a Sportsmith article by Jake Jennings:
“plyometric training exercises are explosive exercises aimed at overloading the musculotendinous complex via utilization of the stretch-shortening cycle.”
And a less formal definition:
Plyometrics are:
- explosive + high-powered
- repeated with minimal rest
- quick and succesive motions
What about jump training?
This is where science argues a bit.
Because of the quick and repetative part of the definiton things like box jumps, depth jumps, bounds and others focused on take-off and landing are NOT considered plyometrics.
But they are very important as we learn how to perform plyometric exercises both from a training and rehab perspective.
So I like to think of it as plyo + jump training for triathletes.
They are progressions with the same goal.
A simple progression for jump + plyo training for triathletes and runners:
Plyometric training requires a simple progression of exercises in order to maximize the benefits you get from them.
Here’s the 4-step progression I use:
- Go play and move
- Learn to land
- Learn to take-off
- Add some repeats (plyos)
Following this sequence will help you get the most of your plyometric training.
Step 1: Go play and move
Most athletes already have this covered but it’s worth remembering from a rehab perspective that we need to start here.
Add things like:
- Running
- Jumping
- Skipping
- Changing directions
- Playing
These lay a foundation for more specific jump training and should be a part of your sustainable training plan.
Step 2: Learn to land
One of the mistakes when adding jump and plyometric training is not learning how to land.
Landing is crucial for repeated jumps and hops.
A good landing is:
- Soft
- Stable
- Secure
- Ready to take off again
Some exercises that can help you learn to land:
- Box drop both single leg
- Box drop both double leg
- Hands on hips box drop
Start with a low box or step and progress up from there.
Step 3: Learn to take off
Once you have a solid landing you can start to work on the take-off component of the jump.
Some exercises that can help you learn to take off:
- Box jump
- Single pogos
- Counter movement jump
- Single hurdles
- Broad jumps
- Vertical jumps
This phase becomes a little gray with exercises and movements.
I consider it an integration of both landing and take-off but without repeats.
Step 4: Add the repeats (plyos)
The last step is to begin “true” plyometric training by adding repeatitive jumps.
Some plyometric exercises to train:
- Split scissor jump
- Double leg bound
- Alternate leg bound
- Single leg forward hop
- Double leg hurdle jump
- Single leg hurdle
Through my reading I put all of these on a continuum with a few more phases included (just to separate take-off and integration).
I think for most athletes the 4-step process is plenty of progression.
Building a jump + plyo session and adding it your program
High level here is what a program would look like:
- Solo program or included with strength training
- Aim for 2-4 times per week in base phases
- Add a few exercises 1-2 times per week for rest season
If you’re adding to your strength sessions, put them at the start that way you’re not fatigued when you start training speed and power.
A multi-week progression and example sessions:
- Session 1: drop jump, single hurdles, box jump
- Session 2: box jump, vertical jump, pogo
- Session 3: Split scissor jump, alternate leg bound, single leg forward hop
Beyond there you can mix and match exercises.
Aim to repeat each session 2-3 times per week for 3-4 weeks (or until you feel you have mastered the goal of each step).
Remember we want to play, learn to land, learn to take-off and then add the repeats.
Parameters for the session
Plyometics are hard to quantify overall but there seems to be some agreement on contact time and intensity.
I would start by just tracking your contacts and progressing that slowly.
An example with session 3 (plyos):
- Week 1: 2 x 10 for each exercise = 60 contacts
- Week 2: 2 x 12 for each exercise = 72 contacts
- Week 3: 3 x 10 for each exercise = 90 contacts
This is a great way to progressively increase the demand and track your performance.
For intensity, focus on having quality movements done with intent.
Make the plyos and jumps quick but with great form.
Quick recap (since this was a longer email):
- Jumps and plyos are quick and powerful movements that can increase tendon stiffness and, therefore, run performance.
- I recommend a 4 step process for learning them: 1. play, 2. land, 3. take-off, 4. repeats (plyos)
- Track ground contacts and progress through the phases for your sessions.
What did I miss when it comes to plyos? Reply with any questions you may have.
Chandler
ps. this framework is just 1 section of my triathlon rehab toolkit. Get your copy of the toolkit here.