đ„Plyometric Training: When to Jump In!đ„
Plyometric training is a game-changer for runners & we've previously written why here. These explosive exercisesâthink jumps, bounds, and skipsâsupercharge power, agility, and neuromuscular efficiency. But timing matters! When should you fit plyometrics into your workout to maximize their benefits? Letâs break it down. đââïžđ„
đ„ Why Timing Matters
Plyometrics rely on sharp, explosive movements that demand high energy and focus. Done at the right time, they enhance performance and reduce the risk of injury. But done at the wrong time? They can be less effectiveâor even harmful. Hereâs how to time them perfectly:
đ Start Strong: Plyos at the Beginning of a Workout
For most runners, the sweet spot for plyometric training is after your warm-up and before your strength or endurance work. Why?
1ïžâŁ Peak Energy: Your body is fresh, giving you maximum power to execute explosive movements.
2ïžâŁ Neuromuscular Precision: Early in the session, your brain and muscles are primed for quality, controlled movement.
Example Routine:
Dynamic warm-up (leg swings, lunges, and high knees).
Plyometric drills like box jumps, bounding, or skipping.
Strength training
đȘ Advanced Twist: Plyos After Strength Work
For experienced runners or athletes looking for a challenge, doing plyometrics after strength training can push your endurance and simulate late-race fatigue. However, this approach isnât for everyoneâitâs taxing and requires a solid base of strength and plyo experience.
Why Try It?
Endurance Adaptation:Â Helps your body produce power even when fatigued.
Sport-Specific Training:Â Mimics conditions like sprint finishes or hilly runs.
Tip:Â Keep the volume low to avoid overloading muscles and joints.
đ Special Cases: Tendinopathy and Plyos
If youâre managing an Achilles tendinopathy or similar issue, timing becomes even more critical. In these cases, plyometrics are best:
After a longer warm-up to ensure tissues are well-prepared.
Following heavy strength work (e.g., calf raises), which can precondition the tendon for explosive loads.
This sequence can improve tolerance and reduce pain while still reaping the benefits of plyometric training.
đą Share Your Strategy!
Whether youâre a runner, coach, or health professional, weâd love to hear from you! When do you incorporate plyometrics into your training?