PLYOMETRICALS

I find these are helpful.

Plyos heavily stress the nervous system and should be done early, not late, in the workout (though probably after some warmup).

Others will probably have good ideas/links for specific programs. You could try using Google for: Chu +plyometrics.

Tripping Koyote wrote:

Thanks ya'll

The apostrophe goes in place of what's missing--letters and/or sounds. So the proper punctuation is "y'all."

I would guess that "ya'll" is the contraction of "ya will."

Da pectoral muzthels ithz a big muzthel in da chtheths dat don't carry mutthz waythz at all, whithz ithz plyometralie depozth to da tholeathz muzthel, whithz iz a itty bitty muzthel in da legz, whithz carry a ho lotta waythz!

Dithz methethz come from Lee Haney'z Workouthz.

On a more serious note, I had a teammate of mine back in high school who was really tall and uncoordinated but after he focused on a highly specific regimen of plyometrics, he was able to literally take his running to new heights. Here's a link to the video of the drill he swore by back then.

http://www.youtube.com/watch?v=T6v2KYzp550

wtf???

Not sure what the heck "plyometricals" are but PLYOMETRICS (along with HEAVY resistance training...ie: 1-3 sets 6-12 reps) have been PROVEN to either a) improve running economy and/or b) improve running performance in the 3k and/or 5k.

Really there are few studies that look at performance but many that look at running economy, vo2max, etc. In these studies Vo2max remains unchanged while improvements come in running economy.

I think performing plyometrics without ever doing any strength training is like doing interval training without ever running easy mileage.

So, I would suggest two strength training workouts during the off season: one day of weight training and one day of plyometric training. Once your running training becomes more intense then you would combine the two into one workout, but reducing the volume of both. Either way, you should not be in the weight room or doing plyos for more than 30 minutes.

Off Season:

Tuesday: Weight Training

Squat

Bench Press

Dumbbell Row

RDL

Shoulder Press

Lat Pulldown

*Perform as a circuit, 2-3 sets, start with a weight you can lift for 12 reps (ie: reach failure or near failure at 12 reps). Over the course of 4-6 weeks increase the weight and drop the reps...10...8...6...4. First set is always warmup, so undershoot the first set.

Friday: Plyometric/bodyweight training

Double Leg Hops for distance (30-60s)

Box Jumps (30-60s)

Pushups (AMRAP...as many reps as possible)

Single Leg Hops for distance (30-60s)

Split Jump on a box (30-60s)

Interted Row on a smith machine or another waist high bar (AMRAP)

*Again perform as a circuit

In-Season:

1. Box Jump to Depth Jump onto another Box Jump then Depth Jump into a Split Jump on the ground (both Legs)

*Set up two boxes. Jump onto one. Off to the ground. Onto the second. Off to the ground. Then Split Jump land right. Then Split Jump land left. This is to be done carrying the momentum from one jump to the other

2. Jumps Over a Box

3. Split Squat or Step Up w/hip flexion

4. Dumbbell Alternating Incline Bench

5. RDL

6. Chest Supported Row

*1-2 sets, 4-6 reps

Alan, BS, CSCS

p.n. wrote:

Tripping Koyote wrote:

Thanks ya'll

The apostrophe goes in place of what's missing--letters and/or sounds. So the proper punctuation is "y'all."

I would guess that "ya'll" is the contraction of "ya will."

Actually in Oklahoma its a contraction of You and All

Chase08 wrote:

Actually in Oklahoma its a contraction of You and All

Okay, follow this carefully.

If you contract the two words (six letters) "you all" into a four-letter sequence y-a-l-l, which letters are missing?

Right, the "ou" sequence is missing.

The apostrophe goes in place of what's missing. So where would the apostrophe go?

Right again, after the "y" and before the "a."

So how would you correctly punctuate that y-a-l-l if you wanted it to mean "you all"?

Correct: "y'all"!

_____________________________________________________________________

Now, suppose we take that same y-a-l-l sequence and put an apostrophe after the "a." The apostrophe goes in place of what's missing, so what could be missing?

The only thing I could come up with was "wi"--just as we contract "you will" by making it "you'll."

But the phrase starts with "ya"--so I figured that "ya'll" might be a contraction of "ya will." I'll admit it might also be a contraction of something else that I'm just not thinking of.

What it CAN'T be a contraction of is "you all."

Kill yourself.

thanks that sounds helpful for the most part. I don't know a lot of what you're talking about though. what's a split jump? does anyone have a site with videos of some of these?

You're an idiot. Y'all is a contraction for "you all".

Ya'll is not a contraction for anything. Its nothing.

Bill Eamick is BACK and better than ever! :-D

Blargh wrote:

You're an idiot. Y'all is a contraction for "you all".

Ya'll is not a contraction for anything. Its nothing.

I'm glad we agree. I was trying to be generous to the people (many) who mistakenly write "ya'll"--but I'm fully aware that they mean "you all" when they do it, and have simply mispunctuated.

____________________________________________________________________________________

By the way: "it's nothing"--the apostrophe takes the place of the missing "i" in "is."

can ya'll stop arguing bout this stupid shit and get back to the topic of plyometricals

Runningart2004 wrote:

Tuesday: Weight Training

Squat

Bench Press

Dumbbell Row

RDL

Shoulder Press

Lat Pulldown

Runningart2004,

I am starting to add in strength/power into my training (that is my weakest point by far) and I like your program. However, why do you focus so much on the upper body exercises. You have 4 vs. 2 for the lower body. Isn't so much strength work in the upperbody going to lead to hypertrophy? Even if there's no hypertrophy, shouldn't you be focusing more on the lower body (for running specificity)? Could I substitute pull-ups for lat pulldown and shoulder press?

And finally, are the squats supposed to be almost full squats (thigh parallel to ground)? Or not as low? If not as low, would it be a good idea to add in step ups to target the glutes more, as I felt they were not really emphasized when I did the circuit today (I didn't go low on my squats so that might have been the difference).

"I'm just not thinking of." Gee, what's wrong with that sentence? If you're going to be a grammar nazi, at least don't hang your dangling prepositions in my face.

I think I am in no right to answer for alan (runningart) but i think i can try reading his posts often.

1. Like he said to gain mass your going to eat mass amounts of protein because of your running everyday.

2.If your legs too much then you can compromise your running, if you want running specificity go out and run more. Remember weight lifting is added to your running, it should never hinder.

3. I think you probably could substitute lat pulldowns with pull ups if thats wat u mean.

4. I have no idea with wat your talking about with shoulder press its already included in his program.

5. I believe runningart reccomends parallel to below parallel squats to target the glutes and hamstrings a bit.

6. RDL is specifically there to target your glutes and hamstrings i believe.

ATX wrote:

However, why do you focus so much on the upper body exercises. You have 4 vs. 2 for the lower body. Isn't so much strength work in the upperbody going to lead to hypertrophy? Even if there's no hypertrophy, shouldn't you be focusing more on the lower body (for running specificity)? Could I substitute pull-ups for lat pulldown and shoulder press?

That's actually not much upper body work. There's a pushing motion in the horizontal plane, a pushing motion in the vertical plane, and then pulling motions in both planes. That's about as minimal as you can get while still developing your entire body (which you have to do - can't ignore the upper body).

As for whether there should be more leg work, remember that this workout is in the context of there being a plyo workout later that week, as well as you running every day. If you overdo it with the weights, your running will suffer.