short hills at max effort with complete recovery, short sprints with complete recovery, plyos featuring explosive middle body strength, or weights all are achieving the same end goal -- developing your top end maximum leg power for stride length. Everyone will have their favorite one (i was a weight guy, but then got into hills) but I think you should be doing this type of session 2 times per week in the fall and winter. With a strong aerobic base you can fit it in on your off days..remember that you are NOT trying to build up lactic acid on this....pure fast twitch muscle developed and fiber recruitment. You can mix it up for variation and to stay off your foot and do weights/sprints one week and plyo circuit/hills the next.
I am impressed by your depth of knowledge and have a few questions for you.
Would you recommend doing the short hill repeats throughout the entire year(excluding competition time), and how often would you do them, once every 2/3 weeks?
Do you know much about differential workouts, ie. 120m(1min rest),140m(2min),160m(3min)......200m(5min),180m(4min).......? These reps would be done flat out.
In relation to weights/plyometrics, would you do these together in one session or separately?, and how often?
Do you see any point in doing workouts in muddy conditions, because where I live we have wet winters and do a lot our workouts in mucky/slippery conditions. Is there any benefits from doing this or would I be better of finding drier patches to do the workout?
Dont train in mud or on ice. I once did a 1 hour run around the perimeter of a basketball court....it all depends on how bad you want to get the session in.