Hi guys, I am a 23 years old guy 34 min 10 1h17 half marathon runner, I PR one year and half ago after starting running full time 2 years and half ago. But since then I had a string of injury, ankle instability, PF, sore soleus, and lately Achilles tendinitis. Lately I am focusing on plyometric hoping to do a running comeback.
I am wondering how you're plyometric workout look like, and how time a week you do plyo?
Personally I do either 15 minutes jumping rope for warming up, or around 300 bodyweight squat spearated in set of 20 or 25 reps, or some day I mix home trainer and jumping rope between the set to keep my HR high.
Then I usually do between 12 or 15 jump squat in 5 sets 5 sets of 6 jumping lunges (for each legs) 5 sets of 12 or 15 tuck jump, then I 5x1 minute of wall sit, some day I replace tuck jump by long jump or box jump when I can. (living in an appartment and I don't have to much time to go to a park).
What modifications should I incorpore to improve my training?
I really enjoy plyo I feel really good after a morning session, and I think I am gaining some strenght. It's my number one goal, because I had sleeping issue and I lost too much weight those last few months(my racing weight was 130 lbs I am 5ft11 and I weight 123 lbs right know). Now those issue seem to be done. Do you have guys tips to gain some muscles aside lifting weight? (I mean it because it's so obvious but I don't have access to weight at the moment but I lifted a bit few month ago)