Alan Webb: Can Anyone Describe the Plyometric Program Used by Scott Raczko as Described by Abdi Bile's Coach, James Cook

Pylometrics are secondary to other training methods and supplements.

plyometrics!?!?! what a load of crap. Never seen a middle distance runner worth his/her salt who spent time jumping up and down off of boxes.

Does El G do plyometrics?

Lydiards runners did plyometrics--what do you thinking bounding is? Box jumps and drop jumps are just another form of plyometrics.

gizmo wrote:

plyometrics!?!?! what a load of crap. Never seen a middle distance runner worth his/her salt who spent time jumping up and down off of boxes.

OK, I'll bite. You mean you never saw Seb Coe in the gym?

Was Coe worth his salt? I think he did some plyos.

Hicham El Guerrouj does plyometrics

www.kingofthemile.com/training.html

, you can also watch the eurosport video from my site to see him doing it

In addition, Cathal Lombard is reported to do a lot of plyometric style stuff. After his 10k run in Stanford his coach or agent said he was surprized that he had run so fast as all he does is spend his time jumping around like a Kangaroo. But I agree that the plyos should be secondary to the running aspect of training.

Plyos makes out smaller than 1% of the performance, yeah that make you run maybe 1 sec faster in a 1500m, not that big deal if you are running 3.55, but it's big difference between 3.30 and 3.29, if you aren't at world class level, don't do them, the injury-risk is too big, run more instead.

Pretty much everyone who has weighed in here on plyos is an ignorant fool.

If you really want to know Alan Webb's program I suggest you write him or his coach.

Plyos have made a huge impact on our teams from junior high up to grade 12. Including both boys and girls.

To everyone else out there who is bashing plyos. Don't post on info. you know nothing about.

Seb Coe and his father had a very strong plyo program and first popularized the concept of a "circuit" with plyos.

Actually, the concept of plyos is to reduce injury risk while the pounding of running more would increase your injury risk.

John Cook's supplemental program is not necessarily complicated just as running isn't as complicated as people like to make it. In warm up, there are a lot of form drills like skipping. After the workout the are strength drills like lying on your stomach and lifting your legs and torso.

It makes for long practices. But the concept is to provide for better recovery and better core strength.

The trick is to balance everything and tie all aspects of training together. The final component being confidence which is what is happening with Webb right now.

Plyos work, just because they haven't helped you break six minutes for the mile shouldn't prevent others from adding them to an overall training regiment.

Luiz Oliviera uses plyo's with Krum and other atheltes he coaches. Do some research before you make statements like that.

gizmo wrote:

plyometrics!?!?! what a load of crap. Never seen a middle distance runner worth his/her salt who spent time jumping up and down off of boxes.

I will refrain from calling you an ignorant fool, but allow others to look at your ridiculous statement which you have shot yourself in the foot with.

El Guerrouj, Coe, Cruz, Krummenacker, Bile, Morceli, Gebrselassie, Bekele, and Webb are some of the middle distance runners who have made use with success of plyometrics. Please, find another thread where ignorant comments are welcome.

And apparently, no one has really answered my question. Please read it again and provide info if possible.

And the El Guerrouj video on King of the Mile does not seem to work.

As I mentioned in a previous thread, there is a video out (I purchased mine through the T&F website) detailing Raczko's approach with Alan. It's not super indepth, but still contains enough information to start with.

Monty

Plyo's make since and as part of a total training program have there place. Anything that helps you get from point A to B with less effort, is going to produce faster times.

And many great middle distince guys have done plyos, and gained from them. It should be noted that Lyidard, who had runners doing huge amounts of milage. Also had All of his runners 1k runners to 42.2k runner doing hill bounding plyo's. And he used the simple logic, that if a runner cannot run there best time over 400m. Then it is not possible for them to run there best time over 10,000m.

There is some research suggesting that incorporating plyometrics and other power training improves running economy (the oxygen cost of a given speed). Some of these studies have also shown improvements in 5K time. Seems that plyometric training has the ability to improve neuromuscular coordination or, in layman's terms, the ability to contract muscle fibers faster and with greater synchrony. So, if you think you have already maxed out on your running training, you may want to try adding plyometrics.

Jason

www.rncoachjason.com

I'm not nearly as fast as Webb and I also run the 5000, not the 1500. I did, however win the heat of the only 1500 I ran last year. I was in the second heat, The guys who run between 4:00 and 4:30, not in the sub 4:00 group and not in the plus 4:30 group. I beat the middle distance guys on my own team in that race. I did it with negative splits. I was last after the first lap yet the first one to hit the finish line. Looking back, I wish I ran in the faster heat, maybe I would have ran sub 4 if I had some competition. I have a huge kick, especially when compared to other runners on every team I've been on who've gone through the same training as myself. People often ask how to develop such a kick. How do you train to do that? Well, you need what a lot of what is lacking these days in American running: Balls. Not physical balls, but mental balls. A kick starts in the mind and ends at the finish line.

Core strength excercises are a secondary training regimine to the actual running in John Cooks program.

-Hurdle drills.

-Extensive Ab work.

-Lunges with or without weights (10-20lbs sandbags).

-Push-ups.

-Weight training (light weights, many reps).

-Medicine ball excercises (overhead throws. Lunge throws. Squat position throws, etc.)

The reason Webb looks so strong at the end of races is because his core area (abs, middle-upper body, upper leg quad area) is quite strong. He is able to maintain form and therefore is speed at the end of the stretch.

DC Playa wrote:

Core strength excercises are a secondary training regimine to the actual running in John Cooks program.

-Hurdle drills.

-Extensive Ab work.

-Lunges with or without weights (10-20lbs sandbags).

-Push-ups.

-Weight training (light weights, many reps).

-Medicine ball excercises (overhead throws. Lunge throws. Squat position throws, etc.)

The reason Webb looks so strong at the end of races is because his core area (abs, middle-upper body, upper leg quad area) is quite strong. He is able to maintain form and therefore is speed at the end of the stretch.

Would you be able to provide some more specifics, espicially on what lifts, the hurdle drills, and the ab work? Thanks.