Coaches: Combining Plyometrics, Core and Legwork into One Matrix?

I would keep them separate but that's just me.

Well separating the Lunges and Plyos on different days would make sense. You could do core with both exercise sets. Lunges & Core and then Plyos & Core.

Doing Lunges and Plyos on the same day from a physiology running performance perspective wouldn't be the most productive imo. Plyometric activity should result in quick ground reaction and powerful hip extension glute loading activity. Lunges I think are good for dynamic range of motion but too slow in nature to complement a plyo activity, unless you were doing split leg scissor plyometrics landing in a lunge. They are counter intuitive physiologically.

Also depending on the athlete type be careful of loading to much anterior volume. The hip flexors are going to be beaten down with all of the running, core, jumping, and lunging which could yield some negative alignment issues at the hips and create some tight hammys, calves, achilles, piriformis/glutes, quads, knee pain, etc.

Good stuff. Thanks.

Where exactly did you get the information that lunges and core have a positive effect on running performance?

Core is the new static stretching. There is not one shred of scientific evidence that core does anything for running performance. I can cite multiple studies showing that squats or half squats with several sets of 3-6 reps results improvement of RE of about 5%, but this or for heavy squats only and not other exercises. If you are not doing heavy weights, you are wasting your athletes' time. There is another study that can be cited which shows that heavy squats and plyos, on alternate days, has a greater combined effect than either separately.

Do squats and plyos separately and get rid of the other garbage you're doing. Instead, see Steve Mgness' stuff on slideshare:

http://www.slideshare.net/sjm1368/strength-endurance-training

I think I have an idea for my next workout.

Burped into Box Jump x 5

Heavy Squat x 5

5 sets

Alan

If I am heading towards the season, what should I be doing for strength training now? And when the season sets in, how can I maintain my strength while not intervening with my running, doing just bodyweight circuits? I have some lifting experience, but not much.

coach d wrote:

Where exactly did you get the information that lunges and core have a positive effect on running performance?

Core is the new static stretching. There is not one shred of scientific evidence that core does anything for running performance. I can cite multiple studies showing that squats or half squats with several sets of 3-6 reps results improvement of RE of about 5%, but this or for heavy squats only and not other exercises. If you are not doing heavy weights, you are wasting your athletes' time. There is another study that can be cited which shows that heavy squats and plyos, on alternate days, has a greater combined effect than either separately.

Do squats and plyos separately and get rid of the other garbage you're doing. Instead, see Steve Mgness' stuff on slideshare:

http://www.slideshare.net/sjm1368/strength-endurance-training

I do think that core work does help running. BUT, I think I'm talking about creating an "overall fitness" that will allow an athlete to increase mileage and to have better running form/economy. Having a healthy athlete will help running performance (because he/she is not hurt).

Once a new an athlete has mastered core work (i.e. body weight exercises), then it should or could be revisited. And, at the same time, the introduction of the squats that you write about could or should be introduced.

Finally, the Magness "stuff" could be introduced.

How about something like this (for high school runners):

Summer Running: core & body weight

Early XC Season: core & body weight & squats

Mid XC Season, squats, core & body weight, & Magness

Late XC Season: squats, Magness, core & body weight

Championship Season: Magness, squats, core & body weight

For the sake of injury prevention and strength maintenance, is it okay just doing body weight stuff like pull-ups and pistol squats with some hills and plyos in the mix?

If you are not at least currently able to make your college team, you may be need to build a body capable of running fast without getting injured by doing other exercise. You should read Pete Magill's book Building the Running Body.

If you have Low T all of this one workout or multiple workout talk is useless.

Check your pump. If it is low increase it.