Sunday, February 18, 2007

Plyometrics Research

There is a growing body of research supporting the benefits of plyometrics for endurance athletes. The most recent is a study out of New Zealand using cyclists as subjects (Paton, 2005, Combining explosive and high-resistance training improves performance in competitive cyclists, J Strength Cond Res 19(4): 826-30). In this study nine well-trained riders did three, thirty-minute workouts weekly for four weeks. Each workout consisted of alternating three sets of explosive jumps with three sets of high-resistance bike sprints (5 x 30 sec @ 60-70 rpm with 30 sec recoveries). After 12 weeks the experimental group improved their 1km power by 8.7%, their 4km power by 8.1%, peak power by 6.8% and their LT power by 3.7%. These are huge changes in performance for only 12 sessions especially given that the riders were already well-trained. The total oxygen cost of these power tests decreased by 3% indicating greater economy. There was no significant change in the control group.


An Australian study done with runners using only plyometrics and not resisted running as in the above cycling research showed benefits also but to a lesser degree (Spurrs, 2003, The effect of plyometric training on distance running performance, Eur J Appl Physiol 89(1): 1-7). The well-trained group of runners improved their 3km race time, on average, by only 2.7%. But then this study only lasted for six weeks and did not include resisted running in a manner similar to what the cyclists did in the above.

This winter I am using combined plyometric and resisted high-intensity exercise with the triathletes and road cyclists I coach. After a few weeks of preparation in which they followed the weight training program described in my Training Bible books culminating with the MS phase, they embarked on a program of two or three such plyo-sprint sessions weekly for four to six weeks (8-12 sessions total). Each session took about 30 minutes and included three sets of 10-20 box jumps (see picture) alternated with three sets of five of either resisted, 20-30 second sprints as in the first paragraph (cyclists) or 20-30 second treadmill sprints at a 5% grade (runners). The intensity was to feel like a 9 on a 10-point effort scale.

I reduced the number of sessions per week and the length of the high-intensity efforts for those who I felt were at high risk for injury. But even in doing that one of the runners slightly strained a hamstring (fortunately, it healed quickly) and I terminated the series of workouts early for another runner who strained a calf in other training. Since none of the others have completed the series of workouts yet or been retested, I don't have anything to report. All have reported feeling like the workouts were beneficial. Time will tell, but I believe we will see significant improvement.

21 Comments:

At March 28, 2007 10:22 AM , Blogger d2g said...

Joe we're about to fold these workouts into a training program that I'm running for 6 adults preparing for the Horribly Hilly Hundreds 200K ride in June. I am doing power testing to record progress using the CP5 and CP20 regime from Allen/Coggan's book. I found a pretty direct correlation between CP5 and the modified Conconi test results from Dr Ross' book, too. Will let you know how this training goes.

Cheers, d2g

 
At November 23, 2007 9:49 AM , Anonymous Anonymous said...

so did d2g ever report back?

Cheers, Halfwheeler

 
At January 23, 2008 7:40 AM , Blogger Chris said...

This is a classic example of 'what's old is new'. I remember doing plyometrics back in the early 90's and then everyone said it was a waste of time, as was strength training - then again, we were probably doing wrong anyway, and that remains the case in many areas of endurance training. I would bet Joe is one of the few endurance coaches in the U.S. adding plyo training. One thing is clear from the research, there is little if any detriment to endurance by adding power training, but the reverse is not the case. Endurance training in power/strength athletes is generally not advised.

 
At September 15, 2008 11:47 PM , Anonymous Brind-Surch said...

I have been trying some explosive training but often feel very heavy legs after wards any thoughts

Andy

 
At September 16, 2008 8:10 PM , Blogger Joe Friel said...

Hi Andy--Could simply be fatigue. If you aren't used to that sort of training it will leave your legs pretty well wasted for a day or so.

 
At October 13, 2008 7:39 PM , Anonymous Dave said...

Joe,
Are you using plyometrics this winter as well? If so, have you varied your approach any from last year's? Any thoughts on in-season plyometric workouts?
Dave

 
At October 13, 2008 8:08 PM , Blogger Joe Friel said...

Hi Dave--I haven'ts started anyone's winter programs yet. Some still racing and one is in his transition period. But I'm sure I will for most if not all. I will evaluate each of them and decide what is needed.

 
At December 29, 2008 12:12 PM , Anonymous Bill B said...

Any feed back on results? How about injury rates. If there are some is it age related or any other variable that predicts.Do you plan to continue after winter training and if so will you do on a hard day or easy day and before or after the training session.
thanks

 
At December 29, 2008 3:25 PM , Blogger Joe Friel said...

Hi Bill-It's difficult in the field to pin down what specifically brought about improvement in performance. But I believe plyo has played a positive role in the improvement my client-athletes experience so I continue to use it. I am very cautious with it so as to avoid injury, which I think is quite likely. But then that's common for high reward training regimens. The key is knowing when to say enough.

 
At December 29, 2008 3:27 PM , Blogger Tradewind Sports said...

My experience with plyo training, or more correctly, jump training is that injury rates are low if progression is correct - most cyclists will never actually get to 'real' plyos. Power training is always done when fresh - if you're tired, you're wasting your time. So you would likely do them first, possibly before sprinting training or in place. It's probably not worth doing during the season unless structured properly and likely would work best for older athletes.

I recommend simple jump training throughout the season.

CH

 
At January 21, 2009 12:20 PM , Anonymous Joanne Butler said...

Hi Joe
I always read all of your emails with great interest. You not only provide the what but also the how and why. At the present time I am 'retired' from triathlon due to overcommittments in my PT business, but I still read all your stuff not only in preparation for my 'comeback' but also to use with my Fitness Coaching sessions. Although my clients are predominantly not interested in performance improvement (they want to lose fat, have more energy, lose cm's etc) I train them to improve performance first as I believe it is the best way to achieve their goals and to keep focused when for instance weight loss plateaus. I use progressive training methods and utilise plyometrics as well. The addition of controlled plyometrics to my clients programs has pulled many of them out of a plateau and also provides them with a great sense of achievement. Can you imagine previously seduntary mums doing this stuff? It is very empowering for them and the results speak for themselves. Plyometric exercises can serve many purposes, as long as they are introduced in a progressive and controlled manner.
Thanks Joe for your posts

Jo Butler

 
At February 2, 2009 11:14 AM , Blogger Cade said...

I've haven't really ever thought of plyometrics training for a sport like cycling. Very interesting article. I study plyometrics as well but more on how they apply to Beach volleyball. Any studies that you know of about training for jumping in sand? I read a few studies done a few years ago, I was just wondering if there is anything newer out there.

 
At February 2, 2009 3:02 PM , Blogger Joe Friel said...

Cade--Thanks for your note. I'm sorry but I've never seen anything that has to do with jumping from sand.

 
At February 3, 2009 4:00 PM , Anonymous Anonymous said...

Should this plyometric training session be in lieu of weight training? If not, should the weight work be done on the same day and after the plyometric workout?

 
At February 3, 2009 8:21 PM , Blogger Joe Friel said...

Anon--It can be done any number of ways. I almost always have the athletes I coach do Plyo and weights within the same workout.

 
At February 9, 2009 8:46 AM , Anonymous Anonymous said...

Joe,
Our cycling season starts in April, when would you suggest starting and finishing a plyo block?

 
At February 9, 2009 2:32 PM , Blogger Joe Friel said...

anon--Finish by the end of your base period.

 
At July 6, 2009 10:12 AM , Anonymous Anonymous said...

Joe do you outline plyo workouts in your book "The Cyclist's Training Bible"? thanks. Enrique

 
At July 6, 2009 10:24 AM , Blogger Joe Friel said...

Hi Anon--No, sorry there are no plyometrics illustrations in the books. But there are books on the subject. Can Google that topic to find. Good luck!

 
At November 9, 2009 6:56 PM , Anonymous plyometrics said...

Joe, I like the workout you have posted. Very interesting to train with plyos for cycling.

 
At December 17, 2009 2:26 AM , Anonymous Increase your vertical said...

I agree Joe -- these are excellent workouts you've posted and although the research is from 2007, its still new information to me. Definitely a blog I shall be following more closely, I'd be interested in implementing your workouts into my own program and routine for increased performance in my cycling.

Thank you :)

 

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