plyometrics?

[Danagrrl]

hey all- anyone ever thought about/used plyometrics for leg strength? I know that those exercises tend to be more for sports like sprinting and basketball, but what if you have sluggish, low-power quad muscles (like me)? Would this help build muscle energy and stamina?

[ODBSGIRL]

I'd like the answer to that one too. I thought plyometrics were for improving agility and quick direction change as much as for strength, is that right?

[Buk]

Plyometrics do have the ability to improve running efficiency if incorporated into your training properly. But plyometrics are probably the most misused training tool there is. How much time do you spend running, weight lifting, and in other sports. Why do you think your quads are "low-power", what about your hamstrings? How much can you squat and deadlift. How high can you jump, what are your 400m and 5k times?

I think running drills and light plyometrics can help most all runners. High knees, butt kickers, "C" skip, skipping, quick steps, will help improve speed, coordination, strenght, and form. Weither you need a heavy plyometric program with rim jumps, box jumps, bounding, squat jumps, and lots of reps is very individual.

Plyometrics can improve strength, but most directly train reactive ability, the stretch-shortening cycle, and the ability to decelerate. This is used for changing directions, stopping, throwing, jumping, running, walking; any movement that has any recoil(ankle is bent in before it is extended when walking). You can gain strength improvements much faster with weight lifting, but reactive ability will give you efficient turnover and better stride return.

Answer the above questions so that we can get a better grasp of you specifically.

[Danagrrl]

Thanks for replying. You wrote:

1)How much time do you spend running
currently, I am training for a 1/2 marathon, using the FIRST 3-day a week program (1 day speed, 1 day tempo, 1 day distance)

2)weight lifting
average 1 day a week, would like to get more

3)and in other sports
inconsistent: at my best this spring, I was: 1 day deep-end water aerobics, 1 day non-bag kickboxing, 1 day pilates mat, 1 day Bikram yoga...now, contemplating focusing just on running/lifting--do you think I should re-integrate all of these? I have the time and $ to do it...

4)Why do you think your quads are "low-power"
Not sure. I can't describe it, but it's like I have NO energy or strength in them...they are constantly "giving out". When I go to do a back bend in yoga my legs (quads) almost immediately tingle and I feel like I am going to fall over. It is like that Gatorade ad where the triathlete falls...that is what my legs get like (HOW DARE I COMPARE MYSELF TO HIM! haha)

5)what about your hamstrings?
A chiropactor once said, "in 20+ years of practice, I have never seen someone with tighter hams"

6)How much can you squat and deadlift
Squat usually = smith machine, no weight
Deadlift = haven't done it in a while...

7)How high can you jump
No idea--never measured--should I?

8)what are your 400m
I can run a consistent 2.10 400m

9)5k times
D/K

Does this help?

[gobbla]

*hijack*

Is it true that most of running strength is hamstring based vs quad based?

[Buk]

I don't think other sports are necessary, just trying to get a feel for how much plyometric training you might be getting while playing. Since you have the time, I would get some more weight lifting in. Weights will probably help you a lot more at this point than plyometrics. Learn to squat with a free bar, and then use that as your primary quad strengthening exercise. Learn some deadlift variations that will stretch and strengthen your hamstrings. Pratice overhead squats for flexability. I would add one plyometric day/form running day where you are doing different running form drills and light plyometrics.

I have seen that you can run fast, but on your long runs you just seem to leave too much in the tank. You mention having a few dollars, I would spring for a Garmin Forerunner 301 gps and heartrate training monitor. They can be found online for about $225. It will track your pace, distance, and heartrate. You can set it up to beep at you if your pace or heartrate drop off to much. It also has a virtual partner that you can set up and race against. It can be kinda like having an electronic trainer making sure you are working at the level you need to for each workout. I think you need to power through a couple of real hard long runs where you really wear yourself down to find out your limits. At wat distance does your speed drop off?

Where are you at now?
What is your speed day format and time?
What is your tempo distance and time?
What is you long run distance and time?

Peliminary Weekly suggestion would be
-Run 3 times
-Lift 2-3 times(compound, free weight exercises)
-Plyometric/Form training 1 time

[Phaedrus49er]

Originally posted by gobbla:
*hijack*

Is it true that most of running strength is hamstring based vs quad based?

Depends on the type of running, I would imagine. Sprinting focuses on propelling the body forward, constantly pushing the center of mass and therefore using more hamstring strength. Endurance running doesn't propel as much and would therefore be more focused on keeping the body upright and stable, using more quad strength.

Of course, I could be SO far off it's not even funny [img]smile.gif[/img]

[Gates123]

Usualy Plyometrics is used to increase the speed or force of muscular contractions.
These exercises use explosive movements to develop muscular power. Plyometrics basically act on the nerves, muscles, and tendons.And off course you will get muscular power by getting proper exercises of plyometrics.