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Exploring Strength Training/Plyometrics for the Endurance Athlete
Written by Dr. SkibaLet’s start with what we know: The scientific literature is skewed approximately 3 or 4 to 1 against strength training helping the performance of the experienced endurance athlete. There is some data indicating that “explosive” strength training may be of benefit[i], and also some data indicating that plyometrics can be of benefit to economy[ii],[iii]. Although a well-trained endurance athlete’s time is best spent in specific endurance training rather than in the gym it is probably short sighted to ignore certain very specific work in these areas which may benefit economy, and hence performance.
Plyometrics, explosive training, and improved efficiency:
Much of the current thinking regarding efficiency in runners is predicated upon the concept of what Norse scientists term “reactivity”[iv]. The term refers to the spring-like tension and rebound of muscles, tendons, and connective tissues. It also refers to reflex arcs in your muscles and nerves that cause them to assume certain tensions and pre-set lengths without direct input from your brain. In other words, if you think of the legs as springs, the better the springiness, the less energy you actually have to produce to keep moving, because much of it will be recovered from step to step.
Below are some exercises which will be helpful in developing these qualities. These should be performed 3-4 days per week, for perhaps 20 minutes per session. Norse Olympic Coaches Ronald Klomp and Frans Bosch caution athletes that these exercises are aimed at technique and quickness, not brute force. The movements should be light, as though you are bouncing through dry leaves and trying to crush as few as possible. You should be “bouncing”. Later, small amounts of weight can be added as skill and strength improve.
Although it goes without saying, please take note: You should only attempt these sorts of exercises if you are healthy, well trained, and without injury. You should talk to your physician before attempting anything you read anywhere, especially on the Internet.
Exercise 1. Box/Stool Leap: From a standing position, and using both feet, jump up and forward onto a box or stool, and bounce right back down. Once you have mastered this, make your landing on the box with 1 foot, and jump off with 1 foot, landing on both feet on the ground.
Exercise 2. Forward Leap: Jump forward, taking off from one leg, landing on both feet, then take off with the opposite leg. Once you have mastered this, alternate heights: high, low, high, low.
Exercise 3. Box-jump Hurdle: Set up a stool, with 2 boxes in front of it, spaced 3 feet apart. Jump down from the stool, landing on the ground with both feet, then bounce over the first box, and then the second box.
As always, train smart and feel free to send an e-mail if you have questions!
References:
Paavolainen et al. Explosive strength training improves 5km running time by improving running economy and muscle power. JAP 86: 1527-1533. 1999.Spurrs, Murphy and ML Watsford. The effect of plyometric training on distance running performance. Eur J Appl Physiol. 89(1): 1-7. March 2003.
Turner, Owings and JA Schwayne. Improvement in running economy after 6 weeks of plyometric training. J Strength Cond Res. 17(1):60-7. February 2003.
Bosch, Frans and Ronald Klomp. Running: Biomechanics and Exercise Physiology Applied in Practice. Elsevier Churchill Livingstone, 2005
