Workout Wednesday: Plyometrics Progressions

Early in the year, the sprinter needs to develop power, power, and power. I want the athletes to put so much force into the ground Isaac Newton gets a headache. To create the desired power returns the sprinters will perform sled work, maximal lifting in the weight room, cued runs of "build, float, hit," and multi-jumps. 

For sprinters, the multi-jump routine builds off skills developed in the previous phase by increasing the power output and stimulus on the neurological system. The plyometric jumps available can run the gamut of repeat "frog" hops, to jumping over hurdles or cones. In this phase, the training is developing the sprinter's ability to project their center of mass explosively off the ground. Increasing the projection of the center of mass translates to decreased rise time, improved block clearance, and a more powerful drive phase.

A hurdle hop correctly performed with actual, low contact times.  An unusual anomaly in the internet training universe!

As a sprinter enters this phase, it is always good to start with a lower number of contacts than a sprinter might be capable of at the time. You want to keep your sprinter healthy by letting them prove they can handle the increased loads before adding more barriers or reps for them to jump. Coaches should couple multi-jumps with other power routines on the track and in the weight room to maximize the outcomes from this phase in training.

To stick with the theme of power sled pulls and short uphills are great on the track options to implement as a part of training that fits nicely with the multi-jumps. In the weight, room lifting should include Olympic and power lifts of few reps with heavy loads. In this phase of weight training, it is not unusual for a sprinter to do sets of 1, 2, or 3 repetitions. Everything we do in this phase on the track, turf, or in the weight room should be to recruit as many motor units as possible to create ever-improving muscle contractions.

The first maximal phase of strength training and multi-jumps typically coincides with a break in the annual plan due to the holiday season. During this transition phase, I typically remove plyometric training from an athlete's plan. The absence of plyometric training is for one main reason. Plyometric training is difficult and can beat up the body if done in endless succession leading to a higher risk of injury. Numerous great athletes have ruined their seasons by getting hurt training away from the watchful eyes of the coach.

As I have stated in previous blogs it is important athletes train during transition phases. However, what is truly important is WHAT they do during that time. For most of our athletes, the holidays are filled with lots of distractions even when working out at their home gyms or their old schools. Distractions and lack of concentration have destroyed many seasons. The downsides of doing plyometrics during these two weeks far outweigh the benefits, so it is better for these units of training to take a backseat to simpler and safer methods of training during the holiday.