According to this Runnersworld article experienced runners can improve their times by up to 8% by adding “explosive training”.
Paton believes this form of training may be the newcomer to the endurance-training dance, waltzing onto the floor well behind interval training and tempo training. Explosive sport-specific strength training increases your endurance by improving your running economy. With better economy, you consume less oxygen at a given running speed, so you can continue running longer. “The explosive training helps you train more of your muscle fibers,” says Paton. “That means you can spread out the work load when you’re running hard. You can divide it among more fibers, which reduces your oxygen consumption.”
In an original running study of their own design, Paton and colleagues manipulated the training of 20 veteran distance runners capable of an 18-minute 5-K. Those who continued their normal competitive-season training for seven weeks cut 11 seconds from their 5-K time as they got fitter. Those who switched to a program that eliminated 30 minutes of running several times a week and substituted that time for explosive leg-hopping exercises had better results–they managed to slice 24 seconds from their time.
I guess I will be be adding some bounding days this spring. Check out the article.
4 responses so far ↓
Paul // Nov 14, 2006 at 8:06 pm
Yo Scott,
This debate is about as old as the stretching debate (re: plyometrics). No matter who says what, all (at least that I’ve heard of) NCAA, NCIS, etc teams get there athletes using plyometrics on a regular basis. Personally, I couldn’t live without it
Scott // Nov 14, 2006 at 10:42 pm
Hey Paul,
I will have to get you to send me some of your plyo routines or maybe you could blog it
-scott
Paul // Nov 17, 2006 at 10:46 am
Here’s one that is running specific. I prefer routines that are more core based but this is a good place to start. The program below would be completed once per week in conjunction with one strength training session. It should be completed on an easier day or the day after an interval session.
1. High knee skip drill, 2 x 20m
2. Knee pick up drill (mini hurdles optional) 2 x 10 hurdles
3. Fast knees-up drill, 2 x 20m
4. Power skips, 3 x 10
5. Mini hurdle hops, 3 x 8
6. Vertical jumps, 3 x 8
7. 4 x 30m sprints
Give this routine a 4-6 weeks to take effect the I find you can cut back and only include it as needed. Towards the end of the season I find the effect of this workout is immediate and only do once every 2 - 3 weeks
Scott // Nov 20, 2006 at 2:31 am
Cool will have to try it. Seems similiar to workouts I used to do way back in HS when I was doing 100m and 200m.