Plyometrics, also known as jump training, are explosive exercises that target the maximum force production in the shortest amount of time. Plyometrics utilise the Stretch Shortening Cycle (SSC), which is the body’s mechanism to act as a spring and produce the ‘maximum and quickest’ propulsive force. By training the three phases of the SSC in isolation and later through simulation of specificity, athletes can get massive benefits in the form of enhanced power and speed, reduced injury risks, improved running economy and better neuromuscular coordination.
Plyometrics is no stranger in the world of athletics, field and contact sports. In this post, we’ll present plyometrics as an equally effective (if not more) tool for trail and mountain running.
Plyometrics for Trail and Mountain Runners
Trail and mountain running are sports that demand a unique blend of endurance, strength, agility, and power. The rugged terrain and elevation changes challenge not only the cardiovascular system but also the muscular and neuromuscular coordination. To optimise performance and prevent injuries, it is, therefore, essential to incorporate various types of training into a training programme.
While general strength training focuses on building capacity for force production, it often lacks specificity that is needed to deliver the same force output while out on the trails or mountains. Squats, deadlifts, glute strength - while they’re great at building strength, do not adequately meet the requirements specific to trail and mountain running. For example:
Explosive power in the legs that are crucial for steep climbs.
Agility and stability that is essential for navigating uneven terrain.
Eccentric strength and reactive power required for downhill running.
Neuromuscular coordination for irregular or uneven surfaces.
This is where plyometrics come in. By training the leg muscles to act as springs, plyometrics can contribute significantly to trail and mountain running performance. In order to create a good training programme, it is, therefore, important to understand how and when to put in plyometrics.
When to Introduce Plyometrics in the Training Plan
Typically, plyometrics are introduced in the Special Physical Preparatory (SSP) phase of strength programming. For track and field sports, these go all the way through SSP and deep into the Sport Specific Preparatory (SPP) phase as well. Plyometrics translate very well from the gym to the track for these sports, which means that specificity is included to a large extent by design.
For trail and mountain running, however, the SPP or specificity training may require significant modifications. Unlike track and field sports, trail and mountain running presents a combination of both horizontal and vertical movements. Gym sessions, therefore, do not translate so seamlessly to the specifics of a trail or mountain race. As a result, plyometrics programming for trail and mountain running should be strategised as general and specific.
Just like a track or road running training plan, general plyometrics should be introduced for trail or mountain training programmes once a base of maximal strength has been established. This essentially means that the body has built the capacity to produce a certain maximum amount of force, and can now be trained to reduce the time needed to produce this force. This typically coincides with the beginning of the SSP or the Build phase of the training plan. These general plyometrics could include exercises such as broad jumps, depth jumps and squat jumps.
It is, however, the SPP or the Peak phase of the training plan where the focus of plyometrics should switch from general to specific. While still following the same guideline to carry plyometrics all through SPP, specific plyometrics focus on not just training the individual parts, but also achieving powerful vertical motion as a whole. In terms of workouts, this simply translates to drills and exercises such as hill bounding, downhill intervals and hill sprints.
Programming Plyometrics in the Gym
Plyometrics can be done anywhere - all that’s needed is space where one can jump. Basic jumps and hops can be performed without any special space or equipment requirements. However, while in the gym, plyometrics can be programmed in much more efficient ways and be made to maximise the performance output.
To do so, it is worthwhile to understand the underlying principle of Post-Activation Potentiation (PAP), which is a phenomenon where the muscles are able to generate more force following a heavy or explosive activity due to increased neural drive and enhanced muscle contractility. In other words, this means that plyometrics can be programmed after or alongside heavy lifting to generate greater forces.
The practical applications of PAP in the gym can be seen in the form of complex and contrast training methodologies used extensively in athletics and field sports. Both utilise the concept of PAP and combine heavy resistance exercises with plyometric exercises that target the same (or similar) movement patterns. For example, a heavy deadlift followed by a bilateral broad jump is an example of PAP of the hinge movement pattern. Some other examples of PAP clusters or supersets are:
Heavy squats followed by squat jumps
Heavy split squats followed by split squat jumps
Heavy overhead press followed by overhead med ball throw
Programming Plyometrics Outdoors
For trail and, especially, mountain training, hill workouts can be used as an effective tool to combine plyometrics and event-specific training. With the focus on powerful vertical movements, plyometrics can be modified to bring specificity into the mix via drills and exercises that emphasise force production in uphill and downhill settings.
Workouts like hill bounding, downhill intervals and hill sprints target such vertical force production alongside horizontal propulsion. At the same time, these drills and exercises improve neuromuscular coordination that allows for better agility, stability and injury-resistance while navigating both uphills and downhills, as well as uneven surfaces.
A key point to note here is that PAP effects can be present up to 48 hours after a workout. This opens up programming possibilities where gym sessions can be coordinated with outdoor mountain-specific plyometrics so as to elicit this delayed PAP response. Some examples of such plyometric clusters are:
Heavy unilateral strength exercises in the morning followed by mountain-specific plyometrics in the evening or next morning
Moderate effort hill repeats followed by hill bounding
Easy to moderate uphills followed by controlled downhill intervals
Risks Associated with Plyometrics
Plyometrics can be incredibly beneficial to trail and mountain running. However, they also carry certain risks, particularly if not performed correctly or introduced too quickly. Because plyometrics, by design, end up subjecting the body to heavy landing and takeoff loads, this automatically puts plyometrics in the high-risk category. Here are some risks to be aware of:
Injury Risk: Due to the high-impact nature of plyometric exercises, there is a risk of injury, especially to the joints, tendons, and muscles. Proper form and gradual progression are crucial to minimise this risk. While the lower body, notably the ankle and the foot, are risk-prone to landing forces, the core, notably the abdominal musculature, is risk-prone to takeoff forces.
Overtraining: Including too much plyometric training can lead to overtraining, which can cause fatigue, decreased performance, and increased risk of injury. It’s important to balance plyometric workouts with adequate rest and recovery.
Technique: Poor technique can lead to ineffective workouts and increased injury risk. As with any form of strength training, plyometric exercises should be performed with correct form and no more load than what’s needed to elicit the required adaptation. In most cases, bodyweight is enough when programmed as complex or contrast sets.
Readiness: Plyometrics should only be performed by athletes who have developed a sufficient base level of strength and conditioning. Jumping into plyometrics (no pun intended) without adequate preparation can be detrimental.
Conclusion
Plyometrics are a powerful addition to any trail and mountain runner's training regimen. By understanding the science behind plyometrics and incorporating general and specific plyometric phases into a training programme, trail and mountain runners can enhance power, speed, and overall running performance while staying injury-resistant and while navigating the steep and uneven challenges of the course. However, it’s important to approach plyometric training with caution, ensuring that exercises are introduced progressively and performed with proper technique to minimise risks. At IronStride, we take plyometrics seriously, and are happy to help you fit them into your trail or mountain training programme.
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