Seb Coe’s Strength & Conditioning Program – Part 3: A Deeper Dive into Plyometric Training
Seb Coe Part 3. If you were to explore the training diaries of your favourite elite distance athletes, you would notice that virtually all of them include some kind of plyometric training in their routine. It could be a simple set of box jumps or bounding up hills. Or if you’re Eliud Kipchoge – 1 hour of ‘rhythmic dancing’ and jumping on steppers, performed thrice weekly with your Kenyan comrades (watch the video here).
But you may also wonder – exactly how relevant is it for distance runners to be interested in improving their jumping ability? After all, isn’t efficient running all about minimising vertical oscillation and maximising the conversion of energy into forward motion?
The authors of Better Training for Distance Runners, Dr David Martin (exercise physiologist that worked with Seb Coe) and Peter Coe (Seb Coe’s coach), argue that a modest amount of plyometric training will add a beneficial power component that would not be acquired through the more traditional isotonic training techniques (i.e. lifting weights or wall sits). Such power would be relevant for sudden pace changes and reducing your risk of injury.
In this article we outline the key points from Martin & Coe’s bestselling classic on plyometric training.
So what exactly is plyometric training?
A series of movements that alternate between an eccentric (muscle lengthening) and concentric (muscle shortening) phase, with little time delay between them. The repetitive, quick and explosive nature of these movements have shown to provide enormous opportunity for improving power.
How does plyometric training enhance power output?
There are several physiological mechanisms that work together to compound this effect:
1. The muscle stretch reflex.
Now you may be familiar with the example of a doctor striking a tendon hammer on your patella ligament which results in the famous knee-jerk reflex. When your legs kick out, it’s not because your brain voluntarily told it to do so, but rather because an involuntary contraction of the muscles came from signals at the level of the spine (in this example L3-4).
We can capitalise this involuntary method of generating muscle contraction in the world of plyometrics. The very nature of these eccentric-concentric movements will likewise produce a muscle stretch reflex – of course, at a much greater force than at the doctor’s clinic. Now imagine combining this with the voluntary signals that travel from your brain – the total neuromuscular output is enormous.
2. The storage of energy in the elastic components of muscle cells.
These are arranged both in series and parallel, and the elastic energy can be recovered with an intense burst during the subsequent shortening.
What kinds of equipment should a runner have?
The authors suggest starting off with sturdy boxes (25, 40, 50, 65, 75cm in height), weighted vests (5, 7, 9, 11kg), a few adjustable hurdles and a smooth grassy surface. This should be enough to provide a variety of challenging plyometric stimuli.
What is the optimal number of sets and reps?
Exact numbers (and heights of hurdles or boxes) depend on the athlete’s prior experience and event specialty. Nevertheless, the authors found that for hurdle hops (jumping over five hurdles closely spaced to permit one two-footed landing between them) or box jumping (jumping onto and off of four boxes closely spaced to permit one two-footed landing between them), more than 20-25 bounds is excessive.
If you can easily manage sequences such as 5 sets of 5 bounds using low boxes or low hurdles, then increase the intensity gradually by putting on weighted vests or raising the height of the boxes/hurdles. You can also try bounding exercises on a soft grassy surface, e.g. 3 sets of 10 elongated strides with exaggerated knee lift.
What precautions should I take to avoid injury from plyometric training?
Plyometrics should be considered highly specific exercises to be scheduled judiciously and are potentially dangerous when done improperly or in a fatigued state. As such the authors recommend the following guidelines:
- Ensure thorough warm-up and stretching exercises before plyometric workouts.
- Do not undertake plyometrics after serious weight training or fast interval training. Rather, schedule them as a first item on a training agenda, when muscles and joints are fresh.
- Due to the anaerobic nature of these workouts, plus the need for good technique and intense concentration, nearly complete recovery should occur between sets.
- Only add on weighted vests after you’ve developed considerable proficiency using normal body weight that can be very easily managed.
- Do not schedule anaerobic running sessions the day after a quality plyometric session. Rather, one day of easy running is ideal to ensure recovery.
- Use soft, resilient landing surfaces (grass or mats, as opposed to track, road or sand), along with shoes that provide plenty of support.
Continue to: Part 4 – Seb Coe’s Circuit Training Program
Source: Martin, D. E., & Coe, P. N. (1997). Better training for distance runners. Human Kinetics 1.
