Welcome to week 29! We hope you’re ready to jump into this next workout.
Jump training or plyometrics has been around for a long time. Oftentimes, plyometrics are used to simulate sport-specific activities, especially in team sports. But will plyometrics help you as an endurance athlete?
In one study published in the Journal of Strengthening and Conditioning, 35 distance runners who were all running the same mileage participated in a plyometric exercise program. After eight weeks, the runners who participated in the program demonstrated an improved “energy cost of running.” In layman’s terms, this means you are more energy efficient; you don’t have to work as hard for the results.
Another study from the Journal of Strengthening and Conditioning suggested that a six-week program of plyometrics reduced the oxygen cost during submaximal running. Based upon these two research studies, among many others, plyometrics has its place in endurance training.
This recommendation comes with a caveat. We would recommend that you avoid an intense plyometric program if you have been diagnosed with severe arthritis, a herniated/injured disc, unstable sacroiliac joint, osteoporosis, osteopenia, or any other conditions that affects the structural integrity of the bones and joints.
Plyometrics aren’t for everyone. Proceed with caution. The following exercise series includes plyometrics. If you deviate from the format, just make sure that you don’t overdo it with these exercises. Two sessions/week should be the maximum amount of time you spend doing them.
Check out the next series of exercises by clicking the link below.
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