brief moment of no movement where the resistance and the muscle contraction are equal. This is an isometric contraction. The muscle then begins to shorten rapidly in a concentric contraction to accelerate into the next stride. This stretching followed by rapid shortening is called the stretch- shortening cycle, which is what plyometrics were originally known as. During the eccentric phase the muscle


stores a lot of energy through the tension build-up. This energy is then only partially recovered and used during the concentric phase; it depends on how long the duration of the “in-between” isometric phase of the movement is. The longer the runner’s foot is on the ground, the more energy is dissipated. in order to maximize the energy transfer from eccentric to concentric contraction, you need to shorten the time in-between — the amortization phase. This is exactly what plyometric exercises are designed to do. plyometrics include many jumps, hops and


bounds — all with the intent of minimizing the time spent on the ground. if you analyze video of your runners, you’ll notice that the faster, more efficient runners spend less time on the ground. They are using more stored energy with each foot strike to accelerate into the next stride. it’s important to note that plyometric


training is anaerobic in nature and uses the creatine phosphate energy system. it is also important to realize that at no time does any one energy system (phosphagen, glycolysis, oxidative) work alone in the body. Depending on the intensity and duration of the activity, each system is used to produce energy. That’s good to know the next time your athlete needs to “power” up a hill, or close the gap and pass someone on the bike, as well as become a faster and more efficient runner. Multiple modalities and protocols are


a must if you want to keep your athletes motivated to continue a strength training program. it’s hard enough to get endurance athletes to fit in strength training at all, so when you do succeed at incorporating it into their programs, you’d better keep it interesting! There are a number of different modalities


and tools i like to use with my athletes to help keep the workouts fresh and motivating. The great thing is that most of them are very affordable, as well as portable. These include the following:


• Body weight training (including plyometrics) – a great place to start especially for those just beginning a strength program. Before adding weights to any exercise the athlete should be able to perform quality repetitions using body weight. Squats, lunges in all planes of motion, push ups, single leg reaches, bounding and box jumps are all good examples of functional body weight exercises.


• Tubing or elastic band training – lightweight and very portable, tubing allows you to add resistance to your exercises and helps simulate the actual movements of your sport.


• Free weights – using dumbbells requires each limb to do an equal amount of work to stabilize and control movements.


• Medicine balls – an excellent tool to use for core training, especially rotation, and upper body plyometrics.


• Stability balls – effective for core training, balance and stabilization training.


• Kettlebell training – Kettlebells are an old russian training tool that looks like a cannonball with a handle attached to the top. They are an excellent tool for developing power, core strength and overall ability to deal with momentum which occurs in every sport. Kettlebells are also useful in creating metabolically challenging workouts, which your endurance athletes will appreciate.


• Protocols – should vary between timed circuits with light weights to counted repetition ranges such as 6-8 for heavy days and 12-15 for light days. rest time should be commensurate with the resistance. heavier weights and plyometrics will require more rest than lighter weights.


WORKOUTS Workouts are only limited by your imagination. The following workouts should take anywhere from 25 minutes to an hour. i prefer to use circuits for my strength workouts, but allow sufficient time for rest whenever needed.


Warm-up Example • Arm circles – 10-15 reps forward and back • Med ball chops and rotations – 10 reps of up & down, diagonal right to left, left to right, 20 rotations


• old school windmill rotations – 30 reps: legs spread, arms out to the side, bring opposite arm to opposite foot


• Leg swings – 10-15 reps side to side and front to back


• Alternating calf stretch – 50-100 reps • Wall jumps – 3x15 seconds of jumping, 5 seconds rest


Workout #1: Kettlebell Circuit 2-3 rounds x 6-8 reps for heavy weight or 12- 15 reps for light weight • KB single arm high pulls • KB double arm swings • KB single arm swings • rest 1–2 minutes • KB single arm power clean • KB single arm snatch • KB double arm push press • rest 1–2 minutes • KB windmill • KB russian twist • Stretch


Workout #2: Plyo & Strength Circuit 3x5-10 reps for plyo exercises/30 second intervals for circuit; rest as needed between plyometric exercises.


Plyometrics: • Squat jumps • Split squat jumps • Box jumps • Lateral med ball toss against wall (both sides)


Strength Circuit: • TrX balance lunge • reciprocal DB press on ball • reciprocal tubing swimmers’ pull • TrX sprinters start (no hop) • Ball switch


Jeff Boyer has more than 20 years of experience in the fitness industry as a trainer, coach and manager. He is a USA Triathlon Level II coach, a NSCA-certified strength & conditioning specialist and is also a certified coach with USA Track & Field and USA Cycling. Jeff is the owner of B Athletics Fitness and Endurance Coaching, and head coach of B Athletics Racing. Visit www.b-athletics.com, or send an email to jboyer@b-athletics.com.


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