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8 Week Plyometrics Plan for Running

Author

Will O'Connor PhD

All plans by this Coach
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Length

8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Plyometric training is an explosive form of strength training that can help improve running economy. It's not just for running either. Plyometrics can help with a range of endurance sports.
The plan is designed to complement your existing training plan.
If you have questions, please email me will@pacoaching.tv



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:47 hrs 0:30 hrs
0:37 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:47 hrs 0:30 hrs
0:37 hrs 0:30 hrs

Training Load By Week


Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.

Sample Day 1

0:30:00
Week 1 Session 1 Plyometrics - Gym.

1x 6 Counter Movement Jumps
1x 20 Knee Lifts (a.k.a high knees)
1x 10 Ankle Jumps (skipping for height)
1x 15 Back extensions
2x 6 Squats (60% 1 rep max)
1x 10 Hamstring Curls (60% 1 rep max)

Sample Day 3

0:20:00
Week 1 Session 2 - Grass

1x 10 Alternate Leg Bounding
1x 30m skip for height
1x 20m single leg ankle jumps

Sample Day 7

0:30:00
Week 2 Session 1 Plyometrics

3x 6 Counter Movement Jumps
3x 20 Knee Lifts (a.k.a high knees)
3x 10 Ankle Jumps (skipping for height)
2x 15 Back Extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

Sample Day 9

0:30:00
Week 2 Session 2 Plyometrics

3x 6 Counter Movement Jumps
3x 10 Ankle Jumps (skipping for height)
2x 15 Back extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

Sample Day 11

0:30:00
Week 2 Session 3 Plyometrics w/ running

Include 10-15min run before and after.
6x 10 Alternate Leg Bounds
4x 30m Skip for height
4x 20m Single leg ankle jumps

Sample Day 14

0:30:00
Week 3 Session 1 Plyometrics

3x 6 Counter Movement Jumps
3x 20 Knee Lifts (a.k.a high knees)
3x 10 Ankle Jumps (skipping for height)
2x 15 Back Extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

Sample Day 16

0:30:00
Week 3 Session 2 Plyometrics

3x 6 Counter Movement Jumps
3x 10 Ankle Jumps (skipping for height)
2x 15 Back extensions
5x 8 Squats (60% 1 rep max)
3x 10 Hamstring Curls (60% 1 rep max)

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