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Jump rope training to improve endurance running (10 weeks)

Author

Tim Pigott

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Length

10 Weeks

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Plan Description

Published by Endurance Coach, University lecturer, and Sports Physiotherapist Tim Pigott BSc MSc, this plan encapsulates his education, experience, success and passion for helping thousands of people achieve their dreams.

This plan is based on a research paper (Garcia-Pinillos et al. 2020) which showed that completing this program as part of your running warm up will significantly improve your running performance over the 3k distance. It will also improve your jumping performance, countermovement jump, squat jump, drop jump, and foot-arch stiffness. These training improvements have also previously been shown to improve running economy at longer distances. This plan is therefore also suitable to longer endurance runners.

This is a simple addition to your home training which you can incorporate into your running program for everything from sprint triathlon through to marathon and ultra marathon training.

Weeks 1 & 2 you will do 2 sessions each week of 30sec jumping / 30sec rest x5 with a cadence of 100-120rpm. This is with both feet (bilateral).

Weeks 3 & 4 you will do 3 sessions each week of 30sec jumping / 30sec rest x5 with a cadence of 100-120rpm. This is with both feet (bilateral).

Weeks 5 & 6 you will again do 3 sessions each week of 30sec jumping / 30sec rest x5 but increase the cadence of 120-140rpm. This is with alternating feet (unilateral)

Weeks 7 & 8 you will now do 4 sessions each week of 30sec jumping / 30sec rest x5 and with a cadence of 120-140rpm. This is with alternating feet (unilateral)

Weeks 9 & 10 you will do 4 sessions each week but now with 40sec jumping / 20sec rest x5and with a cadence of 120-140rpm. This is with alternating feet (unilateral)


Qries



Qries

Reference: Garcia-Pinillos, F., Lago-Fuentes,C., Latorre-Roman, P., Pantoja-Vallejo, A. and Ramirez-Campillo, R. (2020) Jump-Rope Training: Improved 3km Time-Trial Perfomance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness. International Journal of Sports Physiology and Performance (Ahead of Print)



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
0:16 hrs 0:05 hrs
Workouts Per Week Weekly Average Longest Workout
Strength
0:16 hrs 0:05 hrs

Training Load By Week


Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, a university lecturer, triathlon (BTF2) and running coach, bike fitter (IBFI 4), and certified nutrition coach (PN1). I can help you return to, or realise your potential.

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