This article looks at the effect of adding plyometrics to 5km training
What’s the deal?
Plyometrics are explosive jumping exercises designed to improve power. This study sought to understand if adding plyometrics to a training block could help athletes to run faster.
What did they do?
Sixty well-trained male runners followed an eight-week training program. They were split into four groups that used different training structures: two standard endurance training patterns, and the same two patterns with one plyometric session added per week. The overall training load stayed about the same for everyone. Before and after the program, the runners completed tests including a 5km time trial, lab measurements of running speed at certain effort levels, and jump tests that measure explosive power.
What happened?
All groups improved after eight weeks, with better improvements in runners who added plyometrics. 5km running times improved by roughly 1.5–2%, slightly more than the groups without jumping exercises. They also showed better results in measures related to running speed at harder efforts and improved performance in jump tests.
What can you tell me about the people?
Participants were in their mid-thirties on average and had average VO2 max values of 69ml/kg/min, which assumes a 5km running time of around 15-16 minutes.
What else should I know?
You probably already do some form of plyometrics through HIIT workouts. For example box jumps, burpees, squat jumps, jumping lunges etc are all forms of plyometric exercises.
What will I do differently?
I really enjoy plyometrics sessions, so it’s easy to feel motivated to do them. I plan to include them in my marathon training block too and fingers crossed it has the same positive results!
Acknowledgements
This research was published in November 2022 by L Filipas and colleagues from Università degli Studi di Milano, in Milan, Italy.
This article highlights our personal take on their research, but there is so much more information available! Check it out here and see what you think!
Abstract Athlete 