Can you give me some examples of plyometrics that I can do in my workouts? Also, can you give me a 400m workout for the summer?
Thank you,
LaTrice
Plyometrics Examples
Moderator: George Payan
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George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
Plyometrics and 400m Workout
Guidelines to follow with plyometrics:
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced three times per week during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometrics workout three times a week:
Six cones or hurdles three feet apart and at least 12" high to jump over.
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you run, you will be able to push off with force, your stride length will increase and your marks will improve. You will see the difference in your strength in your legs and your finish.
Here are some guidelines to running the 400m.
The outstanding 400-meter runner will have approximately a one-second deferential between his best open 200 meters and the time it takes him to run the first 200 meters of the 400-meter dash. The less experienced 400-meter runner should have approximately a two-second deferential. This is one area you should concentrate on in your workouts.
A good formula for predicting the potential 400 meter time for a 200 meter runner, providing you are willing to train and to give all you can to become a top 400 meter runner, would be to double the time of your best open 200 meters then add 3.5 seconds to this.
The main reason we are seeing more of the sprinter type succeed in the 400 meters today is largely due to the fact that the 400 meter runner develops stamina and endurance more effectively.
Take 90% of your best time and use this time for the distances that you will train. Run 100% for shorter distances. Divide your training into four periods. Each period will be a building block. Work from quantity to quality. You will increase the intensity and work up to 90-100%. All workouts should follow a progressive pattern. This is your guideline. You cannot start running at 90-100% in the beginning of your training program, so you have to build up to 90-100% of your best time.
The types of workouts you will have to incorporate are speed endurance, tempo endurance, hill repeats, stadium steps, continuous runs, short hill repeats, speed drills, strength training including plyometrics and weight lifting.
Coach Payan
www.CoachesEducation.com
1.
Exercises should be performed at 100% effort.
2.
The greater the intensity, the greater the recovery.
3.
Maintain proper technique and when your technique breaks down, stop.
4.
Start easy and increase complexity.
5.
Plyometrics are practiced three times per week during the preparation period and twice a week during the competition period.
6.
Practice volume during the preparation period and intensity during the competition period.
7.
Always apply the principle of progression when increases in overload are being added to a program. Progress until technique breaks down.
An example of a plyometrics workout three times a week:
Six cones or hurdles three feet apart and at least 12" high to jump over.
Start at 12" for one week.
Three sets of six, double leg jumps.
Three sets of six, right leg jumps.
Three sets of six, left leg jumps.
Without cones, bound ten times alternating legs, bound for distance.
The second week, do the same except do four sets.
The third week, do the same except do five sets.
The fourth week, go back to three sets and increase the distance between the cones to four feet apart.
In the fifth and sixth weeks, increase the sets to four and five.
On the seventh week increase the distance between the cones to five feet and return to three sets for the first week and increase the sets each week.
On the tenth week increase the height of the cones and start over with three sets.
NOTE: Increase the height in small increments. Don't be in a hurry to increase height. Keep working on the overload principle. It will seem too easy at first but the purpose is to not thrash your legs before your workout session. Be patient with this program. The plyometrics will strengthen your legs so that your legs will be equally strong. When you run, you will be able to push off with force, your stride length will increase and your marks will improve. You will see the difference in your strength in your legs and your finish.
Here are some guidelines to running the 400m.
The outstanding 400-meter runner will have approximately a one-second deferential between his best open 200 meters and the time it takes him to run the first 200 meters of the 400-meter dash. The less experienced 400-meter runner should have approximately a two-second deferential. This is one area you should concentrate on in your workouts.
A good formula for predicting the potential 400 meter time for a 200 meter runner, providing you are willing to train and to give all you can to become a top 400 meter runner, would be to double the time of your best open 200 meters then add 3.5 seconds to this.
The main reason we are seeing more of the sprinter type succeed in the 400 meters today is largely due to the fact that the 400 meter runner develops stamina and endurance more effectively.
Take 90% of your best time and use this time for the distances that you will train. Run 100% for shorter distances. Divide your training into four periods. Each period will be a building block. Work from quantity to quality. You will increase the intensity and work up to 90-100%. All workouts should follow a progressive pattern. This is your guideline. You cannot start running at 90-100% in the beginning of your training program, so you have to build up to 90-100% of your best time.
The types of workouts you will have to incorporate are speed endurance, tempo endurance, hill repeats, stadium steps, continuous runs, short hill repeats, speed drills, strength training including plyometrics and weight lifting.
Coach Payan
www.CoachesEducation.com