The power of plyometric training

Plyometrics (jump training) are exercises designed to produce fast, powerful movements that enhance explosive muscular performance. Many of you may have already used these techniques
and not known they are called plyometrics.

Plyometric exercises may include; jumping, bounding, hopping, arm pushing, and "catching and throwing" weighted objects such as medicine balls. These are movements that involve rapid lengthening (eccentric) and shortening (concentric) muscle action. Box jumps, step-ups and squat jumps are all plyometric movements.

Jump training has been shown to provide many benefits:

• reduces knee injuries, particularly women
• improves upper and lower-body explosiveness
• increases flexibility and mobility in selected joints
• increases power, strength and agility in target muscles 
• improves performance and decreases muscle soreness
• burns calories

If jump training is something you wish to try, there are few things to be aware of before you start:

1. Ask a qualified trainer or coach to help you learn proper landing techniques to minimize the chance of injury. 
2. If your gym or club has spring floors or shock-absorbing mats, they are ideal landing surfaces for this type of training. If your workouts are outdoors a grassy surface is ideal; try to avoid hard surfaces like concrete or gym floors.
3. Before beginning, a 5-10 minute warm-up should be performed, followed by some dynamic stretching to increase blood flow and prepare muscles for the upcoming activity.
4. A coach or trainer should ensure variety in the training program, first, to provide specificity for a given sport and second, to avoid training boredom and stagnation.
5. Beginners should perform as few as 30-40 foot contacts during initial sessions and can be gradually moved up to 100 or more foot contacts.
6. This type of program should only be performed twice a week to allow adequate recovery.

Plyometric training is great because it can be performed at any age or skill level and requires little or no equipment.As with any new exercise regimen, it is important to use caution when introducing plyometrics into your training.

References from the SIRC Collection: 

1. Andrew D, Kovaleski J, Heitman R, Robinson T. Effects of Three Modified Plyometric Depth Jumps and Periodized Weight Training on Lower Extremity Power. Sport Journal. January 2010;13(1):4.
2. Compton C. The Benefits of PLYOMETRIC & AGILITY TRAINING for Cross Country Skiers. Cross Country Skier. November 2010;30(2):27-28.
3. Fowler K. EXPLOSIVE POWER. IDEA Fitness Journal. September 2011;8(8):38-45.
4. Makaruk H, Sacewicz T. EFFECTS OF PLYOMETRIC TRAINING ON MAXIMAL POWER OUTPUT AND JUMPING ABILITY. Human Movement. June 2010;11(1):17-22.
5. Meira E, Brumitt J, Nitka M. Plyometric Training Considerations to Reduce Knee Injuries. Strength & Conditioning Journal (Allen Press). April 2005;27(2):78-80.
6. Ploeg A, Miller M, Holcomb W, O'Donoghue J, Berry D, Dibbet T. The Effects of High Volume Aquatic Plyometric Training on Vertical Jump, Muscle Power, and Torque. International Journal Of Aquatic Research & Education. February 2010;4(1):39-48.

Core Strength

SIRC Newsletter now available online: Core Strength

Whether you’re an athlete or a recreational exerciser, core strength is a key ingredient to achieve power, stability and proper movement. Having a strong and specifically conditioned core will reduce your risk of injury, stabilize your body and help you perform better with less movement.

To ensure you get the most out of your training, SIRC has compiled articles that cover core stability, plyometrics, athlete conditioning, and kettlebell and stability ball training.

Read more: http://www.sirc.ca/newsletters/mid-may13/index.html

Resistance Training for Endurance Runners

For many of us who enjoy distance running, we know that in order to improve, you have to get out and run. You have to get in your two or three workouts a week and add a long run for good measure. Though there is no substitution for running, you can supplement your training by incorporating resistance training. Resistance training will not improve your VO2 max or running economy but it will help improve other facets of your running, including your efficiency, ability to maintain proper form and minimizing muscle imbalances.

Being a distance runner, you want to be lean but you also want to be strong when finishing a race or when attacking a hill during a race. This means you want to target muscles that are related to running.

Here are a few resistance training routines you might want to incorporate to supplement your running:

• Plyometric – Hopping, jumping and bounding. While doing these exercises you should use a soft surface, preferably done before your workout while using proper technique and having minimal ground contact.

• Lower Body Resistance Training – Squats, calf raises and lunges exercises can be done before or after workouts, but allow ample time between resistance training and running workouts. These exercises work on your hamstrings, calves, gluteus, quadriceps and inner and outer thigh, which minimize imbalances making a difference in preventing injury.

• Hill Training – Unlike other resistance training routines, hills can help running economy. Use a hill with a gradual incline as opposed to a steep incline. A gradual incline helps maintain proper running form while building strength, speed and endurance. Hills can be done before or after the workout, or constitute the entire workout. 

Resistance training can also help improve running form by strengthening your core and preventing injuries when done properly. Strengthening your core will help in the latter parts of your race as you fatigue allowing you to maintain proper running form. Since running is such a repetitive sport, it can create muscle imbalances, which can lead to injuries and interrupted training. 

When embarking on resistance training, you should ideally incorporate it before or after your workout on your hard days of training. The idea is to make your hard days hard and your easy days easy to allow you to recover properly.

References from the SIRC Collection:

1. Anderson O. Core curriculum. Runner's World. August 1997;32(8):38. 
2. Burgess T, Lambert M. The effects of training, muscle damage and fatigue on running economy. International Sportmed Journal. December 2010;11(4):363-379. 
3. Debnam M. Plyometrics: Training for Power. Modern Athlete & Coach. October 2007;45(4):5-7.

4. Jones P, Bampouras T. Resistance Training for Distance Running: A Brief Update. Strength & Conditioning Journal (Allen Press). February 2007;29(1):28-35. 

5. Jung A. The impact of resistance training on distance running performance. / L ' impact de l ' entrainement de resistance sur la performance en course de fond. Sports Medicine. 2003;33(7):539-552. 

6. Mikkola J, Vesterinen V, Taipale R, Capostagno B, Häkkinen K, Nummela A. Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal Of Sports Sciences. October 15, 2011;29(13):1359-1371.

7. Tanaka H, Swensen T. Impact of resistance training on endurance performance: a new form of cross-training?. Sports Medicine. March 1998;25(3):191-200.

Developing Fast Twitch Muscle Fibers

As athletes train they are constantly thinking of new ways to build more muscle to improve their performance, but are they taking into consideration what type of muscle they should be developing? Skeletal muscle actually consist of two different types; slow twitch (ST) and fast twitch (FT). As their names suggest FT muscle fibers contract at a much faster speed (40-60 milliseconds compared to 110 milliseconds for ST), this increased speed along with their greater size allows FT muscle fibers to generate more power.
 
Percentage of Fast Twitch Muscle in Different People

• Long distance runner – 25% 
• Middle distance runner – 35% 
• Untrained/sedentary – 45-55% 
• Sprinter – 84% 

The fact that a sedentary or untrained individual has almost an even split between the two types shows that genetics has very little influence. Your muscle fiber composition is mostly influenced by your early sport choices and the way you train. This means as an athlete you can improve your power and speed by specializing your training to increase your FT muscle fibers.

Training to Increase Fast Twitch Muscles

Not only does training your FT muscles increase them in numbers it will also make them more efficient. Trained FT muscles remove the lactic acid (a byproduct of the anaerobic energy system) that builds up as they work, to allow the muscles to work for a longer period of time. So how can an athlete train to improve and increase their FT muscles?

• Lifting weights in excess of 75% of your one-rep maximum (1RM) 
• Performing a physical activity at 100% effort for under 8 seconds 
• Eccentric muscle training (lengthening the muscle under a load) 
• Plyometric training (increasing the amount of force generated by pre-stretching the muscle before it is contracted); hops, bounds and depth jumps are all examples 
• Power combination training (a routine combining both heavy weight lifting and plyometrics) 

When training in such a manner it is important to allow ample time for recovery, anywhere from 24-48 hours depending on the intensity. It is also important to prepare mentally before each training session as your workout will require maximal effort at all times. It can be helpful to listen to fast paced music before and during the workout.

It is important to remember that while training with heavy weights and at a high energy level the risk of injury is significantly increased. Make sure you warm up and stretch before each exercise as well as have a cool down at the end. Always have a person to spot you when you are lifting weights that approach your 1RM. If you develop a training plan around these principals you will be able to increase your FT muscles and therefore your potential power output.

References from the SIRC Collection:

1. Carl, D. (2008). Fast Twitch/Slow Twitch Muscle Fibers. Swimming World. July 2008;49(7): 35-36. 2. Chalmers, G. R. (2008). Can fast-twitch muscle fibres be selectively recruited during lengthening contractions? Review and applications to sport movements. Sport Biomechanics, 7(1), 137-157 
3. Cunningham, P., Geary, M., Harper, R., Pendleton, A., & Stover, S. (2005). HIGH INTENSITY SPRINT TRAINING REDUCES LIPID PEROXIDATION IN FAST-TWITCH SKELETAL MUSCLE. Journal Of Exercise Physiology Online, 8(6), 18-25 
4. Maglischo, E. W. (2011). Part I: Training Fast Twitch Muscle Fibers: Why and How. Journal Of Swimming Research, 181-16. 
5. Maglischo, E. W. (2012). Part II: Training Fast Twitch Muscle Fibers: Why and How. Journal Of Swimming Research, 191-18. 
6. Quindry, J., et al (2011). Muscle-Fiber Type and Blood Oxidative Stress After Eccentric Exercise. International Journal Of Sport Nutrition & Exercise Metabolism, 21(6), 462-470. 
7. Shepherd, J. (2013). Developing A Fast Twitch Training Muscle Fiber For Speed, Power and Strength. Track Coach, (203), 6480-6482 8. Sniderman, S. (2010). Twitch-ful Thinking. Track Coach,(192) 6131-6149.