I don’t know if more is necessarily the answer. Sprinting is extremely plyometric itself. If you felt you needed more plyos, you could put them on your high intensity day so that the low intensity day is truely low intensity and serves it’s purpose as recovery.
Everything in track & field is plyometric. Charlie has the most important key being…high intensity plyos have long lasting effects often taking up to 72 hours to recover from. So if plyos are done on monday, the ultimate compensation may not be realized till friday…or even the next week. Of utmost importance is stressing technique and high intensity. For bounds, or vertical jumping once you get to a mark you can no longer beat, end your plyo session.
As far as the order, that is a trivial matter. The GCT in fast horizontal bounding start approaching, and sometimes are faster than the first few meters of the sprint start depending on the athlete. Most elite bounders (triple jump, long jumpers) can acheive GCT’s of around 0.10-0.18s. About the same GCT’s are given for elite sprinters 0.07-0.125s albeit sprinting at top speed will yield the fastest GCT’s.
In terms of order during the workout I would put your highest valued attribute (that which is most important to be worked) earliest in your workout. I wouldn’t be worried about order in comparing speed work to bounding, yet I like to do sprints before any weight work. And yes, doing the plyos on a tempo or speed end. day would be out of question. You can try it, but I haven’t seen good results with it. These days I would be more inclined to add medball and light remedial work.
ok thanks, very helpfull.
so are bounds neccessary??? my thinking is no
Why can’t plyos be done on speed end days?
The reason I wouldn’t do plyos on speed endurance days is because they are very taxing on the CNS. If you do your plyos prior to Speed Endurance, you really shouldn’t have enough gas to do a hard speed endurance session. Plyos are meant to develop kinesthesis and control for explosive movements. So, if explosiveness is your goal, why do speed endurance afterwards?
I think you already know the answer for doing plyos after your speed endurance workout. If not keep reading up on this board.
Now, in regards to the question of bounding being neccessary, that is a tricky one. There have been many succesful athletes who supposedly didn’t use much bounding in their programs (MJ). From what I have studied from myself and also a host of other sub 10.3 athletes is that they are common yet not overly emphasized. I know from first hand that plyos do make both my own and my athletes performances better. But, I can say this because I have experimented with what works for me.
There is no secret to running fast, just smart, scientific training and genetics. Adding plyos to your program won’t make you go sub 10 or even sub 11 for that matter. You need to really do your own experiments as to what works for you. Test your abilities often so you can appropriately recognize how different aspects of your training affect your performance.
Ok, I thought you were trying to say that plyos should be elminated totally on SE days. I understand why they are done after the speed work.
Judging by your photo, you might find the plyos a bit hard on the feet and knees till you loose a couple of pounds (bet the squat and bench are killers though!)
I tried plyos once. Remember the tsunami?
what would be the number of contacts per session, and total sesions per week aimed at progressing through from GPP to SPP in comp the phase.
how far out from any “major” race would you remove it entirely from the program