Plyo’s for the 800

    Posted In: Endurance

        • Participant
          d3doitforfree on September 2, 2005 at 8:38 pm #11237

          First off, do you think plyo's have a place for an 800m runner?

          Frequency?  Once a microcyle? once every other microcycle?

          Types of plyos? 
          Squat Jumps, Tuck Jumps, DLB, Power Skips (H), Power Skips (D), Remedial Bounds and Stat Dyn. Skipping

          Perhaps some lunge jumps and or Dyn. Step-Ups? Thoughts?

        • Participant
          Daniel Andrews on September 3, 2005 at 8:37 am #48408

          Skips and Bounds for power or speed.  5-5-5 Squats.  Multiple Jumps and Hops, I like hopskotch and continous triple jump(except skip to it).  Also sets of 100m bounds, followed by 100m strides.  Step ups for 3 minutes and 2 minute med ball toss and chase.  Lots of good ones, but use your imagination.

          Also, I like to add some mini hurdles at various spaces between 100-200 and 500-600 on 600m runs at the end of preseason conditioning or early season.  If done right there will be no stutter steps.  Just want them to get used to having a good knee lift when tired.  You have to be in good shape to do this one.

        • Member
          Carson Boddicker on September 3, 2005 at 8:29 pm #48409

          Danimal, would 2 minutes of med balls lead to significant deterioration of power/form towards the end?  How much rest do you allow for these sets?

        • Participant
          Daniel Andrews on September 4, 2005 at 12:24 am #48410

          Does not the 800m have significant deterioration of form and power at the end of that race?  It's a training tool to condition runners towards event specific demands. 

          Rest should allow the person to do it over again, but I usually only do 1 per day, unless I have to be inside.

        • Participant
          Daniel Andrews on September 4, 2005 at 5:01 am #48411

          For girls I change the medball weight by cutting it in half after a minute.

        • Participant
          d3doitforfree on September 5, 2005 at 1:05 am #48412

          So your basically keeping the volume up with the impact relatively low and letting creativity take over. 

          Also, what is the frequency of usage?  I would imagine once a micro would suffice?

        • Participant
          Daniel Andrews on September 5, 2005 at 2:30 am #48413

          Depends.  I don't plan a season out, because I will never stick to it.  Something always makes me change.

          When I see the runner needs skill, power endurance, and conditioning this is when I use it.

        • Keymaster
          Mike Young on September 7, 2005 at 12:15 pm #48414

          2 minutes of medball throw and chase is perfectly appropriate for an 800m runner. I've actually had jumpers and sprinters do similar workouts from time to time. If you're looking to get decent gains out of any training modality I wouldn't use it any less than once every 10 days.

          ELITETRACK Founder

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