explosive types of exercises (plyometrics) to a strength-training plan. Combining plyometrics in the same workout with
resistance training is proving to be the most effective way to increase power and performance.
The theory behind this type of training is that the initial voluntary, high intensity lift brings about an extremely high
excitation level in the motor unit for a couple of minutes. This enables there to be more muscle fiber recruitment for the
explosive exercise that follows. What is happening is that the athlete is tricking his or her muscles into reacting at a higher
level during the second exercise. This will generate a greater response than if either of the two were performed separately.
It is also an extremely time effective way to strength train. Quality is the key to effective complex combined strength
training. This type of training has also been shown to effectively increase power but not at the price of increased muscle
mass and bulk. This type of explosive training derives a large part of its training response from neuromuscular recruitment
and adaptation. This will positively affect an athlete's power to weight ratio.
The following principles are used when setting up a complex training plan:
1. The first resistance exercise and second explosive movement should utilize the same muscle groups.
2. The training periodization principle applies to this kind of training; see strength training phases for more info
3. The exercises selected should be functional in order to increase sport specific performance
4. Use the proper rest interval between the paired sets and the rest between the exercises within the sets
5. The second lift in the complex pairing must be performed at 100%
6. As a rule, only two complex pairings need to be done each workout
7. 48 - 72 hours of recovery should be taken following a complex workout
8. This training is very stressful, therefore 3-4 weeks is the maximum amount of time that should be spent in this phase
When choosing exercises to pair up, it is important that both the resistance exercise and the explosive movement utilize the
same muscle groups and possess a similar movement. For instance, if the resistance exercise is a front squat, the second
exercise could be explosive step-ups. If lat pull downs is the first exercise, the second exercise could be an overhead
medicine ball throw. It is even acceptable to pair the same exercise, but change the laod, frequency and velocity of the
lifts. An example would be the step-up. The resistance exercise would be performed holding dumbells and moving slwoly
and the second exercise would utilize body weight and be fast and explosive.
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Coach Troy's Key Strengthening Exercises For Runners and Triathletes
DISTANCE RUNNING RESISTANCE EXERCISES
MONDAYS and WEDNESDAYs (Twice weekly)
1) STANDING FRONT SHOULDER PRESS
2) BENT ARM FORWARD RAISES
3) STANDING HORIZONTAL PULL
– single arm using cable-pulley or rubber tubing
4) BENT OVER ROWS
5) LAT PULL DOWNS
6) REAR ELBOW RAISES
7) REVERSE TRUNK TWISTS
8) LEG CURLS
9) KNEE EXTENSIONS
10) FORWARD KNEE DRIVES
– with cable-pulley, rubber tubing or ankle weights
11) STEP-UPS WITH WEIGHTS
12) DOUBLE LEG SQUATS
13) SINGLE LEG SQUATS
14) FORWARD LUNGES WITH WEIGHTS
15) SIDE LUNGES WITH WEIGHTS
16) CALF RAISES WITH WEIGHTS
17) 100 PUSH-UPS
18) 300 CRUNCHES
WEEKS
1-3: 1 SET 20 REPS
3-6: 2 SETS 12REPS INCREASE WEIGHT
7-9: 2 SETS 20 REPS
10-12: 3 SETS 12REPS INCREASE WEIGHT
The most important aspect of weight training is to not strain at any
weight. Lift a weight that is going to put a burn to the muscle. Low
weight is preferred. The goal is to add blood to the muscle while
increasing the muscle mass. This will enable you to increase your
endurance while running.
EXPLOSIVE PLYOMETRIC EXERCISES
1. Explosive Heel Raise
2. Explosive Seated Calf Raise
3. Squat Jump
4. Split Squat Jump
5. Explosive Knee Drive
6. Jump out of a squat
7. Power Skip
8. Double Leg Jump: in place/forward
9. Single Leg Jump: in place/forward
10. Ankle Jump
11. Leaping
12. Medicine Ball throw: forward/backward
13 Medicine Ball throws: sideways
14. Explosive arm drive with rubber tubing
15. Explosive step-ups
