Here is some research (which I would normally post on the Facebook Fan Page), but since it is from my old McGill backyard at the University of Montreal (otherwise known as U of M) , I feel I should give them some exposure.
While our sprinters do BOTH plyometrics and conventional weight training (mix of Olympic lifts, Power lifts – bench and squats, and regular strength training for ancillary exercises), distance runners could certainly improve on the strength in their legs as well as flexibility (in my opinion).
The argument presented is plyometrics helps with bounding and bounding lifts you off the ground more efficiently, thus reducing the energy cost of running for distance runners. This results in faster times, at least in theory.
VS 
Control data: 3 control groups (no plyos nor weight training, plyometrics and conventional weight training), 35 subjects, 3000m time trials, running economy tests before and after an 8 week training period.
Armchair coaches: I’ll bet a lot of you would like to see a 4th group with BOTH plyometrics and conventional weight training!
Results: improvements of 3%, 4.8% and 4.1% for the none, plyometrics and conventional weight training.
The bottom line is ANY improvement in strength and elasticity of your leg muscles will result in faster running. Of course, that extra strength and possible muscle mass must be translated to applying force to the ground while in a running motion.
I can see the resistance (no pun intended) in a distance runner doing free weights in the weight room, but keeping plyometrics fun while doing low hurdle hops and stadium stairs can be more beneficial!
So preliminary results suggest Plyometrics are better than Conventional Strength Training? Some questions to ponder:
- is it more running specific?
- is it the higher intensity?
- is it from higher CNS stimulus?
- is asymmetrical training better (in the weight room, machines can have a fixed range of motion, thus free weights are preferred)
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it doesnt state what weight training exercises were used, and what plyos were used. Squats, bench and olympic lifts have a time and place in a programme, and any world class coach will periodise weight training to peak at the right time, therefore 8 weeks is too short time frame. Single leg squats, single leg deadlifts, quarter squats e.t.c are more specific to the sprinting motion than squats and bench. The article also doesnt state reps, sets and recoveries between reps and sessions. For all i know it could have been hypertrophy, max strength, power and/or power endurance.
In my coaching here in england, we do just as much weight training sessions as we do plyos, both of which are post track workout (speed). I am open to suggestions particularly when it comes to strength training so feel free to challenge me on my philosophies.
Paul Graham,
http://www.speed-development.co.uk
“where athletes come to achieve greatness”
If you are interested in the two landmark studies on plyometric effects on Distance Running you need to access EXPLOSIVE STRENGTH TRAINING IMPROVES 5-K RUNNING TIME by Improving Running Economy and Muscle Power; European Journal of Applied Physiology, Vol. 86,#5 pp. 1527-1533, 1999. This study used actual competitive distance runners in Finland.
Following up on this study, Rob Spurrs used Australian Distance Runners for his study THE EFFECTS OF PLYOMETRIC TRAINING ON DISTANCE RUNNING PERFORMANCE; European Journal of Applied Physiology, Vol 89, #1 pp.1-7, 2003.
The original study looked at performances over 5k while the subsequent study looked at 3k performance.
The first study showed dramatic improvements in running economy (8%), max velocity (4%) and 5k race performance (30 second improvements in the plyo group,no change in control group).
The second study showed an average 3k improvement by 16.6 seconds(2.7%)in plyo group while control group had no change in times. Plyo group also made significant improvements in running economy at 3 different speeds (12k/hour 6.7%, 14k/hr 6.4%, and 4.1% at 16k/hour) with no change in control group at these speeds.
As for wondering what Max Strength Training would add to the plyo work for distance runners you need to check out MAXIMAL STRENGTH TRAINING IMPROVES AEROBIC ENDURANCE PERFORMANCE; Scandinavian Journal of Med & Science in Sports, Vol. 12, pp. 288-295, 2002 AND MAXIMAL STRENGTH TRAINING IMPROVES WORK ECONOMY IN TRAINED FEMALE CROSS-COUNTRY SKIERS, Med & Science in Sports & Exercise, Vol. 31, #6, pp. 870-877, 1999.
You may also want to read STRENGTH AND POWER for Maximum Speed as it details all the background information on WHY max strength, elastic strength and explosive strength improve speed at ALL velocities and gives detailed explanations of the exercises found to be best for getting this training effect.
I do feel a mix on the percentage level, from Base Season through the end of the Competitive Season. Is the better way to go. Progressing an young or older athlete, from the ground up, to that finely tuned and Sprinting Machine, Vrooom
I agree calvin, but how long should each cycle last? 4 weeks, 8 weeks……… and should the mix of each training demand be equal e.g – 1 week hypertrophy, 1 week max strength, 1 week power. Or should we spending more time on a particular demand given a particular time of the seasoin?
Paul Graham