259. Implementing Best Practice Plyometric Protocols

Plyometrics are one of the most powerful (and misunderstood) tools in running performance. In this episode, Lydia breaks down how to use them effectively; improving power, efficiency, and tendon capacity, without tipping into overload or injury.

Grounded in current research and clinical experience, this is a practical guide to implementing plyometrics safely. From understanding the “why” to knowing exactly what to do (and when), you’ll walk away with a clear framework you can actually apply to your training.

We cover:
• What plyometrics are and how they load tendons, bones, and muscle
• The role of rate of force development in running performance
• How plyos improve running economy, speed, and stiffness
• Evidence-based programming: frequency, volume, and progression
• Key exercises (pogos, squat jumps, bounds, depth jumps) with sets and reps
• When not to do plyometrics: yellow flags and injury risk
• Building a pre-plyometric strength base before progressing
• How to individualise based on injury history, goals, and training phase
• Avoiding common mistakes that lead to overload and breakdown

If you’ve been told to “just add plyos” but never shown how, this episode gives you the structure, context, and caution to do it properly.

TIMESTAMPS:
00:00 Introduction: Why plyometrics are essential yet risky for runners
00:48 Research overview on plyometric protocols and performance
03:12 What are plyometrics? Understanding the stretch-shortening cycle
06:00 Tendon stiffness, energy storage, and running economy
09:00 Performance benefits: speed, VO2 max, and economy
13:30 Exercise selection and progression principles
17:00 Programming from high-quality research
22:10 Frequency, volume, and progression strategies
26:30 Safety considerations and injury risk
35:00 Pre-plyometric strength phase
43:00 Practical session design: sets, reps, intensity
50:00 Individualising for sport and athlete needs
54:00 When to modify or pull back
55:45 Getting personalised support

Research mentioned:

https://pubmed.ncbi.nlm.nih.gov/12627298/
https://pubmed.ncbi.nlm.nih.gov/23838975/
https://www.researchgate.net/publication/375775137_EFFECTS_OF_PLYOMETRIC_JUMP_TRAINING_ON_RUNNING_ECONOMY_IN_ENDURANCE_RUNNERS_A_SYSTEMATIC_REVIEW_AND_META-ANALYSIS

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TSSP x