©2019 by Run Strong. All beautiful adventure photos provided by the team at The Eventurers. Proudly created with Wix.com

favs-2-min_edited.jpg

PLYOMETRICS

"Give me six hours to chop down a tree and I will spend the first four sharpening the axe." Abe Lincoln

The Rules


Plyometrics is no joke. The ultimate translation of strength into power means that the bigger your base, the more you will benefit.

Rule 1 I do not recommend choosing plyo if you are time poor and are looking for a quick exercise session. In this program we build to forces of 8 x bodyweight being absorbed through your muscles, joints, and tendons. I love it.

Rule 2 Please read the blog for recommendations on when plyo is most appropriate so you can benefit the most and maximise your power.

Rule 3 Plyo is super time efficient, so we prepare appropriately with a thorough and specific warm up. What I have included is just a suggested warm up. Please feel free to add to it, just no static stretching.

Rule 4 4-10 weeks at a time are perfect. After that, return to strength training to give your tissues a brief respite from jumping and landing. Eg. Phase 1 gym, phase 1 plyo, phase 2 gym, phase 2 plyo and so on.

Don't forget to download Physiapp from any app store (apple right here, android right here), select the most appropriate code from below, plug in 2019 as your DOB, and BAM! off you go. Of course, please have a read of our safety disclaimer and as always, any questions, please reach out.

PHASE 1

Goal Maximum power through maximum height

Equipment Skip rope, roller, step /chair, exercise ball

Commitment 1-2 sessions per week

Duration Approx 20-30 mins

Safety first Indulge me right here

Physiapp code gotubshx

DOB 2019

PHASE 2

Goal Learn to absorb force by developing landing technique

Equipment Skip rope, roller, stick / dowel

Commitment 1-2 sessions per week

Duration Approx 20-30 mins

Safety first Indulge me right here

Physiapp code doipckwo

DOB 2019

PHASE 3

Goal Rapid, explosive force

Equipment Roller, stick / dowel, step, weight vest optional,

Commitment 1-2 sessions per week

Duration Approx 20-30 mins

Safety first Indulge me right here

Physiapp code mjenzrrx

DOB 2019

PHASE 4

Goal Reactive power. The ground is lava. Rebound as soon as you touch the ground

Equipment Roller, stick / dowel, step, weight vest optional

Commitment 1-2 sessions per week

Duration Approx 20-30 mins

Physiapp code cavpxcgr

DOB 2019