Has anyone got a plyometric training program?

Question

i need to start plyometrics for running and i dont have a training program and dont no how to make to do with plyometrics.

Answer 1

Somebody else asked this 3 or so days ago; here's an excerpt from my answer:

"...plyometric training, when undertaken after sufficient raw strength has been built in the weight room, is the crucial link in transferring that strength into sprint speed.

Perform plyometrics *only* after thorough warmup, early in a session (either as the first element or after light skill drills) and no more than 3x/week. The ideal surface is a grass field or rubberized track. *Never* do 'em on concrete, and always wear supportive footwear (cross-training shoes or basketball shoes are fantastic).

Bounding is the first drill to incorporate. Leap like an antelope from left leg to right to left to right, etc. (like performing the "skip" or middle element of the triple jump), continuing for 40-60 meters, with your focus on maximizing horizontal projection. (Go for distance, not height.)

Initially perform 3-4 efforts, with ample recoveries (2+ minutes). Add 1-2 efforts per session, building up to 6-8. After that add single leg hops for 20-30 meters. Then depth jumps (and the list goes on and on).

You'll likely feel extra DOMS (Delayed Onset Muscle Soreness) 36-48 hours after sessions that incorporate plyometrics.

Good resources for further study are Jim Radcliffe's High Powered Plyometrics and Don Chu's Jumping Into Plyometrics.

Good luck!"

Answer 2

http://www.exrx.net/Lists/PowerExercises...

Hope this helps