Plyometrics: elastic power training
RunExercises using the stretch-shortening cycle to improve running economy and power.
Plyometrics groups exercises that exploit the stretch-shortening cycle: hops, jumps, bounding, dynamic high-knees. By rapidly loading the Achilles tendon, patellar tendon and plantar fascia, they improve elasticity and energy return. For triathletes, the main effect is better running economy (less energy expenditure at the same pace). Two to three sessions of 10-15 min per week, added at the end of a Z2 run, are enough to see gains in 6 to 8 weeks.
In TriPaced:
In TriPaced, plyometric sessions appear as short strength sessions in the Base and Build blocks. They score low TSS (8-12 TSS) with little impact on total volume. Recommended progression: vertical hops, then bounding, then lateral jumps, over 4 weeks.
Source Berryman et al., 2010: Effect of plyometric vs. dynamic weight training on the energy cost of running, Journal of Strength and Conditioning Research