Intro to Plyometrics for Runners
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- Опубликовано: 19 фев 2019
- Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). Learn them, live them, love them!!
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Thank you for watching this video. My favorite days are those that stimulate me physically and mentally. Athletics keeps my body fit, entrepreneurial business keeps my mind fit. Welcome to the life of the ATHLETEPRENEUR!
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company designed to give people a quick boost in energy and focus.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author, and an accomplished fly fisherman and mountaineer.
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Just want to say I APPRECIATE YOU! Tiana and I are having a ton of fun making these videos. Thank you for watching!!
Thank you for making them!!!
They’re really fun and beneficial to watch. Kind of like Ryan Trahan’s old running videos he used to make in high school
@@bennettbrake6553 I love Ryan's old videos!!
Hey Nick, when did you do plyometrics and weight training? Like in a highschool training program would you do it before or after a speed workout session /or a long run day?
Runners don’t understand the amazing opportunity of having an Olympian coach how to upgrade your running abilities. Super big fan Nick.
thank you! Very glad you are enjoying the videos. I have lots more coming soon!!
The internet is an amazing place! In 2002 I had a coach give me his intense plymetrics program from the 84’ Olympic hockey team; now everything is online! And archived for all of time. Thanks for the advice!
Thanks for the videos Nick! it's not often that you find a 1:42 guy giving advice on youtube.
1:42 600m good enough for advice ;)?
happy to pass along the knowledge I picked up!
@@nc8186 maybe to newer runners lol
@@brycew6675 I mean you can't quite equate speed with knowledge lol
@@nc8186 you’re still fast tho lol
I was in Eugene for '08 trials and again in '12 (as a spectator for both). I took a couple of photos that I still have to this day.
With that said, this new journey your on is running parallel to a new goal I've also set for myself.
In March I'll celebrate 2 years in recovery from alcohol. I tried every imaginable bandaid over the years, even periodic track meets as a masters but only to be riddled with injuries.
I've reset. My perspective has altered drastically. For the first time in my life, I understand that goal setting and accomplishing said goal is what we all deserve.
When I discovered you were setting out on this endeavor for 11 (or sub-11), I got really excited. Now, as I train for my own goal, I can follow and be educated and inspired by someone who's reached the summit and is now relearning something for himself.
In 2020 I'll be competing in a decathlon at the World Masters Track and Field Championships... lofty, but my heart is IN IT. I should be a dead man, but grace gave me another shot... I GET to do this... every breath is a privilege. So I'll continue to follow your quest and I'll continue to pursue mine. I can't say we'll ever share a beer over our accomplishments, but perhaps I'll find satisfaction in knowing I had some inspiration along the way.
Kia Kaha, Nick! Thank you for what you do.
Chris Holloman
@t
incredible post!! thank you so much for sharing this. I wish you HUGE SUCCESS!!!!
Nick's running posture is legendary
no other runner has that silhouette
haha it is unique for sure :D
This is just the best running content on RUclips rn, can't wait for you to get the credit you deserve for these videos Nick 👍
James Cummins he really does deserve more views and subscribers than this. Soon he’ll blow up like Ryan Trahan did haha
Thank you! Glad you are enjoying the content :D
I am so humbled that a man of your experience and success is also so honest about his weaknesses.
I've been training alone for a year, and since I found your channel, your tips have helped me progress a lot. So thanks for that and good luck in breaking 11!
thank you!! I am very glad you are find the videos helpful :)
I was just looking up info about Plyometrics when I got this video notification! Thanks Nick!
thanks for watching! Gotta love plyos
You’ll get there. I was a sub 11 sprinter and after 16 years out of the sport. I struggle to break 13 at most meets with only a 12.77 with a +3.4 wind as my season best at 34 years old. Have already been back sprinting almost a year but that’s the best I can do so far. Had injuries from a broken ankle just doing cross overs and glute med tendinitis from getting into plyometrics too quickly. My bounding is as bad as yours but the lesson here is not to rush it. I would be happy just to break 12 let alone 11 again.
it goes away so quickly! I'm having fun trying to get it back though :D
Yes they say if you don’t use it. You lose it. 16 years has been a long time. Let’s try and break 11 together
I used to be a distance runner in high school but never competed in college (I was a huge fan of yours and kept up with your running). Now that I'm out of college I want to get back into structured training and fitness but don't want to go back to distance running. So I've decided to train to be a sprinter this summer. I want to improve my explosive strength, quickness, and top speed. I've been building a base this winter with weights and am slowing transitioning into more plyometric drills, resistance band training, short sprints, hill runs, stairs, and other speed workouts as the weather gets nicer out. I've made most of my workouts from experienced coaches and athletes I knew from the past. Gotta cut some winter weight and lean out too. Hoping to turn myself back into a lean, mean, running machine and borrow some of your training ideas. And I'm really excited to follow your training this summer! Keep hammering those workouts
thank you so much for following me on this 100m journey!!
Thanks for this. I'll be adding in these and progressing to weight vest work after. These exercises will give me a gauge on how well my hill work is working!
yes! they are very good at pointing out any weaknesses
These remind me a lot of the old Ryan Trahan running videos.
Great original tips, great really fun to watch, great quality.
thank you for watching!!
This some fire Nick. Thanks!!
glad you liked it!!
Thanks Nick! Little things can help the big picture!
its allll about the big picture!!
Thanks for sharing!
Mate, great video and great advice. Am recovering from knee surgery and need to do more than just slow and heavy weight lifting to improve. Thanks! 🙏🏻
Thanks for being an inspiration! Bc of you, I’m fortunate to say that I was accepted into the U of O!!! 🦆 I will be visiting soon to see if my dream school is right for me. Although I may not be fast enough to run for them now, I’ll continue striving for improvements thanks to you.
Also, thank you for these videos! Will incorporate these into my workouts.
(Hopefully you got a chance to read this)
woohoo!!! Go Ducks. Eugene is the best town in America btw :D
I am progressing due to yur videos
Very helpful, thanks big dog
You can do the lunges with a jump to add more of a plyo stimulus. Also doing any of these on a an incline really increases the plyo factor. My favorite is plyos going up, then relaxed fast strider back down.
I also do strides after plyos to integrate the movement into running action. Great video.
great advice!!
Another great video!
glad you liked it!!
Up next-Snow Bounding!! Perfect day for it today!
Hahaha I'm sitting on my couch thinking of doing this and then you burst my bubble.
Hey Nick, do you have a video on the base workouts we should be doing before undertaking plyometrics? Thanks.
Your a Olympian and that my goal one today
My favorite plyo is bleacher hops. Jump up steps on one foot. You can do it on stairs indoors too
YES! That is one of my all time favorites
That Lane CC track? Remember racing Gary Franklin Invite in 1982 there.
it is! My favorite track in Oregon
nick symmonds 😇only name = runner and best ever coach on you tube
Nice one Nick
thank you!!
You inspire me to be great
I am very glad to hear that!!
You could call Yohan Blake or Usain Bolt on training tips and prep.Great vid.
I'll be ready to race them in a few months!!! 😜
That's the runner's heart!
@@nicksymmonds hi nick! do u know usain n yohan personally?
Thanks, great video! My 11yr old daughter plays volleyball and her vertical jump is twice as high as mine, which is embarrassing! I was thinking of adding some plyometrics to my training and this is perfect.
I'm astounded by some people's vertical. Distance runners are notorious for having terrible ups.
Hey Nick, have you tried doing these on the grass to prevent more wear and tear on that ankle? Just make sure you watch for holes. I love the Wednesday videos.
yeah I like doing them on turf the best!
In a few words, what should one focus on in the weight room for 800m improvement? Thanks.
Great video Nick, thanks! What sort of reps do you do on your plyos? Same as in the video or is that a cut down version to save time?
typically 10 meters down and 10 meters back for each exercise
I’m a cross country and distance runner in track, how often do you recommend that I do plyometrics and before or after a workout or run?
Hi nick... fan from phillipines.. is run gum available in the phillipines?
Love ur vids. Keep it up. Godbless
Hey Nick! Right now these vids are cool but how about you take us skating with you in the future sometime.You played some ice hockey?
ha! that would be fun. I played hockey for years growing up.
It sounds like plyometrics benefits the development of fast twitch muscles, can those who specialize in the half marathon reap the benefits of plyometrics?
absolutely!! I believe in strength training for every distance
I know most of these plyos, but it's interesting to see you execute them differently.
Would you do plyos before a hard 800m pace workout, or is it safer to save them for easier days?
I did them on my rest days and then again right before races
Thanks for sharing Nick!! Also what was it like being a professional runner?
no prob! It was really fun, really exciting, a lot of hard work, stress and sacrifice as well.
Are you the Eric Perez that runs track at my rival SUNY school?
@@salemshooters nah I run for a high school in Houston
So these are all based on a 1 set / 10 rep volume? or if the intention is more of a workout versus warmup, do you increase the set number?
I would typically do them 10 meters down, 10 meters back for each exercise
How many reps of each exercise do you suggest?
Should we do it after running or before running
How often do you do these, and when? After or before runs and on easy or hard workout days
Yes, I was wondering the same thing. Great video but do you do your world class warmup or something different and does that session replace a running session or complement it?
2x per week, easy days, after a jog
Did you do barbell back squats as part of your weight training as a professional?
yes! one of my favorite lifts for sure
Do you ever do any lateral plyometrics? Like ladders or anything like that?
No, but i need to
Not Sure if Someone Else Asked but How Often Can We Do These?
I used to do them 2-3x per week. They will make you sore, you will need a recovery day or two
How much should we do each of these for?(800 runner if it matters)
10 meters down, 10 meters back for each drill
Note that former Olympic sprinter Carl Lewis did not weight train for nearly his entire career but he did do a lot of plyo work.
yeah, I would say they accomplish similar things.
I was wondering what you high school freshmen time was
I didn't run track until my sophomore year of HS
Any rep range for these?
10 meters down, 10 meters back
any tips to break 6 min in the mile for a middle schooler?
Sahir Pagey turn left when running on the track
get one year older!! Seriously, it is so fun being your age. You will get faster and stronger every year for awhile!! But you still need to train hard ;)
Even I know these moves were not polymetrics. How come an olmpyian does not know the deference between polymetric and mechanical moves?
Is it a little awkward that Nick’s wearing Nike gloves 😂
amritbanga haha!
I don't get free gear anymore! Gotta use what I have lying around :D
#1 training tip? 🤔
Hmmm...To use RunGum? 😆
ha! That is a good one, but not my #1 :D
Nick, was there an instructional reason why you did your plyo session on the track, instead of on grass? Bro, remember that you have a lot of beginners, developmental runners, and even older people who watch and learn from your channel. As you know, the optimal surface for performing plyometric exercises is ON GRASS. The explosive nature of A-skips, bounding, static broad jumps, etc, needs a SOFT surface to land on, to avoid injury. You should have at least mentioned or discussed doing plyometric routines on grass, so beginners, developmental runner, and the elderly are aware of this. Thanks.
Only if your 800 meter runner or above ..
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Ok
You will break 11