259. Implementing Best Practice Plyometric Protocols

259. Implementing Best Practice Plyometric ProtocolsPlyometrics 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 breakdownIf 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 runners00:48 Research overview on plyometric protocols and performance03:12 What are plyometrics? Understanding the stretch-shortening cycle06:00 Tendon stiffness, energy storage, and running economy09:00 Performance benefits: speed, VO2 max, and economy13:30 Exercise selection and progression principles17:00 Programming from high-quality research22:10 Frequency, volume, and progression strategies26:30 Safety considerations and injury risk35:00 Pre-plyometric strength phase43:00 Practical session design: sets, reps, intensity50:00 Individualising for sport and athlete needs54:00 When to modify or pull back55:45 Getting personalised supportResearch 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 Follow Us:Instagram: ⁠@strongerstride⁠ | ⁠@lydia_mckay⁠ | ⁠@sophielaneYouTube: ⁠Watch on YouTube⁠ https://www.youtube.com/channel/UCAP9eXZNoDB_9zk7WBMm9WADiscount Codes:TAILWINDSTRONG: 15% off Tailwind NutritionSTRONGERSTRIDE: 15% off Vivobarefoot shoesSTRONGER15: 15% off Skorcha SunscreenThanks for tuning in!TSSP x