s3/e05 Plyometrics 101 with Dr. Matt Casturo, DPT, CSCS (@themovementsystem)

Injury Prevention

Strategic training is crucial for preventing running-related injuries. Dr. Matt Casturo explains that while endurance training is excellent for aerobic capacity, it falls short in enhancing tendon strength and bone density. To address this, he suggests incorporating high-load exercises like calf raises and split squats to strengthen tendons and reduce injury risk 1. Elisabeth Scott adds that runners often unknowingly perform plyometrics in their warm-ups, and minor adjustments can optimize these routines 2.

   

Performance Enhancement

Plyometrics and resistance training can significantly enhance a runner's performance. Matt recommends performing plyometrics when fresh, ideally separated from running by a few hours, to maximize benefits 3. He emphasizes the importance of heavy resistance training, which should focus on low repetitions with high weights to build strength without mimicking running's repetitive motions 4.

Plyometrics are typically most effective when you're very fresh.

--- Dr. Matt Casturo

This approach helps runners become more robust and capable of handling increased training loads.

   

Progressive Training

Gradual integration of plyometrics and resistance training is key to avoiding injuries and improving performance. Matt advises against sudden increases in training volume, which can lead to overuse injuries like tendinopathy 5. Instead, he suggests a 5-10% weekly increase in training load to safely build capacity 6.

You can't do all the things all the time year round.

--- Elisabeth Scott

This progressive approach ensures that runners can handle higher training volumes and intensities over time.