Plyometric Training: A Powerful Tool for Improving Triathlon Performance.

Plyometric training has been established as an effective training method of developing power in Triathlon performances. Learn more in our free 3 Part Video Series at the bottom of this blog.

Research studies have indicated significant improvements in various performance measures such as greater propulsion when swimming, faster ground contact times when running, speed work for all disciplines, and reducing injury risks (Miller et al, 2006; Potdevin et al, 2011; Rimmer et al, 2000; Markovic et al, 2007).

The concept of plyometric training was first developed by Yuri Verkhoshansky as a technique for enhancing the rate of force development (how fast the body can recruit muscles and tendons to move us) in Soviet track and field athletes. Since then this has now been used by many other sports, including Triathlon. 

Verkhoshansky implemented a form of plyometric training called accentuated eccentric training, in which the athlete lands from a greater height to intensify the eccentric muscle contractions upon landing (when the muscle stretches and lengthens). 

This accentuation results in a greater magnitude of kinetic energy, which transfers during the ground contact phase, leading to a more powerful rebound or take-off action. Similar to a bouncy ball hitting the ground. 

Just think of the benefits this can have on our 3 disciplines! We are essentially training our tendons to move us at a greater speed while our muscles can take a back seat until they are really needed for bigger efforts.

Plyometric Mechanical Models for Triathlon Training.

To achieve specific training outcomes and replicate Triathlon-related actions, plyometric exercises can be performed in various ways. 

It's essential to match the kinetic demands of the sport, not just the kinematics. 

This means replicating ground contact times (kinematics), rate of force development magnitudes, and power output (kinetics) that are seen in Triathlon performances. So achieving ground contact times less than 250 milliseconds for some exercises. This is not for all of them though. 

These factors vary depending on what Triathlon presents to us. Below are three plyometric mechanical models that can be used to simulate these varying Triathlon demands:

Concentric Dominant Plyometrics: An Essential Training Tool for Explosive Ballistic Push-Off Demands.

Some Triathlon sporting actions require explosive ballistic push-offs without any form of prior accentuated eccentric contraction or landing phase. 

Examples of such actions include pedalling hard uphill, running up steep hills, and pushing off the side of the pool to start your next length. In such cases, Triathletes can benefit and should implement concentric dominant plyometrics.

It's important to note that before progressing to more advanced plyometric training forms, athletes should first learn how to land correctly and perform concentric dominant type jumps (in conjunction with strength training) through long-term plyometric progressions. We take you through this journey on our online coaching platform.

Understanding Tendon Compliance in Plyometrics.

Tendon compliance-based plyometrics involve a unique process that includes an accentuated eccentric (prior landing) and an amortisation phase. 

Upon landing, athletes flex their ankles, knees, and hips to the extent necessary before launching into their next move. 

This creates a "depth-absorbing" movement pattern that enhances the musculotendinous unit's ability to lengthen while storing kinetic energy. 

This stored energy is then released and transferred to the next jump, making it a crucial aspect of plyometric progressions and many sports-related movements.

This helps to make our IT bands more elasticated, and it is transferred over to our Triathlon efforts. 

Understanding Tendon Stiffness in Plyometric Training.

Tendon stiffness plays a critical role in producing rapid rate of force development during plyometric exercises. It involves minimal flexion at the joints, which allows for the execution of plyometrics with short ground contact times. This is essential for fast runners. 

Tendon stiffness-based plyometrics rely heavily on the tendons to perform most of the mechanical work, rather than the muscles.

For instance, during the drop jump plyometric exercise, the muscles that plantar flex the ankle undergo a quasi-eccentric-isometric contraction. This means that the muscles are held isometrically (static) in the same position before being eccentrically lengthened under load. 

As a result, the muscles can operate at the high-force section of the force-velocity curve, while the tendon undergoes a rapid stretch-recoil action.

Greater tendon stiffness results in higher rate of force development and energy efficiency, as less actual muscle work is required compared to a concentric dominant or tendon compliance-based jump. 

Good Strength & Conditioning coaches must make themselves aware of an athlete's current plyometric training status and the biomechanical demands of their sport before introducing plyometric-based training for optimal performance.

In conclusion, it's important that you don't  throw any old exercise at your body. You may not be ready for it! Careful programming is required to get a performance enhancing effect. 

Why not try out our free course in plyometrics (below) to make a start? It takes no time at all and it will have a positive effect on your training and races.