plyometrics

[cr9]

should i do plyometrics on my long distance run days or on my sprint days?

[gonzo1483]

i would say sprint days because sprinting is a plyometric movement in itself.

[AlexAwaida]

I prefer to do it on sprint days myself

[justi123]

would say sprint days because sprinting is a plyometric movement in itself.

[otrebla]

sprint day:
plio exercises-----------> low impact to medium impact 4/5 exercises
sprint sets---->intermittent exercises 30/50 mt less than a 1min
plio high impact-->few repetitions 3 sets of 4/5 reps
sptin sets---> repetition training main sprint workout

[dc91]

On your sprint day.

[ArmoryHPFT]

On your sprint day.

Plyometrics are a very CNS heavy exercise (central nervous system). The should be done when fairly well rested, when the legs are not tired. When doing plyos, emphasize QUALITY over quantity. 4-5 sets of each plyo exercise with full recover between sets. Low volume reps for jumps, no more than 10 jumps per set (I recommend continuous box jumps, the higher the box, the fewer the reps) - quality over quantity.

Same with sprinting for speed. Quality over quantity with speed/power. 6 x 40yrds (after full warm-up) once a week at 100% with full recovery in between (3-6 minutes) will get you faster than 10x100 yard half-ass sprints, just because you think you should feel like **** at the end of a workout. If you want to be able to run longer and slower, run longer and slower. If you want to be fast at short distances, run fast at short distance.

But, always, ALWAYS do speed work ONLY when rested. Speed work + volume don't mix.

But, getting back to your main question, you could probably do it on either day, if you're doing them correctly. If you want to do cardio that day, you can do it after plyos (I'd personally wait a few hours, though). Otherwise, do it before sprinting on a sprint day.