Jump Training: Why and How?: an Exhaustive Review Jump Training in Endurance Sports

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1 Jump Training: Why and How?: an Exhaustive Review Jump Training in Endurance Sports Rodrigo Ramírez-Campillo Department of Physical Activity Sciences Research Nucleus in Health, Physical Activity and Sport Laboratory of Measurement and Assessment in Sports (LabMED) University of Los Lagos, Osorno, Chile

2 Subjects 18 runners (Vo2max = 68 mlo2/kg/min; Age = y) Methods 9-wk JT 68% volume of endurance + 32% volume of specific JT Control group (97% - 3%) Results <Time trial 5km (3.1%) >Running economy (8.1%) Paavolainen L et al. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol 86: , 1999.

3 Paavolainen L et al. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol 86: , 1999.

4 Subjects 17 runners (Vo2max = 57 mlo2/kg/min) Methods 6-wk JT (added to regular training) (wk 1-3 = 2 sessions/wk; wk 4-6 = 3 sessions/wk) Control group (regular training) Results Improved performance in 3-km time trial (2.7%) Improved running economy (4% - 7%) Spurrs RW et al. The effect of plyometric training on distance running performance. Eur J Appl Physiol 89: 1 7, 2003.

5 Spurrs RW et al. The effect of plyometric training on distance running performance. Eur J Appl Physiol 89: 1 7, 2003.

6 Subjects 15 runners (Vo2max = mlo2/kg/min; age = y) Methods 9-wk JT (3 sessions/wk; added to regular training) Saunders, PU, Telford, RD, Pyne, DB, Peltola, EM, Cunningham, RB, Gore, CJ, and Hawley, JA. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res 20: , 2006.

7 Increased running economy (4.1%) Explosive improvements in: Jump Height Jump Power RFD Force at 100 ms Time for maximal strength Take off time Saunders, PU, Telford, RD, Pyne, DB, Peltola, EM, Cunningham, RB, Gore, CJ, and Hawley, JA. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res 20: , 2006.

8 Subjects 25 runners (7 female; Vo2max = 62 mlo2/kg/min) Methods 8-wk JT (20% of endurance volume replaced by JT) Control group (regular endurance training) Results No changes in RE or VO2max...increased explosive performance. therefore, during periods of reduced endurance training volume (i.e., off-season), JT might help to maintain endurance performance trough explosive or neuromuscular adaptations. Mikkola J et al. Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. Int J Sports Med 28: , 2007.

9 >RFD >30-m <lactate (no VO2) at submaximal anaerbic running <time to achieve 1500 N >early EMG (at 500ms) Mikkola J et al. Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. Int J Sports Med 28: , 2007.

10 Significant correlation between: <time to achieve 1500 N >early EMG (at 500ms) No significant, but RE improved 3% at high running velocity (competitive velocity) Observed neuromuscular adaptations were not related to increased hormonal stress. Mikkola J et al. Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. Int J Sports Med 28: , 2007.

11 19 cross-country skiers (23 y; VO2max 67 mlo2/kg/min) 8-wk JT (combined with others types of explosive exercises) Jump exercises introduced 1 day/wk 3 exercises/session; 4-6 sets/session; jumps/set 27% of regular endurance training volume was replaced Mikkola, J.S., H.K. Rusko, A.T. Nummela, L.M. Paavolainen, and K. Hakkinen. Concurrent endurance and explosive type strength training increases activation and fast force production of leg extensor muscles in endurance athletes. J. Strength Cond. Res. 21(2):

12 >skiing efficiency <skiing HR <skiing lactate Mikkola, J.S., H.K. Rusko, A.T. Nummela, L.M. Paavolainen, and K. Hakkinen. Concurrent endurance and explosive type strength training increases activation and fast force production of leg extensor muscles in endurance athletes. J. Strength Cond. Res. 21(2):

13 Males and females college cross-country runners (N = 50) Control vs. Control+JT+RT 9-wk Improved biomechanical variables. Less adaptations in male vs. females Positive effect on females 5-km time trial. No clear effect on males. LIMITATION: Between basal and beginning of JT, athletes completed 4 weeks of regular training. Barnes KR, Hopkins WG, McGuigan MR, Northuis ME, Kilding AE. Effects of resistance training on running economy and cross-country performance. Med Sci Sports Exerc Dec;45(12): (Abstract)

14 18 middle-distance runners (>65 mlo2/kg/min) >4-y of competitive experience 3 groups: General strength training (low resistance, elastic-bands) vs. Endurance-strength training (20 rep at 40% 1RM) vs. Complex Training (RT with high load + JT) Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

15 All groups: 12-wk of training 2 sessions/wk (added to regular endurance training) >24h of inter-day rest 5 h of rest between strength and regular endurance training Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

16 General strength 3 Circuits (with elastic bands) 25 s of inter-exercise rest 5 min of inter-circuit rest Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

17 Complex training Excesive? 5 min of inter-set and inter-exercise rest Hard synthetic surface used during jumps Note: it is not clear if rest was allowed between RT and jump drills Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

18 Endurance-strength training Same exercises as the Complex group (although without jumps) 60 s of inter-set rest and 5-min of inter-exercise rest Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

19 Complex GROUP: >CMJ (ES = 0.8; 10%) >repeated (25-s) CMJ (ES = 0.87; from 26 to 27 cm) >1RM knee extensor (ES = 0.74; from 52 to 58 kg) >1RM ankle extensor (ES = 1.76; from 102 to 120 kg) >1RM knee flexors (ES = 1.37; from 41 to 46 kg) >1RM squat (ES = 1.2; from 202 to 222 kg) Adaptations last at least 5-wk after training (with regular endurance training) Endurance-Strength training only induced an > in 1RM. General-Strength training had no improvements. Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

20 Complex group >Maximal treadmill velocity (ES = 0.87; from 20.9 to 21.7 km/h) <RPE during treadmill test (ES = 1.87; from 17.6 to 16.7) Adaptations last at least 5-wk after training (with regular endurance training) Endurance-Strength training only induced an > in maximal treadmill speed. General-Strength training had no improvements. Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

21 Complex Training <3km time trial >RE at 12 km/h >RE at 6km/h Adaptations last at least 5-wk after training (with regular endurance training) Endurance-Strength training only induced an > in RE at 12 km/h. General-Strength training had no improvements. Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

22 Interpretation: A complex training approach, including jumping drills, seems to be an effective and efficient training strategy. Future studies may compare the effects of different inter-set rest intervals. Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): , 2013.

23 Review JT may improve RE at short-term (15-30 days). First training sessions may induce muscle damage, although the negative effects of muscle damage on RE would be observed only at running intensities >90% VO2max. Assumpção Cde O, Lima LC, Oliveira FB, Greco CC, Denadai BS. Exercise-induced muscle damage and running economy in humans. Scientific World Journal. 2013;2013:

24 32 male and female middle and long-distance runners (VO2max 65 ml/kg/min) 6-wk JT (added to regular training) 6 sets of BDJ (20, 40 y 60 cm) 10 rep/set Maximal intensity Rest: 15-s between rep and 2-min between sets Wooden-gym floor Early competitive period Ramırez-Campillo, R, Alvarez, C, Henrıquez-Olguın, C, Baez, EB, Martınez, C, Andrade, DC, and Izquierdo, M. Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res 28(1): , 2014.

25 2.8% improvement in 2.4 km time-trial Control Group JT Group Correlation (r = -0.82) between basal 2.4 km time-trial performance and improvements in BDJ performance (faster runners obtained greater benefits) Ramırez-Campillo, R, Alvarez, C, Henrıquez-Olguın, C, Baez, EB, Martınez, C, Andrade, DC, and Izquierdo, M. Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res 28(1): , 2014.

26 Review JT may improve running economy in trained runners, trough neuromuscular adaptations. Barnes KR, Kilding AE. Strategies to Improve Running Economy. Sports Med

27 Effect of JT on Energy Cost of Running (ECR), MHC and Titin Isoforms Type of study: longitudinal; pre-post measures; with control group. Methods: 6-wk JT (n = 11, runners); 2 sessions/week; jumps/session; progressive intensity. Measurements: vertical jump, sit-and-reach, VO2max, 3-km time trial performance, ECR, MHC and Titin Isoforms (vastus lateralis). Results: JT improved time trial; VO2max; ECR; helped to maintain vertical jump and sit and reach. No changes in muscle proteins; however, higher MHC IIa and lower T1/T2 isoform ratio (higher Titin I) were correlated to lower ECR. Interpretation: JT may improve running performance and ECR, despite no measurable changes in MHC and titin isoforms. Pellegrino J, Ruby BC, Dumke CL. Effect of Plyometrics on the Energy Cost of Running and MHC and Titin Isoforms. Med Sci Sports Exerc Jan;48(1): doi: /MSS Department of Nutritional Sciences, Rutgers University, New Brunswick, NJ

28 Athletes who improve more at ECR, improved more in the time trial. Vertical jump also correlated with 3-km performance (r = 0.55). Athletes who posses more % MHC IIa and more Titin I (in relation to Titin II), had better ECR (lower).

29 HIIT-type JT in Recreative Runners Type of Study: Longitudinal (4-wk; 2 sessions/wk; ~30-min/session) Participants: 19 male and female recreative runners (3 sessions/wk; 40-min/session; 70% vvo2peack) Methods: Endurance (n = 9) vs. Endurance + JT (n = 9) JT = 4-6 sets of 30-s repeated jumps (vertical; maximal); 5-min of rest between sets. Results: CMJ (5%), RFD (30%), PPO (6%), VO2peack (9%), vvo2peack (3%), vobla (10%). Interpretation: Future studies should compare HIIT-type JT added to Endurance vs. traditional HIIT added to Endurance. From a practical point of view, HIIT-type JT requires only 1-m 2 Ache-Dias J, Dellagrana RA, Teixeira AS, Dal Pupo J, Moro AR. Effect of jumping interval training on neuromuscular and physiological parameters: a randomized controlled study. Appl Physiol Nutr Metab Jan;41(1):20-5. Biomechanics Laboratory, Center of Sports (CDS), Federal University of Santa Catarina, , Florianópolis, Santa Catarina, Brazil.

30 JT effects on running economy in middle and long-distance runners Type of study: Meta-analysis Participants: Middle and long-distance runners (VO2max >60 mlo2/kg/min). Methods: Review (PUBMED, SPORTDiscus, MEDLINE and CINAHL). 5 studies included (from 699) Results: 200 jumps, 2-3 sessions/wk, 8-12 weeks = Large ES Interpretation: Highly trained middle and long-distance runners may expect an increased RE with JT. Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. The effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. J Strength Cond Res. IN PRESS Department of Physical Education, Sport and Human Movement, Autonomous, University of Madrid, Spain.

31 Saunders, P, Pyne, D, Teldorf, R, and Hawley, J. Factors affecting running economy in trained distance runners. Sports Med 34: , 2004.

32 Contrary to the potential interference effect between endurance and traditional strength training, adaptations to JT seems not to be negatively RELATED with endurance training..in fact....it seems that JT may counteract potential negative effects of too much endurance running on explosive performance (i.e., jumping)..which is not only important in endurance athletes, but also for mixed enduranceexplosive sports and explosive-based sports (i.e., volleyball) that need an endurance base in their preparation. Fry, A.C., Kraemer, W.J., Weseman, C.A., Conroy, B.P., Gordon, S.E., Hoffman, J.R., Maresh, C.M. The effects of an off-season strength and conditioning program on starters and non-starters in women`s intercollegiate volleyball. J. Appl Sport Sci Res 8(4): , 1991.

33 Review of the Day

34 JT in endurance sports Cross-country skiers Long-distance runners Middle-distance runners Male and female 6-9-wk >Time trial performance >Running economy <Lactate at sub-maximal competitive velocities >Neuromuscular performance