CORE Physical Therapy In Omaha Explains…
By Dr. Mark Rathjen PT DPT CSCS
CORE Physical Therapy Co-owner
17660 Wright St. 9/10
Omaha NE
402-933-4027
Running economy overall is improved by proper strength training on average of 3.9% 6-8 weeks, more effects at 12-14 weeks. Plyometric training is more effective overall than weight training alone. The criteria 2-3 sessions per week. All runners can benefit from a hybrid lifting and plyometric program to built strength without building size and weight.
At CORE Physical Therapy, we design programs for our athletes based on their strengths and weakness, sport involved overall, and injury history. This is who we are, This is what we do.
“A 2017 meta-analysis found that plyometrics and heavy weight training improved running economy by ~3.9%[56]. Both interventions were similar in their improvement, with plyometrics having ~4.8% and heavy weight training ~3.7%. The benefits increased with training duration, with some benefit after 6-8 weeks and moderate-to-large benefits after 12-14 weeks. The vast majority of the studies used 2 or 3 training sessions per week, which makes sense given these are in addition to regular endurance training. Plyometrics are high speed movements, such as jumps, that combing rapid landing and push off (eccentric and concentric) forces[57]. The plyometrics used in the running economy studies were jumps, squat jumps, drop jumps, hops, bounds, and sprints. Heavy weight training was defined as 10 or less repetitions at 70+% of 1 repetition maximum. The weight training used predominantly leg press and squats. As well as long term plyometrics, there’s some suggestions that a warmup involving plyometrics could improve running economy in the following run[58]. The study used 2 sets of 8 repetitions of each of squat jumps, scissor jumps, and double leg bounds. I believe the mechanisms for both plyometrics and heavy weight training are similar, with both approaches recruiting all muscle fibers. There are no scientifically based recommendations for the structure or progression of plyometric training[59], but my thoughts are at Plyometrics.” thoughts are at Plyometrics.”
At CORE Physical Therapy in Omaha, We specialize in the treatment of athletes. We have worked with athletes for a combined 30 years. CORE was established in 2015 by Dr. Mark and Dr. Claire Rathjen is family owned and operated.
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