259. Implementing Best Practice Plyometric Protocols

259. Implementing Best Practice Plyometric Protocols

From The Stronger Stride Podcast by Stronger Stride

April 25, 2026 · 53 min

About this episode

This episode provides a practical guide to implementing plyometric training for runners, focusing on safety and effectiveness.

259. Implementing Best Practice Plyometric Protocols Plyometrics are one of the most powerful (and misunderstood) tools in running performance. In this episode, Lydia breaks down how to use them effectively; improving power, efficiency, and tendon capacity, without tipping into overload or injury. Grounded in current research and clinical experience, this is a practical guide to implementing plyometrics safely. From understanding the “why” to knowing exactly what to do (and when), you’ll walk away with a clear framework you can actually apply to your training. We cover: • What plyometrics are and how they load tendons, bones, and muscle • The role of rate of force development in running performance • How plyos improve running economy, speed, and stiffness • Evidence-based programming: frequency, volume, and progression • Key exercises (pogos, squat jumps, bounds, depth jumps) with sets and reps • When not to do plyometrics: yellow flags and injury risk • Building a pre-plyometric strength base before progressing • How to individualise based on injury history, goals, and training phase • Avoiding common mistakes that lead to overload and breakdown If you’ve been told to “just add…

People in this episode

Host: Lydia

Topics covered

  • plyometrics
  • running performance
  • injury prevention
  • strength training
  • exercise programming

Keywords

  • plyometrics
  • running economy
  • injury risk
  • exercise progression
  • strength base

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