Q&A with coach Danny Mackey: Weight Lifting and Plyometrics
Why is it beneficial to change lifting duration (reps and sets), weight and exercises throughout the season? Why incorporate plyometrics into the last month of training before nationals?
We change the weight load, duration and exercises based on our running training to mirror and support what we are doing on the track. The team did plyometrics in the pre-season and now again near the end of the season because A) in pre-season the duration is high but the overall intensity in training stress is low. Since plyometrics are hard on the musecule-skeletal system I want to prep the body for harder track and running session come mid-season. Also, I think it helps keep a speed element in our training even though we are not sprinting. I like to add them again in the later part of the season to stimulate the nervous system and motor-units since this is when the big racing is coming. Plus, our duration is dropping so the athletes should be rested enough to absorb and handle the plyo stress. One final thought is that I like to use weight training to through different stresses at our body both hormonally and acutely. So to avoid plateauing from the monotony of running I like to add in a wide range of reps and weight load, from 2 x 45 seconds at 60% max to 5 x 3 reps at 95% max.