Old 08-14-14 | 12:29 PM
  #23  
chiggy
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I'm not claiming any benefits of the low cadence high torque drills, just like discussing this type of stuff.

Plyo drills may not be good comparison, but not for the reason you state. Jumping higher in the air is anti-running. Running coaches work to minimize vertical movement as much as possible since it is wasted energy.

Vertical oscillation is minimal at all speeds, does not change much with running velocity and in many cases decreases. Watch how level their heads stay in these videos. (100m dash https://www.youtube.com/watch?v=PH-3cHxXAK0 vs 10k https://www.youtube.com/watch?v=vvqAIl_Ydiw ) Increasing stride length (at a constant cadence) is simply a byproduct of increasing velocity while maintaining a minimal vertical movement. A bouncy runner is an inefficient runner and a common problem in untrained folks.

The plyos are for fiber recruitment, which then have to be trained for endurance. Primary benefits for endurance runners are not maximum force production. We're talking high end anaerobic capacity for short duration where aerobic power is just too weak, like the final sprint or a hilly 5k. It's a small tool for any highly trained person trying to squeeze out those last few seconds. Untrained runners shouldn't' worry about it.

One benefit that is not applicable is increases in mechanical efficiency (form, elastic energy return, etc. ).
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