Some things Change Some things stay the same it speed and plyometrics


Mar 30, 2023

 by Christopher windbigler
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Comparison of Plyometric and Speed Training: 1960s-1980s vs. 2000s (Including Basic Training Plans)

Introduction: Plyometric and speed training have long been essential components of athletic development. Over the years, these training methods have evolved with advancements in sports science, technology, and understanding of human performance. In this comparison, we will explore the differences between plyometric and speed training in the 1960s-1980s compared to the 2000s, including basic training plans from each era.

  1. Training Philosophies and Techniques:

1960s-1980s: During this period, plyometrics and speed training were in their infancy, and many coaches and trainers were still experimenting with different approaches. The focus was primarily on high-impact exercises, such as depth jumps and bounding. The training often included more volume and longer rest periods between sets to help athletes recover.

Basic Training Plan:

  • Warm-up: Light jogging and static stretching for 10-15 minutes.
  • Speed Training:
  • a. 4-6 sets of 100-meter sprints with 3-4 minutes rest between each set.
  • b. Hill sprints: 5-8 sets of 50-100 meter uphill sprints with 3-4 minutes rest between each set
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  • Plyometric Training:
  • a. Depth Jumps: 4-6 sets of 5-8 repetitions, with 2-3 minutes rest between each set.
  • b. Bounding: 4-6 sets of 5-8 bounds, with 2-3 minutes rest between each set.

2000s: By the 2000s, plyometric and speed training had become more refined, thanks to extensive research and a better understanding of human biomechanics. The focus shifted toward lower-impact exercises that emphasized quick, explosive movements with shorter ground contact times. Moreover, the training volume was reduced, while the intensity increased, allowing athletes to recover more effectively and minimize the risk of injury.

Basic Training Plan:

  • Warm-up: Dynamic stretching, leg swings, and activation exercises for 10-15 minutes.
  • Speed Training: a. 4-6 sets of 60-meter sprints with 90 seconds rest between each set.
  • b. Resisted Sprints: 4-6 sets of 30-meter sprints using a resistance band or parachute, with 2-3 minutes rest between each set.
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  • Plyometric Training:
  • a. Box Jumps: 4-6 sets of 5 repetitions, with 1-2 minutes rest between each set.
  • b. Pogo Jumps: 4-6 sets of 10-15 repetitions, with 1-2 minutes rest between each set.
  1. Equipment and Technology: (No changes)
  2. Sports Science and Research: (No changes)
  3. Coaching and Education: (No changes)

Conclusion: Over the years, plyometric and speed training have undergone significant advancements, driven by research, technology, and a greater understanding of human performance. While the 1960s-1980s provided a foundation for these training methods, the 2000s saw a shift towards more targeted, efficient, and evidence-based approaches, ultimately leading to enhanced athletic performance and reduced injury risk. The basic training plans from each era highlight the differences in focus, volume, and intensity, reflecting the evolution of plyometric and speed training methodologies.