In a 6 week program, you don't actually "build" muscle because of any type of training (cardio, weights, plyometrics, etc...). You learn to use the muscle you have - recruiting greater numbers of motor units per contraction (motor unit = muscle + nerves that attach to it).
In a past life (high school, as sad as that sounds) I was very strong, much stronger than I am now. While there is some deterioration of muscle over time if it isn't used, it's still a very resource intensive thing to build up, so your body is reluctant to get rid of all of it... I plan on starting this 6 week program to see if I can't quite literally shock my muscles into waking up in 6 weeks and see if I can't produce the same change in running, biking, hiking, and whatever else economy.
I should, I think, actually have a much greater improvement than exhibited by the trained distance runners in the study because of my much lower starting point due to a lack of any recent training... We'll see. I'll let you know when I start the program and when I end it, and any changes I make to it between now and then.
|Week/Session||Jump Squat||Jump Scissor Kick||Double Leg Bound||Alternate Leg Bound||Single Leg Forward Bound||Depth Jump||Double Leg Hurdle Jump||Single Leg Hurdle Jump||Total Contacts|
|RW Spurrs, AJ Murphy, ML Watsford|
|The Effect of Plyometric Training on Distance Running|