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Excerpt 6 of 8 · Strength & plyometrics

Why Counterintuitive Plyo Programming May Be Key to Injury Prevention

When it comes to introducing energy storage and release exercises, especially for runners prone to bone stress injuries, it's easy to assume low-level plyos like pogos or jump rope are the right starting point.

But if you've looked at the work of Charles Milgrom and others, those below-the-knee-dominant movements actually create greater tibial strain than a simple countermovement jump onto a box.

In this video, I walk through:

  • Why jumping onto a box is a smarter entry point than pogos
  • How to build toward plyometrics with bone strain in mind
  • A progression I use: from box jumps → landings → pogos → multi-directional hopping
  • How to structure dosage (e.g. 2 sets of 20 reps at ~150 bpm)
  • The importance of training time-of-day (bones are more mechanosensitive in the morning)
  • The role of recovery windows (aim for 6–8 hours between plyos and running)
  • Why fueling properly is non-negotiable in bone loading programs

All 8 excerpts

  1. 2:33Excerpt 1 · Running analysisDecoding a Runner's Signature
  2. 1:22Excerpt 2 · Clinical examAssessing Patellar Tendinopathy: The Step-Down
  3. 6:20Excerpt 3 · Knee OAKnee OA in Runners
  4. 3:44Excerpt 4 · TendinopathyTendons Don't Need Tiptoeing
  5. 4:04Excerpt 5 · Bone stress injuriesBone Stress Injuries: Treat the Runner
  6. 4:08Now watchingExcerpt 6 · Strength & plyometricsCounterintuitive Plyo Programming
  7. 4:21Up nextExcerpt 7 · Run programmingTraining Zones: Lactate, RPE & Heart Rate
  8. 3:32Excerpt 8 · Talking to runnersTalking to Runners
This excerpt is from

Clinical Running Essentials

Taught by Chris Johnson, PT

Confidently treat runners with bone stress injuries, lower limb tendinopathy, and movement dysfunction using proven strategies for assessment, rehab, and performance.

Learn more$795 · Lifetime access
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“The Clinical Running Essentials Course provided me professional and personal development in the treatment of the running athlete. Broken down into modules that showed the examination, what opportunities and hiccups may arise and then a great progression of strengthening and return to running criteria.”

John Scott Colombo, PT,DPT,CSCS,PSP

“I immediately began using information and techniques even before I had completed the entire course. The exercise videos are brief and extremely useful. I have referred back to topics and modules many times since completing this course. I am a PT in FL and had no trouble getting it approved for CEU’s.”