Plyometric exercises offer one of the best ways for you to build muscular power, which means moving fast with strength. They add force behind each of your steps so you can clock faster paces.
Take a deep breath in, and open left arm out, extending it behind you leg power, increase the muscles’ and joints’ ability to spring quickly into action after landing, and recruit muscle fibers most efficiently.
The better the muscles are at producing force against the ground quickly, the less time you spend on the ground, thus the faster you become. This plyometric strength workout is a great place to start. It focuses on key strength-building moves, with a quick plyo peppered in to challenge your muscles.
Inhale, then bend elbows to lower chest to the floor, elbows forming a 45-degree angle with body: This 18-minute, high-intensity workout was programmed by Stand behind a chair, resting hands on chair back for support, Chris Lee. Review each sojourn, demonstrated by Lee below, so you can learn the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. Complete the workout at least once a week.
You need two dumbbells and a chair. A mat is optional.
The Warmup: 1 round
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The Workout: 3 rounds, 1 minute of rest between each round
- Farmer’s Carry In-Place March: 10 reps per side (with two 15- to 20-pound dumbbells)
- Bulgarian Split Squat: 10 reps per side (with two 15- to 20-pound dumbbells and a chair)
- Single-Leg Push-Off: 10 reps per side
- Calf Raise: 15 reps (option to use two 10-pound dumbbells)
The Cooldown: 1 round
- Sitting Glute Stretch: 5 reps per side
- Bend right leg to lower down into a
1. Push-Up To Lunge Rotation
- Start in a high plank position and place hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists. Engage core and glutes to keep hips level; body should form a straight line from head to heels.
- Inhale, then bend elbows to lower chest to the floor, elbows forming a 45-degree angle with body.
- Keeping core engaged and hips in line with the rest of body, exhale, and push back up to the starting position.
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- Return to starting position.
- Repeat on other side.
- Do 20 total reps.
2. Single-Leg Glute Bridge
- Lie faceup, knees bent, feet planted, arms down by sides on the floor. Lift right leg off the ground, keeping left foot planted.
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- Stand facing away from chair holding one dumbbell in each hand.
- Take a big step forward with left leg and bend knees to drop down into a lunge position on each leg.
3. Farmer’s Carry In-Place March
- With control and speed, lunge forward again, holding a dumbbell in each hand at side.
- Keeping back straight, chest high, and shoulders down, slowly march in place, driving knees as high as you can while maintaining a straight back.
- Do 20 total reps.
4. Bulgarian Split Squat
- rounds, 1 minute of rest between each round.
- Take a big step forward with left leg and bend knees to drop down into a lunge position on each leg.
- Bend right leg to lower down into a lunge until left knee taps the floor. Keep back straight and chest lifted.
- Take a big step forward with left leg and bend knees to drop down into a lunge position on each leg.
5. Single-Leg Push-Off
- With control and speed, lunge forward again.
- Take a big step forward with left leg and bend knees to drop down into a lunge position.
- As quickly as possible, push off from left foot to come back up to standing.
- With control and speed, lunge forward again.
- Repeat the push-off.
- Take a big step forward with left leg and bend knees to drop down into a lunge position.
- Stand with feet hip-width apart.
6. Calf Raise
- Stand behind a chair, resting hands on chair back for support.
- Lift up onto the balls of feet, then drop heels back to the ground. For more of a challenge, hold a 10-pound dumbbell in each hand.
- Do 15 reps.
7. Sitting Glute Stretch
- Repeat on left side.
- Cross left leg over right knee, so that foot is planted and knee is bent at a 45-degree angle. Stabilize left knee with right hand.
- Take a deep breath in, and open left arm out, extending it behind you.
- until left knee taps the floor. Keep back straight and chest lifted.
8. Flossing
- Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
- Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling.
- Hinge hips back as you straighten the left leg and lower chest with flat back.
- Return to starting position.
- Do 5 reps.
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This workout is part of the 30-Day Cross-Training Challenge designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the We may earn commission from links on this page, but we only recommend products we back, available for free to all Runner's World+ members. Join now!
