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.
How to Stay Fresh Halfway Through Marathon Training 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.
Take a big step forward with left leg and bend knees to drop down into a lunge position: This 18-minute, high-intensity workout was programmed by Repeat on left side, Chris Lee. Review each move, 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.
Stand with feet hip-width apart.
The Warmup: 1 round
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- until left knee taps the floor. Keep back straight and chest lifted
The Workout: 3 Take a big step forward with left leg and bend knees to drop down into a lunge position
- 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
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- Flossing: 5 reps per side
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.
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- Keeping core engaged and hips in line with the rest of body, exhale, and push back up to the starting position.
- Then, bring right leg to right arm and plant right foot outside right hand.
- Raise right arm toward ceiling, leaving left hand planted, opening chest to the right.
- Return to starting position.
- Best Indoor Rowing Machines.
- 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.
- Engage glutes and press through left heel to lift hips straight up.
- Lower back to the floor, then repeat.
- With control and speed, lunge forward again on each leg.
3. Farmer’s Carry In-Place March
- Repeat on other 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
- Stand facing away from chair holding one dumbbell in each hand.
- Push-Up to Lunge Rotation: 5 reps per side, alternating.
- Bend right leg to lower down into a lunge until left knee taps the floor. Keep back straight and chest lifted.
- With control and speed, lunge forward again on each leg.
5. Single-Leg Push-Off
- Stand with feet hip-width apart.
- 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.
- With control and speed, lunge forward again.
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6. Calf Raise
- Best Indoor Rowing Machines.
- 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.
- Push-Up to Lunge Rotation: 5 reps per side, alternating.
7. Sitting Glute Stretch
- Stand with feet hip-width apart.
- 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.
- Do 10 reps.
- to all Runners World+ members on each side.
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.
- to all Runners World+ members.
- Repeat on left side.
How to Stay Fresh Halfway Through Marathon Training 30-Sitting Glute Stretch: 5 reps per side 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 How to Stay Fresh Halfway Through Marathon Training, available for free to all Runner's World+ members. Join now!
