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.
Plyometric training can specifically boost your 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.
Start seated with legs straight: This 18-minute, high-intensity workout was programmed by Tinman Elite trainer, 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.
Inhale, then bend elbows to lower chest to the floor, elbows forming a 45-degree angle with body.
The Warmup: 1 round
- An 18-Minute Plyometric Strength Workout to Boost Power
- Then repeat on other side
The Workout: 3 k Pace Chart
- 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
- This workout is part of the
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.
- Then, bring right leg to right arm and plant right foot outside right hand.
- workouts in this program on the All Out Studio app.
- 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.
- Engage glutes and press through left heel to lift hips straight up.
- Lower back to the floor, then repeat.
- Master the Half.
3. Farmer’s Carry In-Place March
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- 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.
- Place top of left foot onto the chair about three feet behind you.
- with a quick plyo peppered in to challenge your muscles lunge How to do this workout.
- Master the Half.
5. Single-Leg Push-Off
- Stand with feet hip-width apart.
- How to do this workout.
- As quickly as possible, push off from left foot to come back up to standing.
- Step left foot forward so theres only a slight bend in left knee, point toes to ceiling.
- Repeat the push-off.
- Then repeat on other side.
- Core Workouts You Can Do at Home.
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.
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7. Sitting Glute Stretch
- Start seated with legs straight.
- 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.
- Hinge hips back as you straighten the left leg and lower chest with flat back.
- Step left foot forward so theres only a slight bend in left knee, point toes to ceiling 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.
- Step left foot forward so theres only a slight bend in left knee, point toes to ceiling.
- Stand facing away from chair holding one dumbbell in each hand.
This workout is part of the 30-How to Adjust the 75 Hard 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 workouts in this program on the All Out Studio app, available for free to all Runner's World+ members. Join now!
