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 workouts in this program on the All Out Studio app, available for free to all Runner's World+ members. Join now!
To build speed, it’s essential to build optimal muscle recruitment and strength, which can be trained through plyometric exercises.
Plyometric training boosts your leg power, increases the muscles’ and joints’ ability to spring quickly into action after landing, and recruits 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.
How to do this workout: This 18-minute, high-intensity workout was programmed by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below, so you can master 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: One round
- Push-Up To Lunge Rotation: Five reps per side, alternating
- Single-Leg Glute Bridge: 10 reps per side
The Workout: Three rounds, one 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: One round
- Sitting Glute Stretch: Five reps per side
- Flossing: Five reps per side
Push-Up To Lunge Rotation
Start in a high plank position and place your hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists. Engage your core and glutes to keep hips level; your body should form a straight line from head to heels. Inhale, then bend elbows to lower chest to the floor. Your elbows form a 45-degree angle with your body. Keeping your core engaged and hips in line with the rest of your body, exhale, and push back up to the starting position. Then, bring right leg to right arm and plant your right foot outside your right hand. Raise right arm toward ceiling, leaving left hand planted, opening your chest to the right. Return to starting position. Repeat on other side. Complete 20 total reps.
Single-Leg Glute Bridge
Lie face up, knees bent, feet planted, arms down by sides on the floor. Lifting 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. Complete 10 reps on each leg.
Farmer’s Carry In-Place March
Stand with feet hip-width apart, 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. Complete 20 total reps.
Bulgarian Split Squat
Stand facing away from chair holding one dumbbell in each hand. Place the top of your left foot onto the chair about three feet behind you. Bend right leg to lower down into a lunge until left knee taps the floor. Be sure to keep your back straight and chest lifted. Complete 10 reps on each leg.
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. Complete 10 reps. Repeat on left side.
Stand behind a chair, resting hands on chair back for support. Lift up onto the balls of your feet, then drop your heels back to the ground. For more of a challenge, hold a 10-pound dumbbell in each hand. Complete 15 reps.
Sitting Glute Stretch
Start seated with legs straight. Cross your left leg over your right knee, so that your foot is planted and knee is bent at a 45-degree angle. Stabilize your left knee with your right hand. Take a deep breath in, and open your left arm out, extending it behind you. Complete five reps on each side.
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. Complete the reps then repeat on other side.