Build total-body strength with this challenging, effective workout.
Power is the marriage of strength and speed; it allows you to move quickly and with force. The key to building it? Plyometrics, the term for explosive movements, which research shows improves running economy.
Plyometrics prove especially beneficial for endurance runners, like half or full marathoners, as they allow for greater energy storage and fatigue resistance, helping you hold onto pace through the end of a race. Winnie Yu, PT, DPT, CSCS, physical therapist at Bespoke in New York City and host of Race-Ready Strength, our new program, created this workout to zero in on that power, strengthening your entire body with quick, effective exercises.All it takes is pressing play and going hard for less than 30 minutes to see your speed and your endurance hit a higher level. The WorkoutYou’ll start this workout with three form drills to warm up. Then you have three working sets, all featuring a set of two exercises, performed back to back for three rounds. Each one features power exercises, which require speed while maintaining form. You’ll cool it down with static stretches. 📆 When? Do this earlier in the week, like on a Monday , some time after an easy run. Equipment Needed1 set of dumbbells a kettlebell a box, bench, or stepFor week 4, add heavier weights, especially a kettlebellThe ExercisesWarmup: 2 rounds1. A Skip30 seconds2. Skater30 seconds3. Arm Swing30 secondsStrength Set A: 3 rounds1. Dumbbell Snatch8 reps per side2. Jump Shrug8 repsStrength Set B: 3 rounds1. Heel-Elevated Speed Split Squat10 reps per side2. Wood Chop8 reps per sideFinisher: 3 rounds1. Depth Drop6 reps2. Single-Leg Pass Through10 reps per side Cooldown: 1 round1. Lying Spinal Twist 30 seconds per side2. Butterfly30 seconds The BenefitsBuild next-level strength throughout your entire bodyImprove springiness and force through each step you take on the runPower up hills with more strength and less effortEnhance speed for faster finishesBetter your single-leg stability for smoother landings and more powerful push-offsMaintain stamina through long runs and for finishing kicksSave Workout
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