Explosive Runner's Plyo Workout

Workout - Explosive Runner's Plyo Workout

• 5min @ 6'00''/km
• 3 lots of:
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 30s @ 4'00''/km
  • 1min rest
• 5min @ 8'00''/km

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Seth James DeMoor breaks down “Leg Day in the Gym + Vive la France”, a leg workout you can try today. Here are the essentials. The full video has more detail.

Key points

• A runner-focused leg day built on plyometrics to strengthen the kinetic chain, foot strike, and stride.
• Main drills: butt-kicker progressions, high-knees, quick-feet, ice-skaters, toe taps, and the “Mr Roboto” slow-motion form work.
• Focus on clean movement and steady progression. Get form right first, then add speed and volume.
• All exercises are bodyweight. The session fits in 20-30 minutes.

Workout example (run as a circuit, 2-3 rounds):

1. Butt-kicker progression: 30 sec.
2. High-knees: 30 sec.
3. Quick-feet: 30 sec (rapid foot taps).
4. Ice-skaters: 30 sec (side-to-side lateral hops).
5. Toe taps: 30 sec (knees up, tap a box/step).
6. Mr Roboto: 30 sec slow-motion, exaggerated running form.

Rest 60 sec between rounds. Dial in the round count and timing in the Pacing app.

Practical tips

• Start with both-leg versions (double-leg box jumps, etc.) before moving to single-leg variations.
• Hold off on broad jumps and pistol squats until the base is stronger. The video skips them intentionally.
• Pay attention to the swing phase of your stride. Imagine a snappy leg swing during every drill.
• Use a mirror or your phone camera to check alignment: hips, knees, and feet should track properly. The “Mr Roboto” drill is good for catching issues.
• Finish with a brief core workout (not detailed here) to keep posture stable while running.

Closing note Try this leg day soon and use the Pacing app to adjust timing to your fitness. You’ll notice extra spring in your stride. Consistency is where the payoff is.

References

• Leg Day in the Gym + Vive la France - YouTube (YouTube Video)