Strength and conditioning session for UTMB | Part II - Run4Adventure

This is a quick summary of Strength and conditioning session for UTMB | Part II from Run4Adventure. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The session focuses on functional, single‑leg strength and hip mobility that directly translate to steep mountain running.
• Core ideas: work through a full range of motion, keep the knee stable, maintain a tall spine, and use a stick for balance while you build time‑under‑tension.
• Two 20‑minute strength sessions per week can cut over‑use injury risk by about 50% for ultra‑runners.

Workout Example (perform 2‑3 times per week, 3 sets each, 8‑12 reps per side unless noted):

1. Psoas Hip‑Flexor Step‑Up – Stand on a low step, drive the opposite knee up as high as possible, pause 3‑4 seconds, then lower slowly. Keep the standing knee slightly bent and the torso upright.
2. Single‑Leg Deadlift with Mobility Stick + Weight – Hold a light weight in the opposite hand, hinge at the hip while the stick supports balance, keep the back flat, and lower until you feel a stretch in the hamstring. Avoid dropping the shoulder; pull back up using the hip extensors.
3. Stick Mobility Hip Raise – With the stick under your supporting hand, lift the hip into a vertical position, rotate the spine like a compass needle, then explode back down. Focus on fast hip extension and a quick knee drive.

Practical Tips

• Start with a low range of motion and gradually increase height or load as you get comfortable.
• Hold the bottom of each rep for 3‑4 seconds to maximise time‑under‑tension.
• Keep the spine neutral; imagine a string pulling your head toward the ceiling.
• Use the stick only for balance, not to cheat the movement.
• Finish each circuit with a brief 30‑second “explosion” set: lower the hip quickly and drive up as fast as you can while maintaining form.

Give this routine a try and feel free to adjust the reps, sets, or weight to match your current fitness level. You can log the workout in the Pacing app and tweak the tempo to suit your own paces.

Closing Note: Give your legs the mountain‑ready strength they need and keep your body balanced and injury‑free. Try the session this week, customize it to your ability, and watch your confidence on the trails grow!

References

• Strength and conditioning session for UTMB | Part II - YouTube (YouTube Video)

Workout - Mountain-Proof Legs Strength

• 5min @ 10'00''/km
• 3 lots of:
  • 45s @ 10'00''/km
  • 1min rest
  • 45s @ 10'00''/km
  • 1min rest
  • 45s @ 10'00''/km
  • 1min 30s rest
• 30s @ 10'00''/km
• 30s @ 10'00''/km
• 3min @ 10'00''/km

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