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

• This is a runner-focused leg day built on plyometrics to strengthen your kinetic chain, foot strike, and stride.
• The main drills are butt-kicker progressions, high-knees, quick-feet, ice-skaters, toe taps, and the “Mr Roboto” slow-motion form work.
• Emphasis falls on clean movement, focus, and steady progression—nail the form first, then layer in speed and volume.
• All exercises use bodyweight and fit into a 20–30 minute session.

Workout Example (run this 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 using the Pacing app to match your fitness.

Practical Tips

• Begin with both-leg versions—double-leg box jumps, for example—before moving to single-leg variations.
• Hold off on broad jumps and pistol squats until your base is stronger. The video skips them intentionally.
• Zero in on the swing phase of your stride; imagine a snappy leg swing during every drill.
• Use a mirror or your phone camera to watch your alignment—check that hips, knees, and feet track properly. The “Mr Roboto” drill is ideal for catching these issues.
• Finish with a brief core workout (not detailed here) to keep your 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 the added spring in your stride, and consistency is where the real payoff shows up.

References

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