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Plyometric Workout for Runners

by Tatum M.
1 athletes joined
4.0
(1 rating)

Program Description

To improve running efficiency for runners

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 29, 2025 12:25
  • Last Edited
    Jun 18, 2025 10:48

Summary

Elevate your running game with this dynamic 4-week Plyometric Workout designed specifically for runners. Committing just one day a week, you'll engage in explosive movements like jump squats and box jumps, boosting your speed, agility, and overall performance. Each session combines strength and cardio elements, ensuring a well-rounded approach to enhancing your running efficiency. Perfect for all fitness levels, this program requires no equipment and can be done right at home. Get ready to unleash your potential and conquer your next run!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pogo Hop
3
0.5-1 mins
-
2
Jump Squat
3
6-12 reps
-
3
Split Squat Jump
3
6-12 reps
-
4
Box Jump
3
8 reps
-
5
Depth Jump
3
6-12 reps
-
6
Skater Hop
3
6-10 reps
-
7
Bounding (Power Stride)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings (Front-Back)
2
10 reps
-
3
High Knee
2
20 reps
-
4
Butt kick
2
20 reps
-
5
Lunge With Twist
1
20 reps
-
6
Jump Squat
3
12 reps
-
7
Box Jump
3
8 reps
-
8
Skater Hop
3
20 reps
-
9
Bounding (Power Stride)
3
20 reps
-
10
Depth Jump
3
8 reps
-
11
Light Jog
1
3 mins
-
12
Hamstring Stretch
1
30 secs
-
13
Quadriceps stretch
1
30 secs
-
14
Calf stretch
1
30 secs
-
15
Hips Flexor Stretch
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings (Front-Back)
2
10 reps
-
3
High Knee
2
20 reps
-
4
Butt kick
2
20 reps
-
5
Lunge With Twist
1
20 reps
-
6
Jump Squat
3
12 reps
-
7
Box Jump
3
8 reps
-
8
Skater Hop
3
20 reps
-
9
Bounding (Power Stride)
3
20 reps
-
10
Depth Jump
3
8 reps
-
11
Light Jog
1
3 mins
-
12
Hamstring Stretch
1
30 secs
-
13
Quadriceps stretch
1
30 secs
-
14
Calf stretch
1
30 secs
-
15
Hips Flexor Stretch
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings (Front-Back)
2
10 reps
-
3
High Knee
2
20 reps
-
4
Butt kick
2
20 reps
-
5
Lunge With Twist
1
20 reps
-
6
Jump Squat
3
12 reps
-
7
Box Jump
3
8 reps
-
8
Skater Hop
3
20 reps
-
9
Bounding (Power Stride)
3
20 reps
-
10
Depth Jump
3
8 reps
-
11
Light Jog
1
3 mins
-
12
Hamstring Stretch
1
30 secs
-
13
Quadriceps stretch
1
30 secs
-
14
Calf stretch
1
30 secs
-
15
Hips Flexor Stretch
1
30 secs
-
Week 1
1 / 4 Weeks
Day 1
1
Pogo Hop
3 Sets
0.5-1 mins
-
2
Jump Squat
3 Sets
6-12 Reps
-
3
Split Squat Jump
3 Sets
6-12 Reps
-
4
Box Jump
3 Sets
8 Reps
-
5
Depth Jump
3 Sets
6-12 Reps
-
6
Skater Hop
3 Sets
6-10 Reps
-
7
Bounding (Power Stride)
3 Sets
20 Reps
-