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Plyometric Workout for Runners

by Herdita S.
22 athletes joined

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
    Dec 04, 2024 07:40
  • Last Edited
    Aug 20, 2025 09:29

Summary

Elevate your running performance with this focused 4-week Plyometric Workout designed specifically for runners. Committing just one day a week, you'll engage in explosive movements that enhance your speed, agility, and overall power. Each session incorporates dynamic exercises like jump squats and box jumps, ensuring a comprehensive approach to building strength and improving your stride efficiency. Perfect for at-home training, this program will help you unleash your full potential on the track or trail. Get ready to jump higher, run faster, and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
30.3%
Glutes
24.8%
Other
20.2%
Calves
13.3%
Hamstrings
6.1%
Adductors
4%
Abs
1.4%
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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
-