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Plyometric Workout for Runners

by Herdita S.
18 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
    Jul 12, 2025 11:47

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!
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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
-