Plyometric Strength Workout And Supplemental Exercises For Runners

So far this week my workouts have been a bit different than usual. I will probably end up running about the same as I usually do, but instead of taking an hour strength training class at the gym and dong the Iron Strength workout, along with core work a few other days, I added alot more at-home strength training that involved about 20-30 minutes a day of different types of exercises. Some of the exercises I already do regularly and some were new. I did make sure to add plyometrics because I tend to avoid those kinds of exercises! 

For Monday’s workout it was the day after my 5k and I didn’t feel up for doing the full Iron Strength workout. I created this workout instead, which took about 20 minutes to go through once. 

plyometric strength workout

Start with a warm up, and give yourself  about a minute to recover between sets. I went through this workout once but I think on most days I would go through it twice. (Again, I was a little sore from the 5k and just didn’t feel like pushing too hard). Another option is to just chose one set to repeat…for example, complete Sets 1, 2, 3, and then 1 again. 

If you have any questions about specific exercises leave a comment and I will try to find a good source to show you how to do it. Please remember that I am not a medical professional or personal trainer and you should always listen to your body when doing these kinds of workouts. Click here for my disclaimer

Along with this workout, I also found alot of supplemental workouts and exercises to try throughout the week that I thought I would share! 

supplemental workouts

10 minute glute workout for runners (Kinetic Revolution)

Core and balance training for runners (Kinetic Revolution)

Hip girdle stability exercises (Lauren @ The Foodie Runner)

Strength training for runners workout (Laura @ This Runner’s Recipes)

Stabilization and strength for master’s runners (Amanda @ Miss Zippy via Runner’s Connect)

I hope that you find something that you can try out over the next few days!


I’m joining Jill for the Fitness Friday link-up!

How do you add strength training into your weekly workout schedule?

What is your favorite kind of strength training?


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39 thoughts on “Plyometric Strength Workout And Supplemental Exercises For Runners

    • I agree, and I definitely kept my strength training very basic during marathon training in the past. I’m enjoying learning these new exercises so I know what I want to include when i start training again.

  1. Love this. I go through phases where I remember to do different strength training like free weights aside from Pure Barre. I actually did some yesterday! I used to do workouts like this at home last winter when the weather was so bad and I couldn’t get to the gym as usual. It’s great to be able to do these workouts from home in order to get them in! have a great weekend.
    meredith @ Cookie ChRUNicles recently posted…how I get through the bad runs…My Profile

    • Yes, I think being able to do them at home (or anywhere) is key. I am probably ending my gym membership after this month so it will be good to have workouts I can do at home!

    • I want to eventually get a kettlebell! I think it would be a great challenge to add to the mix.

    • I’ve also learned the hard way how important it is to strength train and work on imbalances!

    • That is my problem too! I always need a plan to follow or I get too distracted:)

    • Sounds great! And Im sure you can modify if anything is still too intense for you.

  2. I’m always looking for new strength workouts to mix up my regular core/arms/legs routine. I stick to planks/bicycle crunches, squats/lunges, and push ups most of the time. I have this huge fear that my muscles will become adapted to doing the same exercises over and over again and they will stop being effective, so I love seeing these new ideas!
    Maddie @ Dixie Runs recently posted…Unreal Heat and Wedding Planning FestivitiesMy Profile

    • I tend to get stuck doing the same exercises too, so I love finding new ideas! But sometimes I really need to force myself to get out of my comfort zone:)

  3. I’ve been working on doing circuits at least twice a week before my training cycle starts. I also started incorporating plyo’s two days a week after my run. I hope to continue those into my training because I think they are more affective for me than just weight training.
    Jamie recently posted…Friday = Fri-YayMy Profile

    • That sounds great I can’t believe how long it took me to realize how helpful ploys can be for runners!

    • Oh I will never forget how hard it was going back to body pump after a few months off! Its such a great workout!

  4. Great workout! I love you it hits all the muscle groups and throws in some challenging plyos. And thank you for sharing my workout!
    I’ve been doing more strength training lately to get strong, stable, and smooth out any muscular imbalances for my marathon. I’m already feeling the difference, which is motivation in itself!
    Laura @ This Runner’s Recipes recently posted…Roasted Chickpea, Eggplant, Red Potato, and Arugula SaladMy Profile

    • Its so good to feel like your work is paying off! I actually felt a different just after this week so I definitely want to continue with this routine.

  5. I have been a runner for a gazillion years and I’ve never done any other sort of exercises, strength or otherwise. I started doing sit-ups and leg lifts (to strengthen my hips) about 4 months ago and I really notice a difference in my overall core power. I should probably keep adding in new exercises as it really does help.
    Suzy recently posted…Blended Family Friday: TypicalMy Profile

    • I’m sure you will notice an even bigger difference as you keep adding in more strength exercises!

    • I only ever did them when I would be in a group fitness class and was forced to do them….but its definitely important to include them more often!

  6. This is awesome! When I was running my best I had a day of plyo intervals on my schedule every week. Similar moves except I’d walk hills for 2 minutes between each exercise. This time around the plyo interval day will be back! Sunday I still lift heavy too.
    Marcia recently posted…Five Fitness FavoritesMy Profile

    • Glad to hear it was so beneficial to you! And I like the hill idea- I’m sure that helped as well!

    • I think its tough if you’re not used to these exercises, but I think it would be a great place to start, and of course you can always modify the reps:)

    • I really liked it because it got me doing different strength exercises than I was doing on my own. It’s tough (especially the burpees!) but I definitely feel stronger now that I have been doing it for almost 2 months.

  7. For almost 3 weeks my workouts have been 6 days/week and 4 of those are strength training. I give credit to being consistent to HIIT. They’re effective and as you know time efficient. I love making my own! Adding your workout to my Workout board :)

    Have a wonderful weekend Lisa!
    jill conyers recently posted…16 Foods for Healthy Glowing SkinMy Profile

    • I think its a great idea to have frequent strength workouts that aren’t super long. And I love finding other workouts as well as making up my own!

  8. I am soooo bad at doing strength workouts but I NEED to do them more. I’ve noticed less muscle tone in my upper body lately (darned aging!!!). Thanks for these quick workouts!
    jan recently posted…DetoursMy Profile

    • I definitely feel a difference when I keep up with my strength workouts regularly. I hope you enjoy some of these workouts!

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