This plan is a home based strength, explosive and plyometric training program which is based on the research study by Giovanelli, Taboga, Rejc & Lazzer (2017) who found this routine resulted in a 4% improvement in the cost of running in well trained ultra-endurance runners. Ultra-endurance athletes should improve their training programme by adding ideally 3 sessions a week of this home-based program, although 2 sessions a week will also see improvements.
The program split into 4 week blocks. Phase 1 is an adaptation phase focussed on core stability and movement control. Phase 2 is a strength focussed block with an increase in single leg exercises. Phase 3 is an explosive focussed block with more plyometrics and jumping exercises. Thus this 12 week plan is designed to progressively challenge you.
The exercises are body weight, so you don't need any particular equipment. Skipping exercises are included, but if you don't have a skipping rope just jump on the spot as if you did! Step up exercises can be done on the stairs or a low chair / bench. If you don't have a wobble board / cushion you can stand on a pillow folded over or simply single leg stands.
Each session has YouTube links to demonstrate each exercise. The sessions are set to be completed on Monday, Wednesday and Friday, however you can move these to whichever days suit your plan, but ensure you have at least 1 days rest between sessions. If doing these twice a week then I recommend doing the strength sessions on Tuesday and Friday. When combining strength and endurance training concurrently it is better to complete the strength training prior to your endurance session.
Reference: Giovanelli, N., Taboga, P., Rejc, E., and Lazzer, S. (2017) Effect of strength, explosive and plyometric training on energy cost of running in ultra-endurance athletes. European Journal of Sport Science.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.