Gym Workout to Improve Fell Running/Trail Running - Adventure Fit

In partnership with the fitness experts at Coreworx.

Using a mixture of strength training, plyometrics & cardio, this workout will develop explosive power & strength in all the right places to ensure that your steps uphill are stronger and more importantly, your body is better equipped to absorb impact on the downhills through your muscles instead of your joints.

The workout also focuses on your upper body with a mixture of bodyweight exercises, building power and stability without the need for extra weight.

The Workout

A - Cardio Ramp (Warm-up)

A1: 500 meter row

Do three rounds with one minute rest between each one. Complete your first 500 meters at a steady pace and increase the intensity with the second and third round.

gym-workout-for-fell-running
workout-to-improve-fell-running-weights

B - Strength Training

This section is designed to increase your overall leg strength and power. The exercises are to be complete back to back with one minute rest between each round.

B1: Barbell Squat

Six set of 20, 18, 16, 14, 12, 10

(Select a weight that allows you to complete the set, with the last 1-2 reps being a struggle)

B2: Bodyweight Squat Jumps

Six sets of 15 reps

Barbell Squat

We recommend using a squat rack. If you don’t need a rack, the weight probably isn’t heavy enough for this workout.

We recommend using a squat rack.

We recommend using a squat rack.

Top of the squat.

Top of the squat.

Bottom of the squat

Bottom of the squat

Squat Jumps

Start in a neutral position, legs shoulder width apart.

Start in a neutral position, legs shoulder width apart.

Squat down low, keeping your back straight.

Squat down low, keeping your back straight.

Power up from the floor into a jump. Reset & repeat.

Power up from the floor into a jump. Reset & repeat.

C - Accessory Work

The accessory work in this routine focuses on developing explosive power and ability to absorb impact. Again for this section, complete the exercises in a continuous set, one after the other. Set a timer for ten minutes and try to complete as many rounds as possible within that ten minute period - twelve reps for each exercise

C1: Plyometric Lunges

C2: Plyometric Push-up

C3: Resistance Band Row

C4: Resistance Band Upright Row

Start in a normal lunge position.

Start in a normal lunge position.

Drive up into a small jump, switching legs.

Drive up into a small jump, switching legs.

Land in the opposite footing and immediately repeat.

Land in the opposite footing and immediately repeat.

Plyometric Push-ups

Start in a normal push-up position. Keep your knees on the floor if needed.

Start in a normal push-up position. Keep your knees on the floor if needed.

Lower down until your chest is almost touching the floor.

Lower down until your chest is almost touching the floor.

Power up off the ground, catch yourself and repeat.

Power up off the ground, catch yourself and repeat.

Resistance Band Row

Start upright, don’t lean back. Spread your feet to stabalise yourself.

Start upright, don’t lean back. Spread your feet to stabalise yourself.

Pull back keeping your elbows close to your sides.

Pull back keeping your elbows close to your sides.

Resistance Band Upright Row

Start position.

Start position.

Pull up vertically.

Pull up vertically.

D - Conditioning

Complete the conditioning in this workout as fast as possible.

D1:

500m sprint

50 Bodyweight Squats

400m Sprint

40 Bodyweight Squats

300m Sprint

30 Bodyweight Squats

200m Sprint

20 Bodyweight Squats

100m Sprint

10 Bodyweight Squats

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bodyweight-squat-fell-running

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Laurie Crayston