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.
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.
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
We recommend using a squat rack. If you don’t need a rack, the weight probably isn’t heavy enough for this workout.
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
Resistance Band Row
Resistance Band Upright Row
D - Conditioning
Complete the conditioning in this workout as fast as possible.
50 Bodyweight Squats
40 Bodyweight Squats
30 Bodyweight Squats
20 Bodyweight Squats
10 Bodyweight Squats
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