WORKOUTS THAT STICK strictly in one place leave something to be desired. Uproot those planted feet from the gym floor and take your session outside for this plan that mashes up movement and strength training. You’ll build muscle—and become a faster runner, too.
This two-part training program asks you to take your work outside your standard weight room setting. Ideally, you’ll have access to a lined field to perform the first portion—but it’s not required. Wherever you find the space, just make sure that you have room enough to hit the series of short 10-yard sprints that kicks off the session.
Even if you’re not planning on entering any races or joining any weekend sports teams, this type of training will serve you well. You’ll hone explosive power with the sprints and jumps—which will in turn pay off in both your strength training workouts and everyday life, too.
Warmup
Spiderman Lunge With Rotating Reach
How to Do It: Start in pushup position, abs and glutes tight, then step your right foot to just outside your right hand. Squeeze your left glute. Now lift your right hand off the ground; reach it in front of you. Trace a large circle backward with your hand, following it with your eyes as you do. Reverse the moves to pushup position and repeat on the other side. Do reps for 40 seconds, then rest for 20; do 3 sets.
The Workout
Directions: This workout has two parts. When possible, do the field portion to train speed first, then hit the gym for strength; do this 3 times a week. You can also hit the field one day and train for strength on another. Either way, do the moves in order, resting 90 seconds between sets.
Field Work
10-Yard Acceleration
How to Do It: Mark off a space that’s about 10 yards long. Sprint the distance as fast as you can. Walk back to the start. That’s 1 rep. Do 5, aiming to run a little bit faster each time. Do 3 sets.
Skater Jump
How to Do It: Start standing, then shift your left foot behind your right, weight primarily on your right leg. Explosively leap to the left, landing on your left foot, knee bent. Swing your right foot behind your left, then leap to the right. That’s 1 rep; do 3 sets of 8.
Squat Jump
How to Do It: Start standing, feet shoulder-width apart, abs tight. Bend at the knees and hips, lowering into a squat until your thighs are nearly parallel to the ground. Swing your arms behind you as you do this. Now throw your arms upward as you stand from the squat and leap as high as possible. Land with your knees bent, ready to begin another rep. That’s 1 rep; do 3 sets of 8.
Strength Work
Heel-Elevated Goblet Squat
How to Do It: Hold a dumbbell at your chest, heels on a small weight plate or platform, abs and glutes tight. Bend at the knees and hips, lowering your torso until your thighs are parallel to the floor. Stand and squeeze your glutes. That’s 1 rep; do 8.
Dumbbell Row
How to Do It: Start standing, left hand holding a bench or other object for support, right hand holding a dumbbell hanging naturally. Your knees should be bent, and your hips should be lower than your shoulders. Squeeze your shoulder blades. This is the start. Now row the dumbbell to the right side of your rib cage. Lower with control. That’s 1 rep; do 12 per side.
Dumbbell Sprinter Lunge to Step
How to Do It: Stand in front of a box or step, a dumbbell held in your right hand. Step your right foot back, keeping it straight, then shift your weight to your left foot. Lean forward slightly. This is the start. Now explosively step forward with your right foot so it lands on the step, knee bent. Return to the start. That’s 1 rep; do 3 sets of 8 per side.
Single-Arm Bench Press
How to Do It: Start standing, left hand holding a bench or other object for support, right hand holding a dumbbell hanging naturally. Your knees should be bent, and your hips should be lower than your shoulders. Squeeze your shoulder blades. This is the start. Now row the dumbbell to the right side of your rib cage. Lower with control. That’s 1 rep; do 12 per side.
This article originally appears in the May/June 2024 issue of Men’s Health.
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