Holy moly man I didn’t realize you hit 75K subs! That’s incredible growth from the 5k you had when I started watching lol going to Chicago today for a few days, VERY excited to see your city!
It's great when we find a new dimension to our running, i'm sure it will make you faster and one day break the sub-3 barrier (if you are still hunting that target). Great video as always !
Hill sprints does wonder to build specific running strength start to do 4x8s all out and slowly build up each week until you can do 10x10's , Recovery walking down.
Wow, haven't heard of plyometrics until now. Gonna keep this on the back burner while strengthening the weak side with physio exercises. Then summer, run, run, run!
I tried plyometrics recently with some bounding and found out someone stole my leg spring. I hit the ground each time with a thump that it made me laugh loud. At 57 years of age realised may be i should just jump rope for my plyo for now 😅
The lighting on that first shot was incredible. You must’ve been getting hit with the suns reflection from a building on your right. Gorgeous morning sunrise!
Collegiate jumper and high school coach here! SCRAPES or STRAIGHT LEG BOUNDING are great active plyometrics that isolate the hamstrings. Hope this helps!
Wow, my knees hurt just watching you do those jumps.... maybe that's a sign that I should be thinking more about strengthening my knees a bit! Good stuff!
Thanks for making this! I've been meaning to get into a plyometrics or bodyweight routine forever, but it's like eating steamed vegetables. I know once I just get into the routine I'll dig it and it'll be really helpful, but getting started is so hard, especially when I'm chasing down running goals that crowd out all my focus.
Nice to do some exercises to strengthen the body....I’ll have to take out my mat and start working out at home. Thanks kofuzi...always watching your TH-cam channel.
Loved the direction. When you finalize your routine, would love to see a final curated set of exercises. Be sure to check out the ATG system of exercises which are also quite ‘outside the norm’ but by my assessment (Sports Medicine MD) have merit. Yourself as an ‘influencer’ it would be great to see the occasional highlighting of running specific strength, mobility and recovery routines
Hamstrings can be worked great with even just a light kettlebell. You can find those pretty cheap on amazon or at local big box retailer. Kettlebell swings, single leg rdls. Or, if you have an exercise-ball you can do bridges with hamstring curls. Really great exercise for running.
Good video Michael, have you been doing strength in training for the marathons that you’ve done in the last few years, I’ve never done strength training, only thing I have added in the last six months is stretching & working the glutes works, following along to Runners connect running channel, have some excellent follow along workout videos to watch, 👍
Have you seen the kneesovertoesguy videos? I just checked out a Scullion video the other day too! On a semi-related note, I picked up a jump rope and will be adding it into my warm up routine/core workouts!
Wow that seems like a lot to start with! You’re gonna get strong fast! So curious what this will do for performance, miles 20-26 may start to feel more like miles 1-10!
I'm thinking that I like the amount of work here, but I will probably adjust the combination of activities, as it started to feel a bit repetitive. I'm hoping it puts a spring in my step
These are considered pretty advanced jumps so I would definitely not be starting with them if you want to avoid injury Kofuzi. Best bet is to start with low amplitude plyos such as jump rope / skipping and pogo hops in place and even just your basic running drills (a skips etc). Then you need to learn how to land really well and have basic progressions under your belt before doing depth jumps like the ones you are doing in the video. Look up Lachlan Wilmot on you tube and he has a great series on progressions of plyometrics.
Plyometrics are easy to overdo. They are taxing on the neuromuscular system and joints. They should be supplement to strength training and not main part of strength training. I do not know how or when to put them in a training program. Maybe you should do that workout you show just once a week. I remember researching the topic a little bit, with top strength coaches like Mark Rippetoe, JC Santana and Scott Abel being sceptical about overuse of them. But I dont really know in context of long distance running. That pro runner you mention is maybe one to ask.
I’m honestly shocked you’ve never really added this type of training to your routine or at least when you train for a marathon as strength training is by far one of the most important facets of being an accomplished runner. What made you start doing this now? Because of the 50km race you have coming up or was this more of a light bulb moment?
Hey Mike! I'm doing my research on plyometrics as I head into my next training block. Have you kept up with this routine or made any changes? I'd love to know if you found this more beneficial than weightlifting for increasing strength and speed. Thanks!
![[Part 1] ทารกน้อยถูกทิ้ง👶 หญิงชราเก็บขวดขายเลี้ยงดูเขาจนโต #โลกการละคร](http://i.ytimg.com/vi/nPTDvFCExks/mqdefault.jpg)
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Keep pushing y’all! :)
So happy I joined the running community!
This is my 15th day running in a row and I’m not stopping!
❤️🏃♂️💪🏻💪🏻
May the form be with you
Legend - nailed it. If you don’t land / stick, the rules are “back to the start” 😂😇
Nice to see a 2.09 marathon runner following the channel. Both great channels btw.
I found that session you put up Stephen an excellent practice session
Totally imagined you as a real life Super Mario Bros when you were jumping on those boxes. Can we get a short with the sound effects?
Excited for the eventual Kofuzi Steeplechase race this must one day lead to
all roads lead to Masters Steeple
Holy moly man I didn’t realize you hit 75K subs! That’s incredible growth from the 5k you had when I started watching lol
going to Chicago today for a few days, VERY excited to see your city!
It's great when we find a new dimension to our running, i'm sure it will make you faster and one day break the sub-3 barrier (if you are still hunting that target). Great video as always !
Hill sprints does wonder to build specific running strength start to do 4x8s all out and slowly build up each week until you can do 10x10's , Recovery walking down.
The single-leg rdl is great for hamstrings
thanks!
Wow, haven't heard of plyometrics until now. Gonna keep this on the back burner while strengthening the weak side with physio exercises. Then summer, run, run, run!
It's like a grown up playground. This is exactly what I should be doing. Nice video Ko 👌
I tried plyometrics recently with some bounding and found out someone stole my leg spring. I hit the ground each time with a thump that it made me laugh loud. At 57 years of age realised may be i should just jump rope for my plyo for now 😅
The lighting on that first shot was incredible. You must’ve been getting hit with the suns reflection from a building on your right. Gorgeous morning sunrise!
Collegiate jumper and high school coach here! SCRAPES or STRAIGHT LEG BOUNDING are great active plyometrics that isolate the hamstrings. Hope this helps!
Definitely. Thanks!
Dude! I literally did my first plyo session this afternoon! Really pumped to follow along with your progress
Wow, my knees hurt just watching you do those jumps.... maybe that's a sign that I should be thinking more about strengthening my knees a bit! Good stuff!
For hamstrings: Triple threats with a stability ball.
Butt-kicks, B-skip, walking lunges, single leg RDL (walking and alternating legs)
Thanks for making this! I've been meaning to get into a plyometrics or bodyweight routine forever, but it's like eating steamed vegetables. I know once I just get into the routine I'll dig it and it'll be really helpful, but getting started is so hard, especially when I'm chasing down running goals that crowd out all my focus.
I’m way too lazy to do any of this. But I enjoy watching you do it 🤷♂️ 👍
Good on ya, mate! Inspiring
Very interesting. You said you plan to do this twice a week. Would that be right after your run on these 2 days? Thanks!
Nice to do some exercises to strengthen the body....I’ll have to take out my mat and start working out at home. Thanks kofuzi...always watching your TH-cam channel.
Loved the direction. When you finalize your routine, would love to see a final curated set of exercises. Be sure to check out the ATG system of exercises which are also quite ‘outside the norm’ but by my assessment (Sports Medicine MD) have merit. Yourself as an ‘influencer’ it would be great to see the occasional highlighting of running specific strength, mobility and recovery routines
You read my mind. I watched that Steve Scullion video too. I really want to make some plyometric moves a habit.
Hamstrings can be worked great with even just a light kettlebell. You can find those pretty cheap on amazon or at local big box retailer. Kettlebell swings, single leg rdls. Or, if you have an exercise-ball you can do bridges with hamstring curls. Really great exercise for running.
Interesting stuff! I really need to get back to strength training but I find it really difficult to motivate myself without access to a gym.
Good video Michael, have you been doing strength in training for the marathons that you’ve done in the last few years, I’ve never done strength training, only thing I have added in the last six months is stretching & working the glutes works, following along to Runners connect running channel, have some excellent follow along workout videos to watch, 👍
Have you seen the kneesovertoesguy videos? I just checked out a Scullion video the other day too! On a semi-related note, I picked up a jump rope and will be adding it into my warm up routine/core workouts!
Yeah, he watches him (said on stream)
The jump down and bounce from the box has been know to tear the achilles tendons in some athletes. A step down is safer.
not plyometrics and more strength focused but give pistol squats a try too! great for strengthening the quads separately and prevent imbalances
Parkour!
Wow that seems like a lot to start with! You’re gonna get strong fast! So curious what this will do for performance, miles 20-26 may start to feel more like miles 1-10!
I'm thinking that I like the amount of work here, but I will probably adjust the combination of activities, as it started to feel a bit repetitive. I'm hoping it puts a spring in my step
These are considered pretty advanced jumps so I would definitely not be starting with them if you want to avoid injury Kofuzi. Best bet is to start with low amplitude plyos such as jump rope / skipping and pogo hops in place and even just your basic running drills (a skips etc). Then you need to learn how to land really well and have basic progressions under your belt before doing depth jumps like the ones you are doing in the video. Look up Lachlan Wilmot on you tube and he has a great series on progressions of plyometrics.
Plyometrics are easy to overdo. They are taxing on the neuromuscular system and joints. They should be supplement to strength training and not main part of strength training. I do not know how or when to put them in a training program. Maybe you should do that workout you show just once a week. I remember researching the topic a little bit, with top strength coaches like Mark Rippetoe, JC Santana and Scott Abel being sceptical about overuse of them. But I dont really know in context of long distance running. That pro runner you mention is maybe one to ask.
I’m honestly shocked you’ve never really added this type of training to your routine or at least when you train for a marathon as strength training is by far one of the most important facets of being an accomplished runner. What made you start doing this now? Because of the 50km race you have coming up or was this more of a light bulb moment?
Hey Mike! I'm doing my research on plyometrics as I head into my next training block. Have you kept up with this routine or made any changes? I'd love to know if you found this more beneficial than weightlifting for increasing strength and speed. Thanks!
I would love to say that I have kept up with this routine. It's something that I struggle with maintaining consistency
Great exercises in the park. Were you using GO2 or One X2 when the camera is set on the ground? Video looks really sharp.
Best Exercise :
Static Squats and Lunges
Good job! Go check out Citizen Athletics on TH-cam, they are awesome PT's💪😁
You can try some movements from this type of exercises routine from ultra trail runner Gediminas Grinius th-cam.com/video/Twoi3JeRKxI/w-d-xo.html