I’m back with another installment of strength training workouts you can do at home with very little equipment! As I said before, it’s always been my goal to help you become faster, stronger runners and so I’m putting my best workouts on this blog for you to use.
This workout has the loving name of “The UK Workout”, so called from great friends John and Andrea, hailing from the University of Kentucky, who introduced us to the workout years ago. Since then, it’s been adapted and modified, but here it is, as it was, some 10 years ago.
Did you miss my last workout post? It was a circuit training routine with speed accelerations – if you’re interested in circuit workouts, you’ll want to read it.
Once a month, I’ll be sharing a different workout that you can do on your own or at a gym, with little to no equipment at all. This is week two of that process.
How to Begin
Before you start any workout regimen or routine, you’ll want to make sure you’re cleared by a doctor. (That goes without saying, right?)
Once that’s checked off your list, make sure you have workout gear that will get the job done without getting you injured or chafed. I wrote a post about the gear I wear – you’ll want to check that out before you begin.
OK – so now that you’re ready to begin the workout, you should be starting with some kind of warm up. It could be as simple as some dynamic running drills, but it really should be something. You do not want to go into a high intensity workout without warming up prior to starting.
In an ideal world, you’d do dynamic drills (link above), then run – 10 minutes to 10 miles – and then do the UK workout. Regardless of what you ultimately decide, make sure you are warmed up.
Start with a basic running-specific warm-up routine that I’ve written about. These drills should help wake up your muscles, activate muscle groups, and keep you loose prior to the workout.
Once you’re loose and ready to go – that means you’ve done some running and you’ve done some drills to activate and lengthen your muscles, then you’re ready to go.
The UK Workout
This workout is designed to work your entire body – from arms and shoulders to hamstrings and quads. Not to mention, your heart will be pounding and you’ll be dripping with sweat!
*Side note: as I’ve done this workout more and more, I’ve moved away from doing it in order. Personally, I think that switching from arms, to legs, to whole body and then cycling back through is best for having good form, rather than doing all arms and having less-than-ideal form.
Each of the graphics below outline the workout. If you want a full pdf of the workout, there’s a form below and I’ll send it to you!
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Marc is a middle school Special Education teacher and the distance track and cross country coach who also works with distance runners seeking personal bests. He blogs at TrainwithMarc.com and writes a Friday newsletter. You can find everything Marc is working on here.