Explosive Power Circuit Part 1 to Improve #Barefoot #Running

explosive powerI have developed a number of explosive power circuits done BAREFOOT in a gym setting to improve fatigue tolerance and total body bracing for safer, more efficient barefoot running. In this blog, I will outline the 1st of three such circuits that you may want too incorporate into your workout routine – especially if you have designs on running barefoot!

Equipment Suggested:

  • a range of free weight dumbbells (5 to 20 lbs)
  • a bosu ball
  • a stability ball


Each exercise in the circuit should be done consecutively with no rest for 30 seconds. Progress to 60 seconds 3 times per week and add 1 circuit per week until you can do 3 full circuits.

  • Clean and Jerk squat jumps with dumbbells
  • Push-off Push-ups from rounded side of Bosu Ball
  • Mountain Climber Lunge Jumps with hands on Stability Ball
  • 1-legged Squat Hops holding dumbbells against chest on flat side of Bosu Ball

This is a rather advanced circuit. Proceed in stages, focusing on PERFECT technique. The results will speak for themselves!

Coach Jeff

For personal one-on-one or group training sessions or customized training and transitioning plans for barefoot or minimalist runners contact Coach Jeff at coach@naturalrunning.ca


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