Bronco Billy’s Tough 21 Strength Routine

by Amy Clark
written by Amy Clark

Special thanks to Altra Running for their support to make these videos available

Since turning 40 almost seven years ago, Jeff Browning has reacquainted himself with strength training. As a professional ultrarunner, he attributes his recent success to his “Tough 21” routine that helps him handle the volume and stress of 100-milers. After winning three of the five 100-mile races he completed in 2018, he’s dialed in his routine to include a short, concise and full-body workout that requires a minimal time commitment during heavy training which can be done just about anywhere.

Below you’ll find a comprehensive, step-by-step video of Jeff’s routine demonstrated by none other than Bronco Billy himself, that’s easy for anyone including first-timers to implement into their training. During big training blocks in summer months, Jeff incorporates this workout 1-2 times per week. In the off-season months, he’ll add an extra session or two.

Tough 21

7 exercises x 3 sets

Perform each exercise for 50 seconds, giving yourself 10 seconds to switch to the next exercise.

Military Pushups with Heel Raises

  • Keep elbows in
  • Hands shoulder-width apart
  • Squeeze glutes
  • Keep glutes engaged the entire time

Dumbbell Squat with Twist Curl Press

  • Start light if new to weights
  • Engage core and glutes
  • Stand with feet shoulder-width apart
  • Point toes straight ahead
  • Don’t arch your back

Bicycle Twists

  • Crunch position
  • Head up and hands on the sides of your head
  • Opposite elbow to knee
  • Count and breathe

Single Dumbbell Alternating Lunges with Overhead Tricep Press

  • Squeezing glutes keeps back from arching during lunges

Hollow Rock Toe Raises

  • Keep feet and arms 6 inches off the ground

Dumbbell Wide Squat with Side Fly Press

  • Engage glutes and core to protect back
  • Control weights

Squat Jumps

  • Point toes/feet straight ahead
  • Hand out and butt back to 90 degrees

12 comments
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Amy Clark is the Editor of UltraRunning Magazine. She began her career at a small advertising agency in Bend, Oregon, where she enjoyed the fast pace and creative environment. For over 15 years, lunch hour runs were a ritual. Amy also joined the board of the local running club, became a race director and finished her first ultra. She has completed over 35 marathons and ultras combined, and continues to run long distances while encouraging both kids and adults to ignite their own passion for running.

12 comments

Ben 02/11/2019 - 11:59 pm

Which weight dumbbell should a medium build man start with?

For reference, what is the weight Jeff is using?

Cory Smith 02/12/2019 - 7:32 am

I believe he was using a 10lb weight..I will check with him

Jeff Browning 02/18/2019 - 9:20 pm

Ben, start light (i.e., 5# or 10#), get used to the movements so you can engage core and glutes, etc. easily and then go up in weight. I started light and slowly moved up. I now use 20# or 25#. But will go back light if it’s post-race for a workout or two.

-Bronco

Dean Karnazes 02/14/2019 - 10:58 am

Good stuff. It looks like you can do a lot of these while traveling, too (i.e., using just bodyweight, no dumbbells). Whatever Jeff’s doing we should all be doing. The guy looks like he’s 25 years old. A great runner and amazingly fit.

robert halpenny 02/14/2019 - 2:33 pm

This looks like the same studio that Jay Dicharry used to demonstrate for his great book Running Rewired. I learned about RR by reading Tia Bodington’s review in Ultra Running Magazine. I’ve passed the book on to a couple of young guns with achilles tendonitis. They were both religious in following exercises that Jay recommends, and both quickly turned it around. Is there a connection between Jeff and Jay? Great information that every runner needs. Great videos by Jeff. Thank you.

Cory Smith 02/14/2019 - 6:53 pm

Both were filmed in Bend. We shot these videos at Recharge http://www.rechargesport.com/ Jay may have used that as well, but most likely used Rebound. We love Jay and keep trying to get him to write for the magazine 🙂

Jeff Browning 02/18/2019 - 9:21 pm

Robert,

I do know Jay, great PT and knows his stuff with specifics to running. He’s helped me with a few issues when I was in Bend.

-Bronco

Kevin 02/15/2019 - 6:21 am

This is great, thank you

Tracey 02/15/2019 - 8:03 am

I love that there are so many compound movements. Seems like a great “bang for the buck” kind of workout that won’t keep me in the gym too long or is too complicated. Thanks!

Marius Kieck 02/18/2019 - 10:00 pm

Hi there. This is great stuff, thanks! Is this the only strength he does, no heavy lifting as many people prescribe these day? And is it also the only core he does?

Jovi 02/18/2019 - 11:36 pm

Very nice training for runners !! especially the up body movement , I think it solve my tighten neck and shoulders after serious run . Mix with stretch & massage it would be great idea to let muscles back to ready.
strongly recommend

Jen Watters 03/14/2019 - 7:16 pm

I really struggled with the hollow rock toe raises. Any suggestions for modification?

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