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
7 Comments
Which weight dumbbell should a medium build man start with?
For reference, what is the weight Jeff is using?
I believe he was using a 10lb weight..I will check with him
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.
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.
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 🙂
This is great, thank you
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!