Ultra Legs, A Strength Routine For Ultrarunners

[@huntermaynard8837]

If only our education system was this entertaining, we’d have a much smarter society! ❤

[@LeslieAmes]

Whoever added the printed commentary - 2 thumbs up!

[@MelanieSakowski]

9:40 permission granted to use support in my single leg RDL’s: thank you!!

[@csfolk1756]

This is the best and most helpful leg exercise video I've watched to help me prepare for my first marathon.

[@TomWalsh1]

If you have trouble with balance in the SL deadlift, I recommend taking off the cushiony running shoes and trying it barefoot. Really helps you hip hinge through the heel and keep your balance without tipping forward and in. But just a minor thing! Really like the routine.

[@greynemo89]

This is awesome! I love your content. Couple tips: for anything door related-make sure to not be on the side with hinges or put a heavy weight in front of door. As a strength coach-for those RDLs-keep that weight closer to your leg, less rounding in the back (keep an engaged core).

[@McHaleNewport-Berra-o3m]

I've been doing the speed legs workout for the last few weeks and have already noticed a difference. Thank you for making it easy to fit in effective and efficient strength training-- and for the entertaining video!

[@dawnjansenvanrensburg6541]

Agreed. Fantastic!

[@expatadventureturkey9324]

I’m so glad I found this channel, exactly what was I looking for as a 55yr old runner who wants to stay fit and get better as a runner. Thanks

[@sterlingsimmons8309]

Been waiting for this. Thanks for the workout and the laughs. You guys are the best! Loved the baby Leo cameo too.

[@JasonCohenphoto]

I did a combination of your speed legs & mountain legs during my preparation for Leadville twice, Grand Canyon R2R2R, and other mountain races/adventures. I often times recommend both of these to others as I feel like doing those 2-3x per week were instrumental in helping me prepare at sea level for the mountains. It was also great this year seeing you blast through Twin Lakes in Leadville and congrats again on your incredible race! Keep up the great work

[@zstanderfer1144]

This is the energy I need every day. Nice stuff David! Keep killing it.

[@smithscarborough]

This is super helpful, and entertaining! Thank you!

[@johnborton4522]

What a great set of routines. THANKS.

[@kylekraeft5558]

For the Nordics, you should try using an ab wheel to minimally assist so you don't have to fall. I can keep as much tension as I want (especially on the eccentrics) and then pop back up with the wheel. Perfect entryway to a hard movement! Thanks, Huzzah!

[@johntickle2]

This is just a great training video, simple delivery, clear instructions on how to do the exercise and more importantly the expectation of doing what is safe and reasonable for athletes of different ability levels. Entertaining too. Thank you for inspiring my strength routine. Howdy Leo!

[@DIYFred]

Now everyone will be listening to the 100km champ.. thanks Coach

[@tiffanybrantley23]

single-leg dead is my absolute favorite training movement for both trail running and cycling! Loved this video-will be adding it to my workout routine options!

[@DCWTrailPerformance]

Great exercises for leg strength, and fun presentation from you (Make strength training fun again!)

[@obsidiantain]

Was waiting for the treadmill cameo since you teased it on the pod! :) There's no way my door will handle my 85kg, but I reckon those are do-able at the neighbourhood's outdoor gym!

[@angietitus127]

This video was hilarious and super informative. Nice work David Roche

[@ricardocruz2362]

Was humbled by cramps in my last 30k trail race, will definitely start doing more strength work and following your routine! Thank you

[@orystory]

I have yet to find something for the Bulgarian split squats that isn’t extra painful. I’m going to try my Home Depot bucket next time!

[@Jiyoungemma]

OMG i cracked up too many times watching this - 🤣🤣so FuN SO GUUUUUD TOO

[@chrisowen4152]

Bonus points for the mid-video captions👍

[@PraveenSrJ01]

Really cool 🆒 video.

[@zandymangold4821]

Thanks for sharing!

[@matthewvanleeuwen9086]

Thanks for the hilarious and informative video!

[@robertclarkson6064]

Thank you 👍

[@MonicaNolan-q1r]

Question: do you recommend doing 3 cycles of this routine or just the 1 cycle as the video illustrates.

[@MountainRoche]

Great question! Just 1 cycle, increasing the weight over a few months until you're using a pretty heavy kettlebell and having zero soreness the next day. After that, can increase to 2 sets! But there's no need to do multiple sets--strength will not be the limiter for any athlete that can do this routine consistently. YOU ROCK!!!

[@mikevkshema]

Thank-you David. Great stuff, I'll use right away. Question: what specific exercises do you suggest for downhill trail running? To train for those long mountain descents. I suspect it would be something quad specific but different than training for up hill. Thanks in advance!

[@MountainRoche]

Incredible question! These exercises are designed for ups and downs. The split squats in particular are wonderful for downhills! If you wanted to add an exercise to this routine, classic squats would also be good for downhills :)

[@BobWells-m5b]

BOOM! Good stuff. So good. As always. Thank you, David.

[@robertsims29]

Great stuff as always! Thanks to the Roches.

[@Mattbarentsen]

Love this. thank you

[@crystalsinghmarketing9827]

Great video! Thanks for posting

[@rishiocity]

So good! Thank you 🐆💪🏻

[@patrickabeli8352]

Released on a Tuesday? Happy Tuesday!

[@torgeirandreassen]

Huzzah! Thnx!

[@7symi]

Great video and congratulations on Leadville 🎉 Could you explain the high reps? I’m working calf’s into this routine should they be high reps to? I’ve been doing 8-10 reps slow and controlled But to be honest all I want is to the absolute bare minimum strength so if low sets high reps are the way to go then great

[@foowoo1]

A good intro to strength work. The jokes are spot on..........Thrusting towards the sky......APEX!😂

[@bigbattenberg]

Time for a subscription now that you're coaching Allie Ostrander!

[@georgibg]

When I was doing mountain legs, I had very good speed uphill.

[@daniellezelinski9791]

These are excellent exercises! I watched this using the captions because I have a sleeping toddler next to me, so I might have missed a comment on this. I notice the pace of each exercise is pretty quick. I typically perform my strength work at a slower pace, and maybe at a higher relative load. Does the pace of the exercises matter here? Thanks!

[@MountainRoche]

Great question! We want every exercise performed relatively quickly, ensuring that biomechanics are most similar to running, while working similar fatigue patterns!

[@daniellezelinski9791]

@@MountainRoche okay, that makes sense - thanks!

[@RichChh]

Woooo!! (and thanks!)

Coach Roche is the best of the best. > from the 3 low:1 high ratio guy

[@philipgreen7078]

Wooohooo!!!

[@mariiak5963]

Huzzah 🥳

[@xXAnthony619Xx]

Coach Roche thank you! Keep being awesome! This is pretty all encompassing, what are the chances simple deadlifts would cover a lot of this. I’m kind of like a caveman and like to keep shit ridiculously simple. By the way, I need that get shit done poster!

[@MountainRoche]

Great question! Deadlifts are wonderful, but are less directly targeting the high hamstring for some athletes, and allow some compensation too. So we generally like single-leg, even if an athlete is also doing both legs!

[@xXAnthony619Xx]

@@MountainRoche Thank you! Will definitely incorporate some single leg movement!

[@jamestung4363]

Do you do deep squats? With a barbell on your back? I find that when I do them I'm too sore to have a good run the next day

[@travismacy3]

Another good one buddy! Thanks as always.

[@travismacy3]

I think I saw you do 90 mins at FTP on Zwift after shooting this. And it's not surprising that this routine generates 90 min at 60 min FTP ;-)

[@CodyHatch24]

Quick question on the band work - is it critical where the band is placed (above or below the knee, specifically)?

[@taraonatrail]

The editorial comments you added on the video are 😂

[@0FlyFly]

Thank you, David! How many sets do you recommend and are they best done in a circuit or a split format?

[@MountainRoche]

fantastic question! Circuit style, moving through the exercises rapidly. One set until they do not challenge an athlete at all, and only after the athlete has increased the weight on the exercises. WOOHOO!

[@maryflaigmore3253]

@@MountainRoche omg permission to do ONE SET of strength exercises! TY!!

[@bigbattenberg]

Dude, the latest video with Allie you are running so great! How old are you anyway?

[@cohn12345]

❤

[@monikad5561]

Thanks coach!! That was super sexy! 🤘🏼 You Roches RoCk!

[@erickoenig8483]

This is a good set of running-specific strength exercises but form demonstration could be improved, especially for the single-leg step-ups and single-leg deadlifts (keep lower back slightly arched / engaged through range of motion). I would also recommend lateral single-leg step-ups (with weight) for those with medial glute as well as hip adductor activation, fatigue, and strength imbalance issues (e.g., kzbin.info/www/bejne/fYXLo4GbfMidfcU).

[@BenZCardiff]

Where are the body’s buried David? Where??

[@AA-dn6gi]

apex of human civilizatin 😂

[@JeffRElliott]

!!!

[@apsbentom]

1

[@TyronWallace-t6u]

Bump

[@ThatGuyThatThumbs]

@lukewbarrett (KZbin) brought me here. I am glad he did great stuff David.