{"id":1049,"date":"2025-04-15T17:29:59","date_gmt":"2025-04-15T15:29:59","guid":{"rendered":"https:\/\/compagniedutrail.fr\/?page_id=1049"},"modified":"2025-04-15T17:32:19","modified_gmt":"2025-04-15T15:32:19","slug":"ppg-in-trail","status":"publish","type":"page","link":"https:\/\/compagniedutrail.fr\/en\/ppg-in-trail\/","title":{"rendered":"PPG in Trail Running: A Complete Guide to Exercises for Trail Performance"},"content":{"rendered":"<p class=\"wp-block-paragraph\">General Physical Preparation (GPP) is the keystone of all effective trail training. Whether you're a beginner or an experienced runner, a suitable muscle-strengthening programme will radically transform your performance in the mountains. Having powerful legs and a stable body makes all the difference between finishing a race in great shape or giving up halfway through.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let's discover together the exercises that will make you a better traileur! \ud83d\udcaa<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why PPG is essential for trail running<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Trail running PPG refers to all the exercises designed to develop your strength, muscular endurance and stability. It offers a number of essential benefits for all mountain runners:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improved power on ascents and descents<\/strong><\/li>\n\n\n\n<li><strong>Significant reduction in the risk of injury<\/strong><\/li>\n\n\n\n<li><strong>Greater stability on technical terrain<\/strong><\/li>\n\n\n\n<li><strong>Optimising race economy<\/strong><\/li>\n\n\n\n<li><strong>Offsetting the lack of gradient for urban runners<\/strong><\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote has-border-color has-ast-global-color-1-border-color has-ast-global-color-1-color has-black-background-color has-text-color has-background has-link-color wp-elements-1 is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"A PPG adapted to trail riding is 50% of your future performance on the trails. Neglect it and you'll pay for it on technical descents.\"<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">I personally noticed an amazing difference after just 8 weeks of regular PPG. My ability to do kilometres in the mountains has improved dramatically, and my knee pain has completely disappeared.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Priority muscle groups for trail running<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For an effective PPG programme, focus on these key areas:<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-fixed-layout\"><thead><tr><th>Muscular group<\/th><th>Importance in trail running<\/th><th>Main benefits<\/th><\/tr><\/thead><tbody><tr><td>Quadriceps<\/td><td>\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td>Downhill shock absorption<\/td><\/tr><tr><td>Hamstrings<\/td><td>\u2b50\u2b50\u2b50\u2b50<\/td><td>Knee stability, uphill propulsion<\/td><\/tr><tr><td>Buttocks<\/td><td>\u2b50\u2b50\u2b50\u2b50\u2b50<\/td><td>Climbing power, pelvic support<\/td><\/tr><tr><td>Calves\/ankles<\/td><td>\u2b50\u2b50\u2b50\u2b50<\/td><td>Propulsion, stability on technical terrain<\/td><\/tr><tr><td>Abdominal strap<\/td><td>\u2b50\u2b50\u2b50\u2b50<\/td><td>Maintain posture, save energy<\/td><\/tr><tr><td>Upper body<\/td><td>\u2b50\u2b50\u2b50<\/td><td>Efficient use of poles<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10 essential PPG exercises for trail running<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here are the essential exercises that every mountain runner should include in their physical preparation. Each one specifically targets the muscles required in the mountains.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. The squat and its variations<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Strengthen quadriceps, glutes and hamstrings<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Starting position: feet shoulder width apart<\/li>\n\n\n\n<li>Get down as if you were sitting on an invisible chair<\/li>\n\n\n\n<li>Keep your back straight and your knees in line with your feet<\/li>\n\n\n\n<li>Push up through the heels<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Variants<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jump squat<\/strong> add an explosive jump to your ascent<\/li>\n\n\n\n<li><strong>Single leg squat<\/strong> for extra balance work<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 3 sets of 15 repetitions, 2-3 times a week<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Marie, a beginner runner, successfully completed her first 30km trail after introducing squats at a rate of 2 sessions a week for 3 months. \"The difference was obvious on the downhills, where my quadriceps held up much better,\" she says.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dynamic slots<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Unilateral leg work, balance and coordination<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start upright, back straight<\/li>\n\n\n\n<li>Move one leg forward and bend both knees to 90\u00b0.<\/li>\n\n\n\n<li>The back knee skims the ground without touching it<\/li>\n\n\n\n<li>Push up through the front heel<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Effective variants<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rear slots<\/strong> move your leg back instead of forward<\/li>\n\n\n\n<li><strong>Side slots<\/strong> Spread your leg to one side<\/li>\n\n\n\n<li><strong>Walking lunges<\/strong> Move forward, alternating legs<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 2 sets of 10 repetitions per leg<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. The chair on one leg \ud83c\udfd4\ufe0f<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> : Quadriceps endurance for long downhill runs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>With your back against a wall, lower yourself as if you were sitting down<\/li>\n\n\n\n<li>Lift one leg off the ground and hold the position<\/li>\n\n\n\n<li>Keep the supporting knee in line with the foot<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> Hold for 30 to 60 seconds per leg, 2-3 sets<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-border-color has-ast-global-color-1-border-color has-ast-global-color-3-background-color has-background is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"has-ast-global-color-1-color has-ast-global-color-3-background-color has-text-color has-background has-link-color wp-elements-2 wp-block-paragraph\">\"This exercise saved me on the downhill sections of the UTMB. My quadriceps were still holding up after 15 hours of running, while I saw other runners suffering terribly.<\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">4. Multiple sheathing<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Strengthening the abdominal muscles and stabilising the trunk<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Essential types of sheathing<\/strong> :<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-black-border-color has-fixed-layout\" style=\"border-width:1px\"><thead><tr><th>Type of sheathing<\/th><th>Targeted muscles<\/th><th>Recommended duration<\/th><th>Progress<\/th><\/tr><\/thead><tbody><tr><td>Front board<\/td><td>Abs, shoulders<\/td><td>30-60 seconds<\/td><td>Alternating leg raises<\/td><\/tr><tr><td>Lateral sheathing<\/td><td>Obliques, hips<\/td><td>30 seconds\/side<\/td><td>Raising the upper leg<\/td><\/tr><tr><td>Back support<\/td><td>Lower back, buttocks<\/td><td>30-45 seconds<\/td><td>Lift one leg alternately<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> : Do the 3 types in a row, 2-3 complete series<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. The buttock bridge<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Strengthening the glutes and hamstrings<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lying on your back with your feet close to your buttocks<\/li>\n\n\n\n<li>Raise your pelvis until you form a straight line between your shoulders and knees<\/li>\n\n\n\n<li>Contract your buttocks strongly at the top<\/li>\n\n\n\n<li>Come down controlled without touching the ground<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Advanced variant<\/strong> On one leg to intensify the work<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 3 sets of 15 repetitions<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Strengthening the calves<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> : Preparing for propulsion and preventing tendonitis<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standing on a step, heels in the air<\/li>\n\n\n\n<li>Go up on tiptoe, then come back down below the level of your feet.<\/li>\n\n\n\n<li>Smooth movement control<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Variants<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>On one leg for more intensity<\/li>\n\n\n\n<li>With a weighted rucksack for advanced users<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 3 sets of 20 repetitions<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. The mountain climber<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Cardio work and hip\/abdomen strengthening<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pump start position, arms outstretched<\/li>\n\n\n\n<li>Alternately bring your knees towards your chest<\/li>\n\n\n\n<li>Keep your back straight without lifting your buttocks<\/li>\n\n\n\n<li>Adopt a fast, steady pace<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 3 sets of 30 seconds to 1 minute<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I incorporated this exercise into my preparation for a 100km ultra-trail. In just 6 weeks, my cardio-muscular endurance improved considerably.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Suitable pumps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Strengthening the upper body for pole use<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Starting position arms straight, body in line<\/li>\n\n\n\n<li>Bend your elbows as you descend<\/li>\n\n\n\n<li>Keep your body toned without arching your back<\/li>\n\n\n\n<li>Push upwards with your palms<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Variants according to level<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginner: knees on the ground<\/li>\n\n\n\n<li>Intermediate: conventional pumps<\/li>\n\n\n\n<li>Advanced: hands together or feet raised<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 3 sets of 8-15 repetitions depending on level<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9. Burpees<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Complete exercise combining cardio and strengthening<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Execution<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand up and lower yourself into a squatting position<\/li>\n\n\n\n<li>Place your hands on the floor and stretch your legs backwards<\/li>\n\n\n\n<li>Make a pump<\/li>\n\n\n\n<li>Bring your feet towards your hands, then jump by extending your arms<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 3 sets of 10 repetitions<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">10. Plyometric jumps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Objective<\/strong> Developing explosiveness and muscular reactivity<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Types of effective jumps<\/strong> :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Side jumps<\/strong> over a line or small obstacle<\/li>\n\n\n\n<li><strong>Forward and backward jumps<\/strong> : developing responsiveness in all areas<\/li>\n\n\n\n<li><strong>Box jumps<\/strong> on a bench or stable step<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prescription<\/strong> 3 sets of 10-15 jumps, full recovery between sets<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Special trail PPG training circuit<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here's a complete circuit to do 1 to 3 times a week depending on your training period:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>15 squats<\/li>\n\n\n\n<li>10 forward lunges on each leg<\/li>\n\n\n\n<li>30 seconds plank<\/li>\n\n\n\n<li>10 adapted pumps<\/li>\n\n\n\n<li>15 mountain climbers per leg<\/li>\n\n\n\n<li>10 buttock bridges<\/li>\n\n\n\n<li>30 seconds of lateral sheathing on each side<\/li>\n\n\n\n<li>10 burpees<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Complete 3-4 laps of this circuit with 1 minute recovery between each lap. The whole session takes about 30 minutes.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-border-color has-ast-global-color-1-border-color has-ast-global-color-1-color has-ast-global-color-3-background-color has-text-color has-background has-link-color wp-elements-3 is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\"I tested this circuit with a group of beginner runners for 8 weeks. The results were spectacular: everyone reported an immediate improvement in their comfort when descending and better endurance when climbing.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Practical advice for incorporating PPG into your training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To optimise the effectiveness of your PPG, follow these tried and tested recommendations:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Planning<\/strong> : Schedule your sessions on rest days or after an easy outing<\/li>\n\n\n\n<li><strong>Recovery<\/strong> : Allow 48 hours between two sessions targeting the same muscles<\/li>\n\n\n\n<li><strong>Progress<\/strong> Start with no load and gradually increase the load<\/li>\n\n\n\n<li><strong>Regularity<\/strong> Consistency is more important than intensity (2-3 times a week)<\/li>\n\n\n\n<li><strong>Land<\/strong> Vary training surfaces whenever possible<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Example of a weekly schedule<\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-black-border-color has-fixed-layout\" style=\"border-width:1px\"><thead><tr><th>Day<\/th><th>Morning<\/th><th>Evening<\/th><\/tr><\/thead><tbody><tr><td>Monday<\/td><td>Rest<\/td><td>PPG Complete circuit<\/td><\/tr><tr><td>Tuesday<\/td><td>Easy exit<\/td><td>Specific strengthening (legs)<\/td><\/tr><tr><td>Wednesday<\/td><td>Ribs or VMA session<\/td><td>Rest<\/td><\/tr><tr><td>Thursday<\/td><td>Rest<\/td><td>PPG Complete circuit<\/td><\/tr><tr><td>Friday<\/td><td>Technical output<\/td><td>Rest<\/td><\/tr><tr><td>Saturday<\/td><td>Long exit<\/td><td>Rest<\/td><\/tr><tr><td>Sunday<\/td><td>Active rest<\/td><td>Specific reinforcement (trunk)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">PPG exercises are the foundation of any serious progression in trail running. By devoting 2-3 sessions a week to targeted muscle strengthening, you can radically transform your performance on technical trails.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Don't forget that consistency is the key! A simple but regular programme will bring you more benefits than a complex plan followed sporadically.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So, are you ready to put some muscle into your trail? \ud83c\udfc3\u200d\u2640\ufe0f\ud83c\udfd4\ufe0f<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>If you'd like to find out more about PPG for trail running, you'll soon be able to read our guide to advanced exercises for experienced trail runners. You'll find specific techniques to take your preparation to the next level.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>La Pr\u00e9paration Physique G\u00e9n\u00e9rale (PPG) constitue la cl\u00e9 de vo\u00fbte de tout entra\u00eenement trail efficace. Que vous soyez d\u00e9butant ou confirm\u00e9, un programme de renforcement musculaire adapt\u00e9 transformera radicalement vos performances en montagne. Avoir des jambes puissantes et un corps stable fait toute la diff\u00e9rence entre terminer une course en pleine forme ou abandonner \u00e0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1052,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_seopress_titles_title":"PPG Trail : 10 exercices essentiels pour performer","_seopress_titles_desc":"D\u00e9couvrez notre programme de PPG trail avec 10 exercices cibl\u00e9s pour renforcer vos muscles, \u00e9viter les blessures et am\u00e9liorer vos performances en montagne.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"both","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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