Strength Circuits

Weight Room Circuits

Complete two sets of each group, then move to the next group

A. Chest/Back
Pull ups x 10

Pushups x 20

B. Bicep/Tricep

Curl Press x 12

Bench Dips x 15

C. Chest/Back

Dumbbell Bench x 12
1 arm/1 leg Dumbbell Row x 12

D. Quad & Hip/ Core

Bulgarian Split Squat x 12 (Right on first set; Left on second)
Toe touches w/ med ball x 20

E. Hamstrings / Hips, Quads

Good mornings/Romanian Dead Lift x 10

Tuck Jumps x 8

8 minute abs (video) – 30 reps each (at a controlled pace, not rushed, to activate abdominal muscles more) 30 seconds between each set

Set A

Side to side toe touches

Alternating knee lift crunches

Set B

Reach throughs

Alternate leg extensions (left leg up, right leg up, left leg down right leg down)

Set C

Knee touches (slide hands from thigh up towards knees)

Leg extension toe touches (legs up at 90 degrees, touch toes)

Set D

Crunches

Suitcases

P90X Abs

25 each

In & out;

Seated bicycle;

Seated crunchy frog;

Wide leg sit ups;

Fifer Scissor;

Hip Rock and Raise;

Pulse Up;

Roll up V up combo;

Oblique v-up;

Leg climb;

Mason Twist

Body Weight Circuit (Bleacher set) – can be timed, 30 sec each; or by reps

  1. Pushups
  2. Step ups L
  3. Suitcases
  4. Tricep Bench dips
  5. Step ups R
  6. Russian Twists
  7. Decline Pushups
  8. Single Leg split squat L
  9. Plank
  10. Incline Pushups
  11. Single Leg split squat R
  12. Toe Touches
  13. Wide pushups
  14. Squats
  15. Bench plank 1 minute

Monster Circuit (complete circuit 2-3 times with 30-60m run between each exercise)

Start -> 1. Pushups x15->run out

2. Supermans x20 -> run back

3. Lunge jumps x10 -> run out

4. Diamond pushups x10 -> run back

5. Twists x20-> run out

6. Squat jumps x10-> run back

7. Wide pushups x15 -> run out

8. Toe touches x20-> run back

Flexibility

Back Routine (video)

-Opposite Arm, Opposite Leg -Prone Double Arm Raise -Prone Straight Leg Lift -Prone Lower Body Crawl -Sitting Bicycle -Straight Leg Circles on Knee -Sitting Push Kicks -In-n-Outs -Australian Crawl -Back Rounders -Catback, Swayback

Medicine Ball Routine (4-6 lb women, 8 lb men) (video)

-Russian Twist -180 to 90 Degree -Pedestal Hold -Body Squat

Hurdle Mobility (2-3 x each over 6 hurdles)

Forward, 1 in

Forward, 2 in

Over-under

Over-under w/ rotation

Lateral walks

Lateral walks w/ rotation

Up two, back one

Around the world

Lateral skips

Lateral skips with straight leg

Lunge Matrix (each one 5 x per leg) (video)

Front lunge

Front lunge with twist

Side lunge (1/3 of distance of height, point feet straight ahead, upper body tall)

Back and to the side (use tape), back to 45 degree line; weight over right foot;

Back lunge

Myrtl Routine (video)

-Clams x 8/leg

-Lateral Leg Raise x5 w/ foot neutral, x5 foot down, x5 foot up (per leg)

-Donkey Kicks x 10 per leg

-Donkey Whips x 10 per leg

-Fire Hydrant x 10 per leg

-Knee Circle, Forward x 10 per leg

-Knee Circle, Backward x 10 per leg

-Hurdle Trail Leg, Forward x 10 per leg

-Hurdle Trail Leg, Backward x 10 per leg

-Lateral Leg Swing x 10 per leg

-Linear Leg Swing x 10 per leg

-Linear Leg Swing, Bent Knee x 10 per leg

Cooldown Work

Rope Stretching (video)

Glute stretch

Hamstring one (flex at knee);

Hamstring two (straight leg);

Adductors (away);

Abductors (across);

Quad;

Calf stretch straight leg lift;

Calf stretch bent knee;

Hip flexor stretch;

Cannonball Cooldown (video)

10 x donkey kicks (per leg);

20 x scorpions;

5x clap pushups;

5 x donkey whips (5 per leg);

10 x lower body crawl;

20 x iron crosses;

20 x Australian crawl;

5 x side pedestal leg lift (per side);

10 x groiners;

10 x hurdle seat exchange;

5 x leg cycle (good heal recovery);

5 x hurdle trail leg forward (per leg);

5 x hurdle trail leg backwards;

10 x linear leg swings;

10 x lateral leg swings;

Warmup Routines

Warm UP A – 5-10’ jog;

3 laps (lap 1 easy – lap 2: 50 easy 50 quicker – lap 3: 100 easy – 100 quicker) -

Drills over 20meters

  1. Joint Flexibility (10 each L/R) – Head circles, Arm circles F/B, Trunk circles, Ankle circles
  2. Prayer Squats
  3. Jog and Touch
  4. Jog and Scoop
  5. Walk – Knee to chest
  6. Walk – Glute Stretch
  7. Right Leg Squats (10)
  8. Backward skip big arm swings
  9. Left Leg Squat (10)
  10. Side slide and switch
  11. 20 each leg – Iron Cross, Scorpion
  12. V’s – 10
  13. Sprint Drills
  14. A skipg. Straight leg shuffle
  15. Quick Skiph. Straight leg bound
  16. B skipi. Ankling
  17. Butt Kicks
  18. Single Leg Fast Leg L/Rk. Alternate fast leg
  19. 30m + 30 crunches (walk back- repeat)l. 12 seconds

Tempo Warm – up (after ½ mile to mile – takes 20-30 minutes)

  1. Head circles
  2. Hip Circles
  3. Trunk Circles
  4. Trunk twists
  5. Ankle and wrist circles
  6. Prisoner squats- knees behind toes
  7. 30 meter run
  8. Single leg squat (right)
  9. 30 meter run
  10. Single leg squat (left)
  11. 30 meter run
  12. Wave squat (good morning/squat)
  13. 30 meter run
  14. Front lunges (90 degrees)
  15. 30 meter run
  16. Wide outs (from squat position – in and outs)
  17. 30 meter run
  18. Mountain Climbers
  1. Single leg inside
  2. Double leg inside
  3. Double leg outside
  4. Single leg outside
  1. 30 meter run
  2. Speed skaters
  3. 30 meter run
  4. Fire hydrants
  1. Front
  2. Middle
  3. Back
  1. Knee circles
  1. Forward
  2. Backward
  1. Donkey Kicks
  2. Donkey whips (swing leg)
  3. Fence – trail leg
  1. Forward
  2. Backward
  1. Supine – straight leg lifts
  2. Iron cross
  3. Scorpion
  4. Groiners
  5. Inverted splits
  6. Inverted scissors
  7. Rockers to hurdle seat (foot in)
  8. Hurdle seat changes
  9. Lateral and linear leg swings
  10. Ankling
  11. Knee up butt kicks
  12. Straight leg shuffle to bound
  13. B’s (knee up-heel up-toe up-go to ground)
  14. Fast leg
  1. Right
  2. Left
  3. Alternate
  1. Falling Accelerations
  2. Build- ups

Early Season Race Day Warmup

Pre-Race

  • Lunge warm up
  • 10-14 minutes easy
  • Walking drills (leg cradle, knee hugs, hamstring hold. . . do arm circles and on the way back from each)
  • Fire hydrants and hip circles
  • Dynamic Warm up
  • Tempo- 3 min – 2 min – 1 min (3 min tempo- 60 sec rest- 2 min tempo- 60 sec rest- 1 min tempo)
  • Quick Rhythm Drills (side slide, ankling, high knee butt kicks, A-skips, fast leg, straight leg shuffle)
  • Falling accelerations (3 times 30m)
  • 2 x 200 quick
  • Stretch/put on spikes/jog to the start line
  • Strides and Drills

After the Race:

  • Change out of spikes/singlet
  • Cool down 14 - 20 min easy
  • Workout – see coach
  • Stretch

What to Pack:

  • Extra running clothes, extra training shoes, 3 pairs of socks
  • Garbage bag (in case it rains to put your bag in)
  • Snacks (need to eat something after you race that is high in protein/carbs)
  • Water (make sure to stay well hydrated)
  • Your uniform and cross country shirt