Complete Two Sets of Each Group, Then Move to the Next Group
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
- Pushups
- Step ups L
- Suitcases
- Tricep Bench dips
- Step ups R
- Russian Twists
- Decline Pushups
- Single Leg split squat L
- Plank
- Incline Pushups
- Single Leg split squat R
- Toe Touches
- Wide pushups
- Squats
- 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
- Joint Flexibility (10 each L/R) – Head circles, Arm circles F/B, Trunk circles, Ankle circles
- Prayer Squats
- Jog and Touch
- Jog and Scoop
- Walk – Knee to chest
- Walk – Glute Stretch
- Right Leg Squats (10)
- Backward skip big arm swings
- Left Leg Squat (10)
- Side slide and switch
- 20 each leg – Iron Cross, Scorpion
- V’s – 10
- Sprint Drills
- A skipg. Straight leg shuffle
- Quick Skiph. Straight leg bound
- B skipi. Ankling
- Butt Kicks
- Single Leg Fast Leg L/Rk. Alternate fast leg
- 30m + 30 crunches (walk back- repeat)l. 12 seconds
Tempo Warm – up (after ½ mile to mile – takes 20-30 minutes)
- Head circles
- Hip Circles
- Trunk Circles
- Trunk twists
- Ankle and wrist circles
- Prisoner squats- knees behind toes
- 30 meter run
- Single leg squat (right)
- 30 meter run
- Single leg squat (left)
- 30 meter run
- Wave squat (good morning/squat)
- 30 meter run
- Front lunges (90 degrees)
- 30 meter run
- Wide outs (from squat position – in and outs)
- 30 meter run
- Mountain Climbers
- Single leg inside
- Double leg inside
- Double leg outside
- Single leg outside
- 30 meter run
- Speed skaters
- 30 meter run
- Fire hydrants
- Front
- Middle
- Back
- Knee circles
- Forward
- Backward
- Donkey Kicks
- Donkey whips (swing leg)
- Fence – trail leg
- Forward
- Backward
- Supine – straight leg lifts
- Iron cross
- Scorpion
- Groiners
- Inverted splits
- Inverted scissors
- Rockers to hurdle seat (foot in)
- Hurdle seat changes
- Lateral and linear leg swings
- Ankling
- Knee up butt kicks
- Straight leg shuffle to bound
- B’s (knee up-heel up-toe up-go to ground)
- Fast leg
- Right
- Left
- Alternate
- Falling Accelerations
- 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