1. Standing Lean (Right, Left, Middle) 6. Knee Huggers (Right, Left)
2. Legs Crossing Lean (Right, Left) 7. Dead Flamingo (Right, Left)
3. Flamingo (Right, Left) 8. Calf Stretch (Right, Left)
4. Sitting L Stretch (Right, Left) 9. Rippers (Right, Left)
AB ROUTINE "B"
1. "V" Sits - Runners (30sec)
2. Supermans (1min)
3. "V"Sits - Flutter Kicks (30sec)
4. Reverse Plank (1min)
5. "V"Sits - Scissor Kicks (30sec)
6. Bent-Arm Side Plank (45sec each)
7. Side-winder Sit-Ups (1min)
Total Time = 6min
1. Forward Lunges (Alternating) (1min 30sec)
2. Single Leg Bridges (Left, then Right) (45sec each)
3. Straight Leg Clams (Left, then Right) (30sec each)
4. Calf Raises (Left, the Right) (30sec each)
5. Hip Dips (Left, the Right) (30sec each)
Total Time = 6min
1. Push-ups (4 x 20sec, 40sec rest)
2. Bodyweight Squats (2 x 60sec, 30sec rest)
3. Tuck Jumps (4 x 30sec, 30sec rest)
Total Time = 8min
1. "A" Walks (30sec)
2. "A" Skips (1min)
3. Bound Ups (Uphill) (1min 30sec)
4. Pacers "A" (High Knees 180 step per min) (1min)
5. Pacers "B" (Butt Kickers 180 step per min) (1min)
6. Ground Runners (Arm Swings 180 per min) (1min)
Total Time = 6min
1. Bench Press (3 x 5rep)
2. Squats (3 x 5rep)
3. Cleans (3 x 5rep)
Total Time = 10-15min
60 meters @ 75% sprint effort.
60 meters @ 90-95% sprint effort (focus on excellent form!)
The goal of Alactic Sprints is neuromuscular development.
This trains the muscles to recruit the maximum amount of muscle fibers (developing top end speed). Alactic sprints should be no longer than 10secs (to avoid lactic acid from building up in the muscles) and should have 3 min rest between reps.
- Includes Long, Medium and Short Tempo paces
The effort level is just outside of your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. Tempos can be done as one long segment, multiple segements or in a negative split format.
A negative split effort involves making each segment of a run faster than the previous segment (example: 4 mile negative split tempo, each mile will be faster than the previous mile). When encountering hills a negative split often involves increasing the effort rather than achieving faster segments.
60 meters @ 75% sprint effort and slowly increase to 95% with each rep.
When oxygen levels in the body are normal, carbohydrates breaks down into water and carbon dioxide. When oxygen level are low, carbohydrates break down to produce energy and make lactic acid. The presence of lactic acid in the muscles produces a heaviness or burning sensation. The moment when there is a sharp increase in lactic acid production is called your Lactate Threshold (around Short Tempo Pace).
- Swedish word for "Speedplay"
Fartleks alternate between an average pace and a fast pace. The fast pace is between Short Tempo to 10K pace and is double the minutes of the average pace (example: 4 min fast, 2 min average). The average pace is considered the "recovery" portion of a Fartlek workout but should not be a slow pace.
- a short segment Fartlek done on the Track
Speed Changes are done on a Track using the straightaways and curves as seperate segments of effort. Athletes run the straightaways at a strong pace close between 10k to 5k pace. The curves are used as a "recovery" segment at an average pace.
The most important part of our Training Program is the progression and consistency of minutes per week. The chart below displays the general progressions for both the Cross Country seasons. This chart functions as guidelines for how to safely build your minutes. Since every athlete is different, adjustments can be made, but sticking to the chart as close as possible is the ultimate goal.
Levels 1-3 are good for every athlete that comes through the training program. Levels 4 & 5 are only for athletes that work with the coaches to reach those minutes. It is only in the best interest of an athlete to train at Level 4 or 5 if they have been injury free and had success at the previous level.
Since many athletes miss a week, encounter some injury, or join in the training at a later point in the season, the best approach is to follow the +/- of minutes with each week (LISTED IN THE SIDEBAR OF THE WORKOUTS FOR THE WEEK)