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    Cross Country In-Season

    Uploaded by

    Ben
    This document outlines a 4-week cross country in-season conditioning program. Each week consists of 3 days of exercises. Day 1 focuses on dynamic warmups and mile repeats. Day 2 emphasizes foam rolling and an easy recovery run. Day 3 works on acceleration with drills and hill repeats. Each week increases the intensity by adding sets or repetitions to the exercises.

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    © All Rights Reserved
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    Cross Country In-Season

    Uploaded by

    Ben
    21 views8 pages
    This document outlines a 4-week cross country in-season conditioning program. Each week consists of 3 days of exercises. Day 1 focuses on dynamic warmups and mile repeats. Day 2 emphasizes foam rolling and an easy recovery run. Day 3 works on acceleration with drills and hill repeats. Each week increases the intensity by adding sets or repetitions to the exercises.

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    cross country in season training

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    This document outlines a 4-week cross country in-season conditioning program. Each week consists of 3 days of exercises. Day 1 focuses on dynamic warmups and mile repeats. Day 2 emphasizes foam rolling and an easy recovery run. Day 3 works on acceleration with drills and hill repeats. Each week increases the intensity by adding sets or repetitions to the exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    21 views8 pages

    Cross Country In-Season

    Uploaded by

    Ben
    This document outlines a 4-week cross country in-season conditioning program. Each week consists of 3 days of exercises. Day 1 focuses on dynamic warmups and mile repeats. Day 2 emphasizes foam rolling and an easy recovery run. Day 3 works on acceleration with drills and hill repeats. Each week increases the intensity by adding sets or repetitions to the exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 8

    CONDITIONING 1

    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 3 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 3 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)
    CONDITIONING 2
    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 3 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 3 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)
    CONDITIONING 3
    CONDITIONING WEEK
    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 4 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 4 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)
    CONDITIONING 4
    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 4 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 4 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)
    CONDITIONING 5
    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 5 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 5 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)
    CONDITIONING 6
    CONDITIONING WEEK
    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 5 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 5 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)
    CONDITIONING 7
    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 3 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 3 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)
    CONDITIONING 8
    WEEK

    Day 1

    CROSS COUNTRY
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Duration Rest

    Scorpions 1 10 each side -

    Inverted Scissors 1 10 -

    Inverted Kicks 1 10 -

    Seated Knee Touches 1 10 each side -

    Mini-Band Calf Stretch 1 10 each side -

    Mini-Band Glute Stretch 1 10 each side -

    Mile Repeats* 2 1 mile 1 min.


    *Run at 75- to 80-percent max speed.

    Day 2

    Exercise Sets Duration Rest

    Calf Foam Roll 1 30 sec. each side -

    Quad Foam Roll 1 30 sec. each side -

    IT Band Foam Roll 1 30 sec. each side -

    Hamstring Foam Roll 1 30 sec. each side -

    Glute Foam Roll 1 30 sec. each side -

    Recovery Run* 1 30 min. -


    *Maintain a consistent pace for the duration of the run.

    Day 3

    Exercise Sets Reps/Distance Rest

    Leg Kicks 1 10 each leg -

    Leg Swings 1 10 each leg -

    Leg Drags 1 10 each leg -

    Hill Repeats* 2 35-45 sec. Jog back to start


    *Sprint at max speed.

    #170122 (1/17)

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