I'm a new head xc coach at a mid-sized high school. During high school I always lifted year-round since I played basketball too and I always thought it helped me. However, it looks like on these boards I am seeing other thoughts. So my main question is to other hs coaches, how much do your teams lift?
New Guy wrote:
I'm a new head xc coach at a mid-sized high school. During high school I always lifted year-round since I played basketball too and I always thought it helped me. However, it looks like on these boards I am seeing other thoughts. So my main question is to other hs coaches, how much do your teams lift?
I’m not really a fan of pure lifting unless it’s too rehab an injury.
In HS, you should mostly focus on mobility drills and movements. You can use resistance bands.
However, if you have personally had success with lifting. As long you aren’t adding unnecessary size, you should keep your routine.
I would rather do Short hill sprints, Stair sprints, diagonals and maybee hurdle and jump drills.
Easier to organise and superwise then a gym session for children and probably more beneficial.
High school? Limited weight training as recommended by an injured runner by their physiologist. It can wait until a runner is 19 or 20, in college or running for a track & field club after high school.
Do you want to be responsible for sport hernias? Athletes, in college and in pros have torn muscles weight lifting.
My HS teams lifted 2 to 3 times a week all year. They all did basic movement patterns such as squat variations, hip hinges, pulling and pushing movements. However they lifted differently based on their individual experience and needs. Some did no more than 25 minutes worth and others spent much more time lifting. Not everyone squatted with weights and as I am very conservative very few did front squats; I havent had anyone back squat in more than 15 years.
The kids who join our teams are often sedentary, weak, and have poor posture. Basic strength training does more help than harm. I don't recall any hernias in 30+ years of coaching but I've had some hip flexor issues and lower leg pain because of weaknesses.
Starting strength training on day 1 can mitigate lots of potential problems.
Its a great idea but would keep the volume down. Lower numbers will give you much more success in the weight room but also with bigger numbers you can at least do group stuff outside and those motivated you can ask to lift on their own and give them guidance. When numbers were high I found doing core, pushups etc outside along with plyos outside worked well. Even with a group you can individualize how much they are doing.