Does anyone have a strength training program taht can be used during the summer to get ready for my xc season that i cna use in addition to my running that they could show me?
Does anyone have a strength training program taht can be used during the summer to get ready for my xc season that i cna use in addition to my running that they could show me?
bump
Gym circuit training session twice a week for 2 hours, working on legs and stomach areas. Also hill session of 400m 3-4% incline repeated 12 times with jog back recovery.In your weekly long run (16miles) might do 100m strides or fartlek at 5 and 10 mile points.Dont neglect the summer speedwork sessions for fast xc racing from fall onwards.
Sounds like your going to be busy- no break Mr Dedicated!
don't listen to athleticsfreak - he's 13 and runs a 24 min 5k.
Standing Squat or Split Squat or Split Jump or Split Jump on a 12in step to failure
Pushups to failure
Standing Cable Row (prefer single-arm/single-leg) 10-15 reps each side
Pullups to failure
Dumbell Shoulder Press 10-15 reps
Curl-up or sit-up (only if you can do a sit-up correctly, otherwise your neck/back will give you trouble) 20-30 reps
3 sets or 45 minutes
Or try this:
1 mile hard
50 Pushups
25 Pullups
50 Split Jumps on 12in step
25 Shoulder Press or Push Press
50 Crunches or situps
25 Standing Cable Row (single arm) each side
take a rest when you need it
Repeat for 45 minutes.
34 and 18.30 5k actually!
average 70 miles per week training
Why so damming man?
Only trying to offer help and support to fellow athlete.