Does anyone have a weight training schedule throughout the summer and XC season for high school XC runners? Do you use medicine balls? Do you use special phases for weight training for distance athletes? What does your program look like?
Does anyone have a weight training schedule throughout the summer and XC season for high school XC runners? Do you use medicine balls? Do you use special phases for weight training for distance athletes? What does your program look like?
Our coach just put me and a few other guys from our team on a summer weight lifting schedule primarily based on core strength and minor leg strength. He has us doing 4 sets of 10 squats, with 5 to 10 pound weight in each hand, followed by 4 sets of ten lunges with 5 to 10 pound weights. This is done three times a week, when not doubling. We also do planking about every other day to help with posture when running