H.S. Coach #6747812 wrote:
high school xc coach wrote:
If you really love lifting and it is mentally stimulating for you, do it. if it stresses you out to think about doing it on top of your running workouts, don't do it.
A few years ago when Syracuse won the nat'l championship, their coach says he doesn't believe in weightlifting. Core stuff, yes. but no need for lifting. Don't need to get too fancy. planks, crunches, etc. basic stuff.
as far as stretching, good dynamic stretches after a warmup run will do the trick if you are doing enough of them and doing them focus. Static stretch after your running workout.
if you want something really minimal as far as the weights go, you can get a lot out of doing just deadlifts, lunges, and very short, explosive hill sprints. Thats probably 15 minutes for the deads and lunges. and then however long to do the hill sprints. Boom. you are more complete than most. and strong as hell.
My high school program does core work on M, W, F. We do hips & glutes on T, TH, S.
Later in the season, I'll add single leg squat exercises. And, towards the championship season, I'll add single leg plyos.
The weight room is optional for runners interested.
Here's our breakdown:
HIPS & GLUTES:
*lateral leg lifts
*single leg bridges
*bridges with resistance (with partner)
SINGLE LEG EXERCISES:
*single leg squat
*single leg squat to hinge
*single leg runner pose
*single leg squat to hold
*single leg split squat (using bleacher)
*single leg squat (using bleacher for deep squat)
*single leg runner pose (using bleacher for deep squat)
SINGLE LEG PLYOS:
*double leg hop for height
*double leg hop for distance
*single leg hop for height
*single leg hop for distance
*double leg hop over mini-hurdles
*single leg hop over mini-hurdles
*goblet squat (with dumbbell)
*step-ups with dumbbells (on plyo box)
*lunges (with dumbbell)
*farmer's carry (with dumbbell)
This is a great program, easy to monitor your athletes, low risk of injuries, not time consuming, minimal equipment and expenses.