Explosive and Absolute Strength for Cross Country Runners

While it may be obvious that distance runners need exceptional endurance, there are other skills and physical characteristics that are required to raise an athlete from “finisher” to “winner.”

Cross country running takes place over varied surfaces under a variety of conditions during the autumn and winter, making stability a key attribute. Research has shown that strength is also of great importance to endurance runners. Finally, the ability to produce copious amounts of power on demand (explosive strength) helps when sprinting is required.

This twelve-week program is designed to foster these attributes while maintaining a high level of safety for the trainee, and is appropriate for high-school and older athletes.

Getting Started – Determine Your One-Rep Max (1RM)

Begin by determining your one-rep max. There are different ways to do this, but one of the safest is by calculation. Follow this link, perform the exercises listed in the program, and plug in the load and reps to determine your 1RM for the program. The link provided also calculates all the percentages you’ll need for this program.

Be sure to record your 1RM for all exercises so you can compare later in the program. If you aren’t progressing, you’ll want to know.

Loading Scheme for Weeks 7-12

Week 7 weights are based off 80% of 1RM
Week 8 weights are based off 65% of 1RM
Week 9 weights are based off 70% of 1RM
Week 10 weights are based off 55% of 1RM
Week 11 weights are based off 80% of 1RM

The Training Program

Notes:

1. Glute-ham raises are one set to exhaustion. Lunges are one set to exhaustion per leg.

2. If you miss any reps during week eleven, your weight doesn’t progress no matter what you lift during test week.

3. There is no linear progression during sets. All sets use the same load for each workout.

The post Sport Specific Workouts: Cross-Country Running – Weeks 7-12 appeared first on Breaking Muscle.

Explosive and Absolute Strength for Cross Country Runners

While it may be obvious that distance runners need exceptional endurance, there are other skills and physical characteristics that are required to raise an athlete from “finisher” to “winner.”

Cross country running takes place over varied surfaces under a variety of conditions during the autumn and winter, making stability a key attribute. Research has shown that strength is also of great importance to endurance runners. Finally, the ability to produce copious amounts of power on demand (explosive strength) helps when sprinting is required.

This twelve-week program is designed to foster these attributes while maintaining a high level of safety for the trainee, and is appropriate for high-school and older athletes.

Getting Started – Determine Your One-Rep Max (1RM)

Begin by determining your one-rep max. There are different ways to do this, but one of the safest is by calculation. Follow this link, perform the exercises listed in the program, and plug in the load and reps to determine your 1RM for the program. The link provided also calculates all the percentages you’ll need for this program.

Be sure to record your 1RM for all exercises so you can compare later in the program. If you aren’t progressing, you’ll want to know.

Loading Scheme for the First Six Weeks

Week 1: 80% of 1RM

Week 2: 65% of 1RM
Week 3 :70% of 1RM
Week 4 :55% of 1RM
Week 5 :80% of 1RM

Week 6: Test Week – Re-test your 1RMs

The Training Program

Notes:

1. Glute-ham raises are one set to exhaustion. Lunges are one set to exhaustion per leg.

2. If you miss any reps during week five, your weight doesn’t progress no matter what you lift during test week.

3. There is no linear progression during sets. All sets use the same load for each workout.

The post Sport Specific Workouts: Cross-Country Running – Weeks 1-6 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 12, Day 2

Test Week

The post Sport Specific: In-Season Basketball – Week 12, Day 2 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 12, Day 1

Test Week

The post Sport Specific: In-Season Basketball – Week 12, Day 1 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 11, Day 2

Bench Press 5/3/1
Military Press 5/5/5/5
Med Ball Pass 5/5/5/5
Clap Push Up 5/5/5/5
Lat Pull 8/8/8/8
Bicep Curl 8/8/8/8

The post Sport Specific: In-Season Basketball – Week 11, Day 2 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 11, Day 1

Front Squats 5/3/1
Romanian Deadlift 5/5/5/5
Dumbbell Power Jumps 5/5/5/5
Squat Jumps 5/5/5/5
Back Ext. 10/10/10
Overhead Sit Up 10/10/10

The post Sport Specific: In-Season Basketball – Week 11, Day 1 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 10, Day 2

Bench Press 5/3/1
Military Press 5/5/5/5
Med Ball Pass 5/5/5/5
Clap Push Up 5/5/5/5
Lat Pull 8/8/8/8
Bicep Curl 8/8/8/8

The post Sport Specific: In-Season Basketball – Week 10, Day 2 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 10, Day 1

Front Squats 5/3/1
Romanian Deadlift 5/5/5/5
Dumbbell Power Jumps 5/5/5/5
Squat Jumps 5/5/5/5
Back Ext. 10/10/10
Overhead Sit Up 10/10/10

The post Sport Specific: In-Season Basketball – Week 10, Day 1 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 9, Day 2

Bench Press 5/3/1
Military Press 5/5/5/5
Med Ball Pass 5/5/5/5
Clap Push Up 5/5/5/5
Lat Pull 8/8/8/8
Bicep Curl 8/8/8/8

The post Sport Specific: In-Season Basketball – Week 9, Day 2 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 9, Day 1

Front Squats 5/3/1
Romanian Deadlift 5/5/5/5
Dumbbell Power Jumps 5/5/5/5
Squat Jumps 5/5/5/5
Back Extensions 10/10/10
Overhead Sit Up 10/10/10

The post Sport Specific: In-Season Basketball – Week 9, Day 1 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 8, Day 2

Bench Press 5/3/1
Military Press 5/5/5/5
Med Ball Pass 5/5/5/5
Clap Push Up 5/5/5/5
Lat Pull 8/8/8/8
Bicep Curl 8/8/8/8

The post Sport Specific: In-Season Basketball – Week 8, Day 2 appeared first on Breaking Muscle.

Basketball is one of the longest and most demanding sport seasons. Most high schools play two to three games per week. If you start seeing decline in energy and performance in your athletes, then pull back. When we see these two decreases in performance we replace a lifting day with a regeneration day consisting of foam rolling, PNF stretching, and ice baths.

The workouts will be posted every Monday and Wednesday.

Week 8, Day 1

Front Squats 5/3/1
Romanian Deadlift 5/5/5/5
Dumbbell Power Jumps 5/5/5/5
Squat Jumps 5/5/5/5
Back Extension 10/10/10
Overhead Sit Up 10/10/10

The post Sport Specific: In-Season Basketball – Week 8, Day 1 appeared first on Breaking Muscle.