XAVIER SUMMER 2015 XC CONDITIONING PROGRAM

Form & technique notes:

Each repetition should be done in a controlled, consistent, and complete manner. Doing the exercise faster will not make it harder (or easier); it will just make it worse for you physiologically. Imagine you are running intervals at practice - what would the coach or teammates say if you started sprinting like Usain Bolt at the end of every long repeat? SLOW DOWN! Consistency is the key.

Basic 6 Exercises:

1.  Push up

2.  Pull up

*** If you don’t have a place to do pull-ups, a good alternative would be arms/running in place with or without weights/resistance.

3.  Crunch

4.  Planks (Front, left & right sides)

(Plank and Back Bridge sets are 20 secs or 20-count if you don't have a watch). #1 consideration is maintaining a straight back and a solid core. there should always be a straight line from head to shoulders, hips, knees, feet.

5.  Back Bridges (lay on back, rest shoulders on floor, raise your feet on bench/chair/swiss ball and lift up your butt; hold for 20 secs) if you are feeling adventurous, create the bridge and then raise up and down one leg in the air.  Here’s a good example

6.  Calf Raises/Toe raises (preferably calf-raises on a step) - do half calf-raises and half toe-raises in each set (for example, 6 of each)

Notes:  You will do these exercises, three/four days per week (see schedule below), along with light, dynamic stretching, after you have done a long-distance or recovery run.  Do these six exercises in the order shown here.  Coach Febles has arranged them so that you can do them consecutively, in a circuit (push-up, pull-up, etc.).  Make sure that you rest for at least 90 seconds after each time you complete the circuit.   Learn to do the basic exercise first (we will suggest variations later in the summer and during XC season)

Hurdle Mobility Series

It is important to increase your Hurdle mobility during the summer.  You should do these exercises at least 2x a week after a recovery Run. Since you do not have any hurdles use “imaginary” Hurdles.  10 is a set

The Series is as follows
1. Over/ Under-  You go over 10 with Each Leg and under facing each direction 10X

2. Lead Leg-  Bring your knee up and the extend your lower leg as if going over the Hurdle. 10x each Leg

3. Trail Leg- Bring your Knee over the hurdle keeping the lower leg parallel with the hurdle

4. Forward and Back- Step over 2 hurdles and then back over one hurdle.  alternate legs. 10 with each leg

Schedule  (See training calendar for specific days):  

Week 1 (June 14) - 3 Days of 3 sets of 12 of each exercise

Week 2 (June 21) - 3 days x 3 sets of 15 of each exercise

Week 3 June 28) - 3 days x 3 sets of 18 of each exercise

Week 4 (July 5) - 3 days x 4 sets of 12 of each exercise

Week 5 (July 12) - 4 days x 3 sets of 15 of each exercise

Week 6 (July19) - 4 days x 3 sets of 18 of each exercise

Week 7 (July 26) -  4 days x 3 sets of 20 of each exercise

Week 8 (Aug 2- 3 days x 4 sets of 12 of each exercise

Week 9 (August 9) - 3 days x 4 sets of 15 of each exercise

Week 10 (August 16) - 3 days x 4 sets of 18 of each exercise
Week 11 (August 23) - 4 days x 3 sets of 15 of each exercise

Week 12 (Sept 30) -  4 days x 3 sets of 18 of each exercise

Variations & Progressions for each exercise:

PUSH UP:

1) Push up into ‘T’, left/right - do a regular push up then rotate arm opposite the support hand in the air, repeat & alternate each side

2) Push up into Burpee jump

3) Push up into pike - raise hips, up on toes when you come up

4) Jack push up - spread feet wide on down phase

5) Spiderman push ups - bring right foot forward on down phase/left foot

6) Slide push ups - any of the above variations on a slideboard, or in socks on a smooth floor like a gym/wood floor, in socks or feet on a towel

7) Push up walks - lateral, forward/back

PULL UP:

1) If a pull up bar isn’t available, fast arm running in place standing or seated 20 seconds.

2) Use a stretch band or band with handles and pull laterally down or horizontally

3) On a slide board or smooth surface, lie on back or chest and pull up toward a stationary hold like a chair leg

4) Rope climb, seated climb; Or use a towel or rope around a stationary fence or bar to pull yourself up from a position on your back. I’ve seen this done on the black railings common in NYC’s Parks, jungle gyms, etc.

CRUNCH:

Many variations with legs raised, alternated, holding weights with arms or legs - be creative

PLANKS AND BRIDGES Variations:

1) Side Plank; on hands, elbows; leg raise, hip raise (with feet together)

2) Front Plank/back Plank: hands, elbows, knees (front), legs down (back)

3) Dip-planks - dropping hips or raising onto hands, elbows

4) Raised/lowered bridges -feet on a bench, step, ball, etc.