Cross Country
Training
Presented By:
Dave Hartman
UT-San Antonio
Introduction
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Los Angeles
Villanova
UTSA
Texas A&M
Georgia
UTPA
Lamar
Purdue
Training Principles I
• Science Vs. Art
• Goals
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Work backwards from goal
Seasonal/ Weekly plan and share with athletes
Coach Dave DeLong
Villanova Mentality
Training Principles II
• Adaptation
• Stick with intensity levels until there is indicators to change
due to performance
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Constantly update workouts based on performance
Use key workouts to compare
Stick to patterns on yearly, seasonal, weekly basis
Remain current, always seek knowledge
Every athlete is different/ Bonn & Hummel
Building Program
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Numbers/ recruit
Pancakes & Pasta
Fundraise for uniforms
Out of Town Competition
Water/ Snow Ski Trips
Different places to run
Training Principles III
• Motivation
• During Cross Country, motivate the individual by using the
team
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Work together for common goal
Set goals together
Summer camp at Georgia
Darcy/ Bellville
Seasonal Goal
• 1999 Texas A&M Cross Country
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17 years since NCAA team appearance
Set goal, Reinforce goal, Believe goal
Tough Times
“Stick to your guns”
Top 25/ A.A.
Summer Training
• June
• Recover from Track season
• Gradually build mileage
• Alternate exercise/ Cross Training
Summer Training
• July: Increase Base
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Continue to add mileage to desired total
Add Long run 1-2 times a week
Consistent running 6-7 days a week
“Summer” runs
Summer Training
• August: Aerobic base/ Strength Phase
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Should be hitting desired mpw
Steady state/ tempo
Hill work or Fartlek
Increase Long Run
Sample
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1-2-3-4-5-4-3-2-1 Single F’er
Double F’er
6-10 x 3:00 w/ 1:00
10-20 x 1:00 w/ :30-1:00
Tempo/ Summer runs
800 or beginning group
Early Season
• September: Endurance/ Strength
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Keep mileage steady at desired goal
Tempo/ Fartlek/ Race
Long Interval
Long Run
“Stick to your Guns”
Long Interval Examples
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4-6 x 1600
2m-1m-2m-1m
1m-2m-1m-4x400
6-10 x 1000
Adjust based on performance/ recovery
Mid-Season
• October: Strength/ Speed
• Maintain mileage and Long Run early in month but begin
slight decrease
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Long Interval
Add Short Interval
Keep focus on goal!
Race orientated workouts/ re-visit workouts for
comparison
Short Interval Examples
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12-16 x 400
10-14 x 600
600-400-200
400-300-200
10 x 300
Recovery/ Sets
Peaking/ Championship
• November
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Cut back, not cut OUT!!!
Long/ short interval
More recovery
CONFIDENCE!!!
Peaking Workouts
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2000-1600 Ladder
5 x 1000, 4 x 200
200-400-600-1000-600-400-200
3-4 x 1600, 4 x 200
Race simulation
More recovery
Stretching
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Recovery/ Injury Prevention
Static vs. Dynamic
Foam Rollers
Routine, routine, routine
Dynamic Warm-up
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Warm-up
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15 min run
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10-15 min of static stretching
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High Knee Hold
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Butt Kicks
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High Knee Hold Twist
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Superman
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Zombies
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Karaoke
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A Skip
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B Skip
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Hamstring Walk
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Toe Pops
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6 x 100
Weights
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Body Building
Olympic Lifts
2 times a week
Core/ Ab
3-4 times a week
Olympic Lifts
• Hang Cleans
• DB Bench
3x 6
• Front Squats
• Arm Curls
3x 10
• Assist. Ham P-ups
• DB Push Press
• Calve Raises
• Overhead Tri Extension
3x 10
3x 10
3x 10
3x 10
3x 30
3x 10
Body Building
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DB Bench
3x8
Calf Raises
3 x 20
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Arm Curls
3x8
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Single Arm Pulls
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BW Lunges
3 x 8 each leg
Push Press
3x8
Assist. Ham P-up’s
Tri-cep Kickbacks
3x8
3x8
3x8
Core/ Ab
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UTSA Core/ Ab Workout
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Jittery Joe’s
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Happy Feet
x 40
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Push-ups
15-20
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Left Plank
:45
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Russian Twists
x 40
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Bridge
:30
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Right Plank
:45
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Hollow Rock
x 20
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Spider Mans
x 20
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Push-ups
15-20
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Bicycle Abs
x 40
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Supermans
3 x 10 (each side)
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Metronome
x 20
Core/ Ab
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UTSA Core/ Ab
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2 x __________
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V-sit Run
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Supine Plank
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Elbow to Knee Crunch
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Push-ups
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Left Plank
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Swim Flutter
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V-sit Scissors
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Right Plank
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Push-ups
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Breast Stroke Scissors
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Indian Sit Crunch
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V-sit Flutter
(:20-30)
(:20-30)
Little Things
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Training Room
Ice Bath, Ice Massage, Ice
Drills
Rest/ Lifestyle
Cross Training Workouts
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800 Group
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3:00 (1:00) 1:00 rest for 1:00 x 4
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1-2-3-4-3-2-1 w/ 1:00
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5-4-3-2-1 w/ 1:00
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5x 3:00 w/ 1:00
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10x :30 w/ :10—2:00 min recovery x 3
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:60(:10):40(:10):20 w/ 2:00 min recovery x 8
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CC Group
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8x 3:00 – 4 w/ :30, rest for 2:00, 4 w/ :30
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1-2-3-4-5-4-3-2-1 w/ 1:00
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7:00-6:00-5:00-4:00-3:00-2:00-1:00 w/ 1:00
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5x 1:00 w/ :15 – 1:00 min recovery x 5
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3:00 (1:00) 1:00 rest for 1:00 x 7
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3:00 (:30) 2:00 (:30) 1:00 w/ 1:00 x 5
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*Please mix these up by doing a different one every day
Question and Answer
Contact
• Dave Hartman
• [email protected]
• 706-224-0451