Maize South Cross-Country/Track Strength Training Plan

Maize South Cross-Country/Track Strength Training Plan:

Medicine Ball Exercises:

Hip Flexor Drill: While the athlete is hanging from a bar, have a partner lob the medicine ball towards them so they can kick it back to their partner with the bottoms of both feet.

Leg Curls: While the athlete is laying on their stomach, have a partner roll the medicine ball down the back of their legs so they can kick it back to the partner with their heels.

Overhead Throw from Kneeling Position:

Chest Pass:

Trunk Twists:

Overhead Throw from Standing Position:

Triceps Tosses:

Roll-back Throw: The athlete will throw the ball to a partner from a seated position with their back to their partner. The athlete will perform the throw by rolling on to their back as they throw the medicine ball with both hands back over their head.

Foot Throw: The athlete will hold the medicine ball between their ankles while in a standing position and then flip the medicine ball up to their partner by kicking both feet up simultaneously.

Medicine Ball-Sit-ups:

Fish Out of Water Throws: A partner will roll the ball to the thrower who is lying on their stomach, facing their partner, with their arms outstretched to receive the medicine ball. The thrower will pull the ball behind their head and throw it back to their partner.

Maize South Cross-Country/Track Strength Training Plan:

Agility and Conditioning Drills

Alternate Push off (8” Box)

Lateral Box Step-up

Side to Side Box Jump

Front Box Jumps

Lateral Box Jump

Lateral Cone Hops

Bounding: Double leg, Single Leg-alternate, Single Leg- same leg, Double leg-diagonal hop

Two-Footed Ankle Hops

Squat Jumped

Split Squat Jump

Double-Legged Tuck Jump with Knees Up

Double-legged Tuck Jump with a Heel Kick

Walking Lunges

Weighted Sled Runs

Slow Body Squats with Weight

Jumping Toe Touches

Calf Raises on Stair or Curb

Resist Band Pulls- 10yd, 20yd, 30yd, and Fly 60yd

UPPER BODY PLYOMETRICS:

Push-ups with wide to narrow arm stance

Side-to-side

Push-ups with a clap

Side-to-side Push-ups with one arm up on box or medicine ball

Wheelbarrow Walks

ABDOMINAL EXERCISES:

Crunches- ALL abs work should be 30sec in length.

Seated Rows

Leg Cross-Overs

Leg Raises

Hip Raises

Trunk Twists

Hanging Leg Raises

Figure “8”

Six Inch Raises

Side Ups

Bicycles

L-OVERS

Frog Leg Crunches

Throw Downs

Strength Training Weights

Bench Press, Pull-ups, Light squats, Push-ups, Sit-ups, - 2-Rounds of 30sec- Focus on as many reps as you can in 30sec light weight.

ABS Circuit, Six inch Knee Raises, Side-ups, V-Sits, Crunches, Bicycles, L-Overs, Crunches with a twist, Cross-over, Throw Downs, & Back Hypers.

Power/Olympic/ LEGS-

Power Snatch... 5 sets of 3 with moderate weight (50% of body weight)
Full Squats...5 sets of 3 with moderate weight ( 50% of body weight)
Straight Leg Deadlift...- 30sec as many reps as possible.
Calf Raises
Bench Press
Pull-ups
Drop Snatch
Clean & Jerk... 5 sets of 3 with moderate weight ( 50% of body weight)

Group 2

DEC 1st-31st -800-3200m

Mesocycle 4 Weeks- Build Each Week

Week 1-4

Monday- 35 min Run, Hurdle Mobility Drills,

Bench Press, Pull-ups, Light squats, Push-ups, Sit-ups, - 2-Rounds of 30sec- Focus on as many reps as you can in 30sec light weight. ABS Circuit, Six inch Knee Raises, Side-ups, V-Sits, Crunches, Bicycles, L-Overs, Crunches with a twist, Cross-over, Throw Downs, & Back Hypers.

Tuesday- 40 min Run

Wednesday- 40 min Run

Thursday-Fartlek - 10 sec hard, 10 sec easier, 20 sec hard, 20 sec easier, 30 sec hard, 30 sec easier,... up to, 80 sec hard, 80 sec easier, and then 70 sec hard, 70 sec easier, 60 sec hard, 60 sec easier, 50 sec hard, 50 sec easier,...down to, 10 sec hard, 10 sec easier and then CD. Total time is 21:20. At first just do this one up to 70 sec hard then 70 sec easier and go back down

Friday- OFF

Saturday -50min Run-

8x100m Soft turn overs at 75%

Sunday-OFF

Week 5-6 Mesocycle

Monday - Cruise Intervals - 3 or 5 min runs at a pace 30-45 seconds slower than mile race pace. Take a 30 sec break (3 min) and a 60 sec break (5 min) then repeat enough for a total of 20-25 minutes.

Tuesday - Recovery Run 35-40min

Wednesday- Easy 40min Run

Weight Room Circuit Training. Bench Press, Pull-ups, Light squats, Push-ups, Sit-ups, - 2-Rounds of 30sec- Focus on as many reps as you can in 30sec light weight. ABS Circuit, Six inch Knee Raises, Side-ups, V-Sits, Crunches, Bicycles, L-Overs, Crunches with a twist, Cross-over, Throw Downs, & Back Hypers

Friday – OFF

Saturday - Tempo/Lactate Threshold Run - 20 minute run at 85-92% of HR Max or no faster than a pace that increases breathing to the point where conversation stops and focus shifts from passing time while running to the actual work of running. This is usually slightly slower than 10K pace.

Sunday –Long 45---Hour

VO2max Test- will be done at the beginning of each month, (December, January, February, March, April & 3 time in MAY. )
400-800 Runners will do Broken 800 ---600@ALL OUT PACE---30sec REST--200m ALL OUT=
1600 Runners will do broken 1600—1200m@ALL OUT PACE—30sec REST- 400m ALL OUT.
3200m Runners will do Broken 3200m—2000m@ALL OUT PACE-30se REST- 1000m ALL OUT Pace- 30sec Rest—200m@ ALL OUT PACE=

Group 2

January 1st-31st

Mesocycle 4 Weeks- Build Each Week

Week 1-4

Monday-

PM- Warm-Up, Drills,

EFFORTMENWOMENRECOVERY

1x1000m @70786min

1x800m@68765min

1x600m@66744min

1x400m@64723min

1x300m@48-5155-582min

1x200m@29-3133-351min

COOL DOWN

Tuesday- 40 min Run

Wednesday- 40 min Run

Bench Press, Pull-ups, Light squats, Push-ups, Sit-ups, - 2-Rounds of 30sec- Focus on as many reps as you can in 30sec light weight.ABS Circuit, Six inch Knee Raises, Side-ups, V-Sits, Crunches, Bicycles, L-Overs, Crunches with a twist, Cross-over, Throw Downs, & Back Hypers

Thursday-

Warm-up, Drills

EFFORTPACE

MENWOMEN

8x300m @49-5253-57w/100m JOG Recovery

6min Break to Put Spikes on

4x300 @47-4950-53w/2min Minute Break

Friday- OFF

Saturday -50min Run-

8x100m Soft turn overs at 75%

Sunday-OFF