HARVARD XC SUMMER TRAINING 2010
PHASE 1
MONDAY – TOTAL BODY ENDURANCE CIRCUIT
JUNE 7 – 2X THRU
(UP TO 30S REST BETWEEN EXERCISES)
JUNE 14 – 3X THRU
JUNE 21 – 3X THRU
DATES SETS ARE FOR BOTH MONDAY’S AND WEDNESDAY’S CIRCUIT
JUNE 28 – 1X THRU
WARM-UP (1X THRU): 1. D-FLEX x5ea (High Knee – Heel to Butt, Fig 4 to Toe Up Touch, Lateral Lunge to Sumo, Lunge Elbow Tuck Hamstring)
2. UB/T-SPINE MOBILITY: Open Book Torso Rotations 2x5ea, Floor Slides 2x8
3. UB/ANKLE PREHAB: PRONE YTWs 2x8ea, SOCK & WT V’s 2 x 10ea (hang wt from ankle, make V-shape with foot)
-
DB JUMP SQUAT (hold DB at sides, reset between jumps
ALT DB LUNGE
PULLUPS/PULLDOWNS
DB RDL (both legs)
ALT DB BENCH (start up)
CALF RAISES (WT’D)
FRONT ELBOW PLANK HOLD
SIDE ELBOW PLANK HOLD
TUESDAY –
X5
X 10EA
X 10/12
X 10
X 10EA
X 15
X 1:00 (ADD 5s EACH WK)
X :40EA (ADD 5s EACH WK)
HIP AND CORE
HIPS: 2X THRU ALL WEEKS – UNLOAD WEEK – 1X THRU
STANDING FIG 4, HIP FLEXOR, STRIDE STRETCHES
BW DEEP SQUAT HOLD
LYING STRAIGHT LEG HAMSTRING KICKS
FIRED HYDRANTS, QUAD GLUTE
SELF PSOAS
SIDE LYING ABD-ADD (lift bottom leg)
DBL/SL GLUTE BRIDGE HOLD
X 20S EA
X 20S
X 8EA
X 10EA
X 4EA
X 10EA
:25/:20EA (ADD 5S EACH WK)
CORE: 2-3X THRU ALL WEEKS
- ALT FRONT ELBOW PLANK (alt legs)
- SIDE ELBOW BRIDGE W/ ROTATION
- SUPERMEN
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
8 X 2S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
8 X 5S HOLD (ADD 2 REPS EACH WEEK)
ANKLE/FOOT STABILITY: 2X THRU (PAIR WITH CORE)
-
TOWEL CRUNCHES (pull towel back with toes and reset)
WEDNESDAY –
X10EA
TOTAL BODY ENDURANCE CIRCUIT (UP TO 30S REST BETWEEN EXERCISES)
WARM-UP (1X THRU): 1. D-FLEX x5ea (High Knee – Heel to Butt, Fig 4 to Toe Up Touch, Lateral Lunge to Sumo, Lunge Elbow Tuck Hamstring)
2. UB/T-SPINE MOBILITY: Seated Torso Twist w/ Crunch 2x3ea, Wall Slides 2x8
3. UB/ANKLE PREHAB: Scap Pushups 2x10 (pause at top and bottom), SOCK & WT V’s 2x10ea
-
FRIDAY –
ALT SPLIT JUMPS (stick each landing, reset before each jump)
DB STEP-UPS (hold weights by your side)
DB UPPER BACK ROW (bring DB to armpit)
McGill Crunch – SL
PB HAMSTRING CURL (2-in-2-out, arms across chest)
ALT DB OH PRESS (start up)
SL LOWERS (3S DOWN)
SL GLUTE BRIDGE HOLD
X 5EA
X 12 EA
X 12 EA
6 X 5S HOLD EA
X 12
X 12 EA
X 8 EA
X 25S EA (ADD 5S EVERY 2 WKS)
HIP AND CORE (PB = PhysioBall)
HIP CIRCUIT: 2X THRU ALL WEEKS – UNLOAD WEEK – 1X THRU
LYING FIG 4 STRETCH
KNEELING HIP FLEXOR STRETCH
INCHWORM
HIP CIRCLES (in quad position, big fast circles with your knee)
PB STLG, BENT LEG HIP BRIDGE HOLDS (arms across shoulders)
PB SHOULDER BRIDGE HOLD (neck/shoulders on ball, close eyes, squeeze glutes)
X 20S EA
X20S EA
X5 REPS
X10 FWD AND BACK CIRCLES EA SIDE
X 25S EA (ADD 5S EACH WK)
X 30S (ADD 5S EACH WK)
CORE: 2-3X THRU ALL WEEKS
PB PUSHUP HOLD (hands on ball)
PB PUSHUP HOLD (feet on ball)
PB BACK EXTENSION (up to parallel)
X 20S (ADD 5S EACH WK)
X 20S (ADD 5S EACH WK)
8 X 3S HOLD (ADD 2 REPS EA WK)
ANKLE/FOOT STABILITY: 2X THRU (PAIR WITH CORE)
-
TOWEL CRUNCHES (pull towel back with toes and reset)
X10EA
HARVARD XC SUMMER TRAINING 2010
PHASE 2
MONDAY – TOTAL BODY ENDURANCE CIRCUIT (UP TO 30S REST BETWEEN EXERCISES)
JULY 5 – 2 X THRU
JULY 12 – 3X THRU
JULY 19 – 3X THRU
DATES SETS ARE FOR BOTH MONDAY’S AND WEDNESDAY’S CIRCUIT
JULY 26 – 1X THRU
WARM-UP (1X THRU): 1. D-FLEX x5ea (High Knee – Heel to Butt, Fig 4 to Toe Up Touch, Lateral Lunge to Sumo, Lunge Elbow Tuck Hamstring)
2. UB/T-SPINE MOBILITY: Open Book Torso Rotations (top knee down) 2x5ea, Floor Slides 2x8
3. UB/ANKLE PREHAB: PRONE YTWs w/ weight 2x8ea, SOCK & WT V’s 2 x 10ea
-
DB JUMP SQUAT (continuous)
ALT LUNGE W/ PLATE OH (if you have room, do walking lunges)
CHINUPS/UNDER GRIP PULLDOWNS
PUSHUP TAPS
DB SL RDL
ALT DB BENCH (start down)
CALF RAISES (WT’D)
SIDE HIP THRUST
GLUTE BRIDGE MARCH
TUESDAY –
X5
X 10EA
X 10/12
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EA WK)
X 10EA
X 10EA
X 15
8 X 3S HOLD EA (ADD 2 REP EA SIDE, EA WK)
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EA WK)
HIP AND CORE
HIPS: 2X THRU ALL WEEKS – UNLOAD WEEK – 1X THRU
STANDING FIG 4, HIP FLEXOR, STRIDE STRETCHES
BW DEEP SQUAT STRETCH (HOLDING ONTO RACK)
LYING STRAIGHT LEG HAMSTRING KICKS
FIRED HYDRANTS, QUAD GLUTE
SELF PSOAS
SIDE LYING ABD-ADD (lift bottom leg)
COOK HIP LIFT
X20S EA
X20S
X 8EA
X 10EA
X 4EA
X 10EA
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
CORE: 2-3X THRU ALL WEEKS
- FRONT ELBOW PLANK W/ WINGS (alt elbows)
- SIDE HIP THRUST W/ ABD
- ALT SUPERMEN
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
8 X 2S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
6 X 5S HOLD EA (ADD 2 REPS EACH WEEK)
ANKLE/FOOT STABILITY: 2X THRU (PAIR WITH CORE)
-
TOWEL CRUNCHES (pull towel back with toes and reset)
X10EA
WEDNESDAY –
TOTAL BODY ENDURANCE CIRCUIT (UP TO 30S REST BETWEEN EXERCISES)
WARM-UP (1X THRU):
1. D-FLEX x5ea (High Knee – Heel to Butt, Fig 4 to Toe Up Touch, Lateral Lunge to Sumo, Lunge Elbow Tuck Hamstring)
2. UB/T-SPINE MOBILITY: Seated Torso Twist w/ Crunch 2x3ea, Wall Slides 2x8
3. UB/ANKLE PREHAB: Scap Pushups 2x12 (pause at top and bottom), , SOCK & WT V’s 2 x 10ea
-
FRIDAY –
HIP CIRCUIT:
-
ALT SPLIT JUMPS (continuous)
DB STEP UP (more weight)
DB ROW (bring DB to hip)
McGill Crunch – both legs bent
PB HAMSTRING CURL (2-in-1-out, arms across chest)
ALT DB OH PRESS (start down)
SL LOWERS (3s down, arms overhead)
TIGHT RUSSIAN TWIST W/ PLATE (small range of motion)
HIP AND CORE (PB = PhysioBall)
2X THRU ALL WEEKS – UNLOAD WEEK – 1 X THRU
LYING FIG 4 STRETCH
KNEELING HIP FLEXOR STRETCH
INCHWORM
HIP CIRCLES (in quad position, big fast circles with your knee)
DOUBLE LEG GLUTE BRIDGE (arms across chest)
SL GLUTE BRIDGE (places arms out to stabilize)
PB SL SHOULDER BRIDGE HOLD (one leg down, other out straight, quads parallel)
CORE: 2-3X THRU ALL WEEKS
PB ROLLAWAYS
LONG PB PUSHUP HOLD (feet on ball, hands placed ahead of shoulders)
PB McGill Crunch (try to keep back flat, don’t round shoulders as you crunch)
ANKLE/FOOT STABILITY: 2X THRU (PAIR WITH CORE)
-
X 5 EA
X 10 EA
X 12 EA
10 X 5S HOLD EA (ADD 2 REPS EACH WK)
X 7 EA
X 12 EA
X 8 EA (ADD 1 REP EA SIDE, EACH WK)
X 12 EA SIDE
TOWEL CRUNCHES (pull towel back with toes and reset)
X 20S EA
X20S EA
X5 REPS
X10 FWD AND BACK CIRCLES EA SIDE
10 X 3S HOLD (ADD 2 REPS EACH WEEK)
6 X 3S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
2 X 10S HOLD EA LEG (ADD 5S EA SIDE,EACH WK)
8 X 2S HOLD (ADD 2 REPS EACH WK)
X 20S (ADD 5S EACH WK)
10 X 3S HOLD (ADD 2 REPS EA WK)
X10EA
HARVARD XC SUMMER TRAINING 2010
PHASE 3
MONDAY – TOTAL BODY ENDURANCE CIRCUIT
AUG 1 – 2 X THRU
(UP TO 30S REST BETWEEN EXERCISES)
AUG 8 – 3X THRU
AUG 15 – 3X THRU
DATES SETS ARE FOR BOTH MONDAY’S AND WEDNESDAY’S CIRCUIT
AUG 22 – 1X THRU
WARM-UP (1X THRU): 1. D-FLEX x5ea (High Knee – Heel to Butt, Fig 4 to Toe Up Touch, Lateral Lunge to Sumo, Lunge Elbow Tuck Hamstring)
2. UB/T-SPINE MOBILITY: Open Book Torso Rotations (top knee down) 2x5ea, Floor Slides 2x8
3. UB/ANKLE PREHAB: PRONE YTWs w/ weight 2x8ea, , SOCK & WT V’s 2 x 10ea
-
DB JUMP SQUAT (continuous, more weight)
ALT LUNGE W/ PLATE ROTATION (hold plate w/ arms straight, rotate over front leg)
CHINUPS/SINGLE ARM PULLDOWN
PUSHUP WING
2 DB SL RDL
DB BENCH (start down)
CALF RAISES (WT’D)
SIDE HIP BRIDGE W/ ABD (hips stay up, lift top leg up and down)
GLUTE BRIDGE MARCH W/ PLATE ON HIPS
TUESDAY –
X5
X 10EA
X 10/12EA
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EA WK)
X 10EA
X 10EA
X 15
6 X 3S HOLD EA (ADD 2 REP EA SIDE, EA WK)
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EA WK)
HIP AND CORE
HIPS: 2X THRU ALL WEEKS – UNLOAD WEEK – 1X THRU
STANDING FIG 4, HIP FLEXOR, STRIDE STRETCHES
BW DEEP SQUAT STRETCH (HOLDING ONTO RACK)
LYING STRAIGHT LEG HAMSTRING KICKS
FIRED HYDRANTS, QUAD GLUTE
SELF PSOAS
SIDE LYING ABD-ADD (lift bottom leg)
SL GLUTE BRIDGE
CORE: 2-3X THRU ALL WEEKS
ALT ELBOW PLANK SUPERMAN (lift opp elbow and leg)
SIDE HIP THRUST W/ FLEX/EXT (move top leg fwd and back)
QUAD ALT SUPERMEN
X20S EA
X20S
X 8EA
X 10EA
X 4EA
X 10EA
8 X 5S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
5 X 2S HOLD EA (10reps total ea side, incr reps ea wk)
8 X 5S HOLD EA (ADD 2 REPS EACH WEEK)
ANKLE/FOOT STABILITY: 2X THRU (PAIR WITH CORE)
-
TOWEL CRUNCHES (pull towel back with toes and reset)
X10EA
WEDNESDAY –
TOTAL BODY ENDURANCE CIRCUIT (UP TO 30S REST BETWEEN EXERCISES)
WARM-UP (1X THRU):
1. D-FLEX x5ea (High Knee – Heel to Butt, Fig 4 to Toe Up Touch, Lateral Lunge to Sumo, Lunge Elbow Tuck Hamstring)
2. UB/T-SPINE MOBILITY: Seated Torso Twist w/ Crunch 2x3ea, Wall Slides 2x8
3. UB/ANKLE PREHAB: Bent Over Row + External Rotation w/ plates 2x10, , SOCK & WT V’s 2 x 10ea
-
FRIDAY –
HIP CIRCUIT:
-
ALT DB SPLIT JUMPS (hold DB at sides,continuous)
DB STEP UP (more weight)
UNSUPPORTED DB ROW (other hand free, not on box, keep flat back)
STLG SITUP (keep flat back, don’t round shoulders)
PB HAMSTRING CURL (1-in-1-out) keep hips up!
SINGLE ARM DB OH PRESS
DEADBUGS
GLUTE BRIDGE MARCH (hold plate on hips)
STANDING TIGHT CORE TWIST (palms together, arms straight)
HIP AND CORE (PB = PhysioBall)
2X THRU ALL WEEKS – UNLOAD WEEK – 1 X THRU
LYING FIG 4 STRETCH
KNEELING HIP FLEXOR STRETCH
INCHWORM
HIP CIRCLES (in quad position, big fast circles with your knee)
SL GLUTE BRIDGE (arms across chest)
PB GLUTE BRIDGE MARCH
CORE: 2-3 X THRU ALL WEEKS
PUSHUP WALKOUTS (walk hands out as far as possible w/o letting hips drop)
ALT PB PUSHUP HOLD (feet on ball, alt legs)
PB SL McGill Crunch (try to keep back flat, 1 leg up as you crunch)
ANKLE/FOOT STABILITY: 2X THRU (PAIR WITH CORE)
-
X 5 EA
X 8 EA
X 12 EA
X 10 (ADD 2 REPS EACH WEEK)
X 7 EA
X 12 EA
8 X 3S HOLD (ADD 2 REPS EACH WEEK)
8 X 3S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
X 20 EA SIDE
TOWEL CRUNCHES (pull towel back with toes and reset)
X 20S EA
X20S EA
X5 REPS
X10 FWD AND BACK CIRCLES EA SIDE
7 X 3S HOLD EA (ADD 1 REP EA SIDE, EACH WK)
6 X 5S HOLD EA (ADD 1 REP EA SIDE EACH WK)
5 X 5S HOLD (ADD 1 REPS EACH WK)
5 X 5S HOLD EA (ADD 1 REP EA SIDE EA WK)
10 X 3S HOLD (ADD 2 REPS EA WK)
X10EA