Supplemental Guide for 2014 XC ~ Strength Training is a key part of staying
healthy and injury-free throughout the season.
Ideally, you can include strength training 3-4days a week, alternating between the weight
room, body weight exercises, myrtle and core/ab routines. All are important, but the most
important routines are the body weight exercises, myrtl, and core/ab routines.
Strength Routine
Body Weight Exercises (every time you do strength this should be done ~ if you are unfamiliar with any of
these, do the ones you know ~ you can look up instructions on these on ‘you tube’ or ask a teammate)
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Forward lunge (2x20)
Backwards lunge (2x20)
Step-ups (2 sets of 8 on each leg)
Dips on chair or stairs (3x15)
Pull-ups (3 sets of 3/ increase up to however many you can do, within 3 set)
Push-ups (3 sets of 5-15 depending on your ability level; work your way up over the summer)
Stand-ups (2x10 on each leg) i.e. one-legged squats
Supermen (3x20)
Lower back extensions (3x15…counting on one side) ~ only if you’re familiar with these
Mountain Climbers (3x15)
Body Weight Squats (3x10)
Ski jumps (back & forth on line….2x20 counting on one side)
Weight Room Exercises (do twice a week with strength routine, if you have strength 3 times in a week you
don’t have to do weights the 3rd time) ~ if you are not comfortable with any of these, or do not have access to a
weight room, do the strength routine
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Bench Press x 3
Squats with the bar x 3
Dumbbell exercises
Runner curls
Back lifts with weight
Myrtl Routine (do three times a week) ~ This routine is imperative for improving strength, preventing injuries and
increasing range of motion. There is a link on ‘you tube’ where you can watch examples of these exercises, in the
order below: http://www.youtube.com/watch?v=2GLrKr54yA0
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Clams
Lateral leg raise
Donkey kicks
Donkey whips
Fire hydrant
Knee circle forward
Knee circle backward
Hurdle trail leg
Hurdle trail leg backward
Lateral leg swing (we already do with warm-up routine)
Linear leg swing (we already do with warm-up routine)
Linear leg swing – knee bent
Supplemental Guide for 2014 XC ~ Strength Training is a key part of staying
healthy and injury-free throughout the season.
Core/Ab Routine
30 seconds each exercise (go for 10 minutes, one to the next, without stopping; if you can go longer there are
additional exercises to add) . For planks, you may need to work up to doing all of them 30 seconds each.
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Front Plank
2xFront Plank with one leg lift (do twice—one each leg)
Front Plank
2xSide Plank
Front plank in pushup position (hold for a minute)
Then choose from—do 6-10 different exercises…the ones in bold are a must!)
o Crunches with legs crossed
o Toe Touches
o Bicycles
o Reverse Crunch on elbows (bring knees to chest)
o 6 inch hold (both legs straight out and above the ground)
o Cherry Pickers
o Russian Twist
o V-ups
o 2xOpposite knee/Opposite Elbow
o Straight up & Pop
o 6 inch hold
o Figure Eights
o Scissor Kicks
o 6 inch hold with crunches
o Up-downs
o Marches