
Damon Martin

Cliff Rovelto

Vern Gambetta

Dennis Weber

Dan Pfaff

Steve Magness

Mike Young

Frans Bosch

Mike Smith

Jay Johnson

Dennis Kline

Joe Vigil
“Adapt what is useful, reject what is
useless, and add what is specifically your
own.”

Strength

Speed

Work Capacity (Endurance)

Flexibility

Coordination

Strength

Speed

Work Capacity (Endurance)

Flexibility

Coordination
Mon
Warm up
6x 10 sec
hill sprint
Com. Rec
20 min
run
Tues
Wed
Thurs
Friday
Saturday Sunday
WU Jog
Tempo
run
CD jog
Easy run
Prog.
Intervals
(Aerobic
Power)
Easy Run CC Meet
Easy Run

POWER!!!
◦ Power = Force x Velocity

Strength must be understood in terms of
power!

Runners will Gain weight.

Runners will Gain weight.
Myth

Lifting will have a negative impact!

Runners will Gain weight.
Myth

Lifting will have a negative impact!
Myth
◦ Help you recover!
 Increase in testosterone and growth hormone
◦ Improve Force Production
 Recruit more muscle fibers = Better running Economy

Injuries

Runners will Gain weight.
Myth

Lifting will have a negative impact!
Myth
◦ Help you recover!
 Increase in testosterone and growth hormone
◦ Improve Force Production
 Recruit more muscle fibers = Better running Economy
Injuries Myth

◦
Lift with good technique = No Injuries
www.Crossfit.com
Exercise and Demos

Prime Movers for your sport
◦ Legs (glutes, hamstrings, quads, calves)

Functional Movement NOT “Isolation”

Frequency = 1-2 x per week
◦
Down weeks minimal lifting more General Strength
Upper body

◦
Body Weight Exercises ex. Pull-ups, push up, dip
variations. Then progress to external loading

Sets
◦ 2-4

Reps
◦ 2-6

Recovery
◦ b/t sets 3 mins
Intensity

◦
◦
75-85%
K.I.S.S. Every week lift a little more weight




Full Squat 3-4 x 5 reps w/ 3 min rec
Decline Push ups 3x 15 reps w/90 sec rec
Pull ups 3x6-8 reps w/3 min rec
Hanging L-ups 2x20 w/ 90 sec rec
Key- Leg, Push, Pull, Core

Full Squat

Dumbbell (DB)Lunges

Half Squat

Overhead Lunge Walks
Overhead Squat

Reverse Lunges

BB Step Ups

DB Step Ups

High DB Step ups



Single Leg Squat
Rear foot elevated split
squat (RFESS)

Bench/ DB Bench *

Push Jerk

Incline Bench

Push Press
Seated Military Press

Weighted Push ups

Ring/ TRX Push ups

Decline Push ups



Standing Military Press
Push ups

Pull ups

Lat Pull down

Low Rows

Supine Rows
High Rows

Weighted Pull-ups

Supine Ring/TRX rows

DB Bent over rows



High Pulls
BB Bent over rows



High Velocity and Force
Ability to produce force using the stretch reflex
and the stretch shortening cycle.
Most elastic strength training involves plyometric
and/or multi-jump activities.

Improves Coordination (timing ground reaction)

Little to no Energy Cost…Free Energy

In-Place Jumps
◦ Ex. Tuck Jumps, Squat jumps, Lunge jumps…
Reps / Sets

◦
◦
8-20 contacts per exercise
100-200 contacts per session
Recovery

◦
◦
30-60 sec b/t exercises
2-3 min b/t sets

BC Blue
(2 x thru each Ex. 20 contacts)
Rec 30 sec b/t ea. Ex. 2 min b/t sets
Speed Skaters
Star Jumps
Rocket Jumps
Tuck Jump
180 Jumps












BC Blue
Speed Skaters
Star Jumps
Rocket Jumps
Tuck Jump
180 Jumps
BC Gold
SL Butt kicks
Rocket Jumps
Lunge Jumps
Tuck Jumps
Pogos



BC White
SL Hops and holds for 5
count eccentric
SL Front to Back (Crow hops)
SL Side to Side over cone
Dynamic Step-ups







BC Black
180 Jumps
Speed Skaters
SL Jumps over cone
DL Jumps over cone
Lunge Jumps
Single Leg Jump Squats



Body Weight Exercises

Improves coordination, body control, and active
flexibility.

Also improves muscular strength and strength
endurance.

Decrease Injuries

Improve Strength

Improve Recovery

WATERLOO 2x 10 ea. Exercise
Prison Squats
V-sits
Pushups
Back Hypers w/ Twist
Rocket Jumps
Leg Toss
Clapping Push ups
Wrestler’s Bridge
Iron Crosses
Decline Pushups
Prone Flex single Leg Hip Extension


BAATAN
Single Leg Squat
Seated Alternating Toe Touches
Pushups
Superman's
SL Romanian DL toe Touches
Side sit ups
Lunge Good Mornings
Clapping Push ups
Lunge Walk
Push Up Toe Walk
Prone Flex single Leg Hip Extension
WATERLOO
Prison Squats
V-sits
Pushups
Back Hypers w/ Twist
Rocket Jumps
Leg Toss
Clapping Push ups
Wrestler’s Bridge
Iron Crosses
Decline Pushups
Prone Flex single Leg Hip Extension

LIBERTY

BIG HORN
Decline Pushups
Prisoner squats- arms overhead
V-sits
Rocket jumps
Back hyper extensions with twist
L-overs
Crunch sit ups
Reverse pushups
Single leg step ups with dumbbell w/
thigh raise
Rocket Jumps
Sing leg Calve raises
Back hyper extension
Crunches with twist
Pushups with clap
Side ups
Leg toss
Pogo jumps
V-sits




Week 1
◦ Beginner 1 x10
◦ Advance 2x10
◦
◦
◦
◦
◦
◦
Week 2
Beginner 1 x 15
Advance 2x 15
Week 3
Beginner 2x 10
Advance 3 x10
Week 4 (Down Week)
Beginner 1x8
Advance 1x10
Mon
(AM)
Lifting/
Plyo
Tues
WU Jog
Tempo
Warm up run
6x 10 sec CD jog
hill sprint
Com. Rec
20 min
run
Wed
Thurs
Friday
Saturday Sunday
Easy run
(AM)
Lifting/
Plyo
Easy Run CC Meet
(GS)
1x10
Prog.
Intervals
(Aerobic
Power)
(GS)
1x10
Easy Run

Strength

Speed

Work Capacity (Endurance)

Flexibility

Coordination

Strength

Speed

Work Capacity (Endurance)

Flexibility

Coordination


Sprinting is a “SKILL”
Requires precise movements at high rates of
speed

Strength can limit coordination

Drills? Slow to Fast movements


Runners need to possess good degrees of
flexibility in the hips and ankles
Increased flexibility allows for decreased
muscle resistance and easier movement
throughout the range of motion
(dynamic flexibility)


The warm-up routine can be the ideal means of addressing the
biomotor capacities that are not the focus of the day. That do
not undermine the training goals of the particular day.
The warm-up routine can be the perfect opportunity to enhance
general fitness levels and work capacities in a lower intensity
manner.

Any athlete exposed to extended dynamic warm-up repeatedly
should quickly adapt to the load and find that it isn't taxing.

All warm-ups should begin with general activities and progress
to more task specific activities.

All warm-ups should begin at a low intensity and gradually
progress to more intense activities in preparation for
performance
-
Mike Young
 Old School Dynamic Warm-up


























1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Jog
Skip
Backwards Skip
Walking Knees to Chest
Walking Knees to Across Chest
Walking Table Tops
Lunges
Back Lunges
Dynamic Side Slides
Toe raises/back wards walk
2 min
30m
30m
30m
30m
30m
30m
30m
30m
30m
Mobility
10.
11.
12.
13.
Leg Swings front ,back, sides
Donkey Kicks
Fire Hydrants
All 4’s Hurdle Pull Thru’s
15
15
15
15
Dynamic
14.
15.
16.
17.
18.
19.
Ankle bounces (AB)
ABs w/ fast leg L/R
ABs w/ Fast leg push L/R
ABs w/ Fast leg alternate L/R push
Straight leg Bounds into a run
Rapid High Knee 10m into a run
30m
30m
30m
30m
30m
30m
ea
ea
ea
ea
way
leg
leg
leg





LSU Warm-up A
*800m with one exercise at each exchange zone
Ankle Bounces
Backward run
Arm circles
Carioca right
Carioca left
Skip lunges
Side shuffle right
Side shuffle left
*Hold for 10-15 seconds x 2
Back arch
Seated oblique stretch (R-L)
Seated straddle (M-L-R)
Spinal roll (3 rolls then hold back position for 3 counts)
Butterfly
Pretzel (R-L)
Hurdle cradle (R-L)
Heel sit
Standing calf stretch (Straight & Bent knee)
*Each exercise 10 reps
Head rotations
Trunk rotations
Lead leg pick up (R-L)
Trail leg pick up (R-L)
Iron Cross
Scorpions
Inverted scissors
Inverted bicycle
Inverted crossovers
Wide outs
*40m x 2
Front side butt kicks
High knee (small steps)
A skips
Fast leg (R-L)
3 x 20m Roll Starts
Mon
(AM)
Lifting/
Plyo
Tues
WU Jog
Dyn WU
Dyn WU
Tempo
6x 10 sec run
hill sprint CD jog
Com. Rec
20 min
run
Wed
Thurs
Friday
Easy run
(AM)
Lifting/
Plyo
Dyn WU
Easy Run CC Meet
(GS)
1x10
Dyn WU
Prog.
Intervals
(Aerobic
Power)
(GS)
1x10
Saturday Sunday
Easy Run

Strength

Speed

Work Capacity (Endurance)

Flexibility

Coordination

Strength

Speed

Work Capacity (Endurance)

Flexibility

Coordination
“Adapt what is useful, reject what is
useless, and add what is specifically your
own.”
Davis.XC.TF@gmail.com