Cross Country Training Presented By: Dave Hartman UT-San Antonio

Introduction Los Angeles Villanova UTSA Texas A&M Georgia UTPA Lamar Purdue

Training Principles I Science Vs. Art Goals 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 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 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 Work together for common goal Set goals together Summer camp at Georgia Darcy/ Bellville

Seasonal Goal 1999 Texas A&M Cross Country 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 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 Should be hitting desired mpw Steady state/ tempo Hill work or Fartlek Increase Long Run

Sample 1-2-3-4-5-4-3-2-1 Single F’er Double F’er 6-10 x 3:00 w/ 1:00 Tempo/ Summer runs 800 or beginning group

Early Season September: Endurance/ Strength Keep mileage steady at desired goal Tempo/ Fartlek/ Race Long Interval Long Run “Stick to your Guns”

Long Interval Examples 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 Long Interval Add Short Interval Keep focus on goal! Race orientated workouts/ re-visit workouts for comparison

Short Interval Examples 600-400-200 400-300-200 10 x 300 Recovery/ Sets

Peaking/ Championship November Cut back, not cut OUT!!! Long/ short interval More recovery CONFIDENCE!!!

Peaking Workouts 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 Recovery/ Injury Prevention Static vs. Dynamic Foam Rollers Routine, routine, routine

Dynamic Warm-up Warm-up 15 min run 10-15 min of static stretching High Knee Hold Butt Kicks High Knee Hold Twist Superman Zombies Karaoke A Skip B Skip Hamstring Walk Toe Pops 6 x 100

Weights Body Building Olympic Lifts 2 times a week Core/ Ab

Olympic Lifts Hang Cleans 3x 6 DB Bench 3x 10 Front Squats 3x 10 Arm Curls 3x 10 Assist. Ham P-ups 3x 10 DB Push Press 3x 10 Calve Raises 3x 30 Overhead Tri Extension 3x 10

Body Building DB Bench 3 x 8 Calf Raises 3 x 20 Arm Curls 3 x 8 Assist. Ham P-up’s 3 x 8 Single Arm Pulls 3 x 8 Tri-cep Kickbacks 3 x 8 BW Lunges 3 x 8 each leg Push Press 3 x 8

Core/ Ab UTSA Core/ Ab Workout Jittery Joe’s Happy Feet x 40 Push-ups 15-20 Left Plank :45 Russian Twists x 40 Bridge :30 Right Plank :45 Hollow Rock x 20 Spider Mans x 20 Bicycle Abs x 40 Supermans 3 x 10 (each side) Metronome x 20

Core/ Ab UTSA Core/ Ab 2 x __________ V-sit Run Supine Plank Elbow to Knee Crunch Push-ups (:20-30) Left Plank Swim Flutter V-sit Scissors Right Plank Breast Stroke Scissors Indian Sit Crunch V-sit Flutter

Little Things Training Room Ice Bath, Ice Massage, Ice Drills Rest/ Lifestyle

Cross Training Workouts 800 Group 1. 3:00 (1:00) 1:00 rest for 1:00 x 4 2. 1-2-3-4-3-2-1 w/ 1:00 3. 5-4-3-2-1 w/ 1:00 4. 5x 3:00 w/ 1:00 5. 10x :30 w/ :10—2:00 min recovery x 3 6. :60(:10):40(:10):20 w/ 2:00 min recovery x 8 CC Group 1. 8x 3:00 – 4 w/ :30, rest for 2:00, 4 w/ :30 2. 1-2-3-4-5-4-3-2-1 w/ 1:00 3. 7:00-6:00-5:00-4:00-3:00-2:00-1:00 w/ 1:00 4. 5x 1:00 w/ :15 – 1:00 min recovery x 5 5. 3:00 (1:00) 1:00 rest for 1:00 x 7 6. 3:00 (:30) 2:00 (:30) 1:00 w/ 1:00 x 5 *Please mix these up by doing a different one every day

Question and Answer

Contact Dave Hartman David.Hartman@utsa.edu 706-224-0451