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

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

3. Training Principles I Science Vs. Art Goals Work backwards from goal
Seasonal/ Weekly plan and share with athletes
Coach Dave DeLong
Villanova Mentality

4. 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

5. Building Program Numbers/ recruit Pancakes & Pasta
Fundraise for uniforms
Out of Town Competition
Water/ Snow Ski Trips
Different places to run

6. 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

7. 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.

8. Summer Training June Recover from Track season Gradually build mileage
Alternate exercise/ Cross Training

9. 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

10. Summer Training August: Aerobic base/ Strength Phase
Should be hitting desired mpw
Steady state/ tempo
Hill work or Fartlek
Increase Long Run

11. 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

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

13. Long Interval Examples
2m-1m-2m-1m
1m-2m-1m-4x400
6-10 x 1000
Adjust based on performance/ recovery

14. 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

15. Short Interval Examples
10 x 300
Recovery/ Sets

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

17. Peaking Workouts 2000-1600 Ladder 5 x 1000, 4 x 200
3-4 x 1600, 4 x 200
Race simulation
More recovery

18. Stretching Recovery/ Injury Prevention Static vs. Dynamic Foam Rollers
Routine, routine, routine

19. 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

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

21. 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

22. 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

23. Core/ Ab UTSA Core/ Ab Workout Jittery Joe’s Happy Feet x 40
Push-ups
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

24. 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

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

26. Cross Training Workouts
800 Group
1. 3:00 (1:00) 1:00 rest for 1:00 x 4
w/ 1:00
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
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

27. Question and Answer

28. Contact
Dave Hartman