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Strength CircuitsWeight Room CircuitsComplete two sets of each group, then move to the next groupA. Chest/BackPull ups x 10Pushups x 20 B. Bicep/TricepCurl Press x 12Bench Dips x 15C. Chest/BackDumbbell Bench x 121 arm/1 leg Dumbbell Row x 12 D. Quad & Hip/ CoreBulgarian Split Squat x 12 (Right on first set; Left on second)Toe touches w/ med ball x 20E. Hamstrings / Hips, QuadsGood mornings/Romanian Dead Lift x 10Tuck Jumps x 88 minute abs (video) – 30 reps each (at a controlled pace, not rushed, to activate abdominal muscles more) 30 seconds between each setSet ASide to side toe touchesAlternating knee lift crunchesSet BReach throughsAlternate leg extensions (left leg up, right leg up, left leg down right leg down)Set CKnee touches (slide hands from thigh up towards knees)Leg extension toe touches (legs up at 90 degrees, touch toes)Set D CrunchesSuitcasesP90X Abs25 eachIn & out; Seated bicycle; Seated crunchy frog; Wide leg sit ups; Fifer Scissor; Hip Rock and Raise; Pulse Up; Roll up V up combo; Oblique v-up; Leg climb; Mason TwistBody Weight Circuit (Bleacher set) – can be timed, 30 sec each; or by repsPushupsStep ups LSuitcasesTricep Bench dipsStep ups RRussian TwistsDecline PushupsSingle Leg split squat LPlankIncline PushupsSingle Leg split squat RToe TouchesWide pushupsSquatsBench plank 1 minuteMonster Circuit (complete circuit 2-3 times with 30-60m run between each exercise) Start -> 1. Pushups x15->run out2. Supermans x20 -> run back3. Lunge jumps x10 -> run out4. Diamond pushups x10 -> run back5. Twists x20-> run out6. Squat jumps x10-> run back7. Wide pushups x15 -> run out8. Toe touches x20-> run backFlexibilityBack Routine (video)-Opposite Arm, Opposite Leg?-Prone Double Arm Raise?-Prone Straight Leg Lift?-Prone Lower Body Crawl?-Sitting Bicycle?-Straight Leg Circles on Knee?-Sitting Push Kicks?-In-n-Outs?-Australian Crawl?-Back Rounders?-Catback, SwaybackMedicine Ball Routine (4-6 lb women, 8 lb men) (video)-Russian Twist?-180 to 90 Degree?-Pedestal Hold?-Body SquatHurdle Mobility (2-3 x each over 6 hurdles)Forward, 1 inForward, 2 inOver-underOver-under w/ rotationLateral walksLateral walks w/ rotationUp two, back oneAround the worldLateral skipsLateral skips with straight legLunge Matrix (each one 5 x per leg) (video)Front lunge Front lunge with twistSide lunge (1/3 of distance of height, point feet straight ahead, upper body tall)Back and to the side (use tape), back to 45 degree line; weight over right foot; Back lungeMyrtl Routine (video)-Clams?x 8/leg-Lateral Leg Raise?x5 w/ foot neutral, x5 foot down, x5 foot up (per leg)-Donkey Kicks?x 10 per leg-Donkey Whips?x 10 per leg-Fire Hydrant? x 10 per leg-Knee Circle, Forward? x 10 per leg-Knee Circle, Backward? x 10 per leg-Hurdle Trail Leg, Forward? x 10 per leg-Hurdle Trail Leg, Backward? x 10 per leg-Lateral Leg Swing? x 10 per leg-Linear Leg Swing? x 10 per leg-Linear Leg Swing, Bent Knee x 10 per legCooldown WorkRope Stretching (video)Glute stretchHamstring one (flex at knee); Hamstring two (straight leg); Adductors (away); Abductors (across); Quad; Calf stretch straight leg lift; Calf stretch bent knee; Hip flexor stretch;Cannonball Cooldown (video)10 x donkey kicks (per leg); 20 x scorpions; 5x clap pushups; 5 x donkey whips (5 per leg); 10 x lower body crawl; 20 x iron crosses; 20 x Australian crawl; 5 x side pedestal leg lift (per side); 10 x groiners; 10 x hurdle seat exchange; 5 x leg cycle (good heal recovery); 5 x hurdle trail leg forward (per leg); 5 x hurdle trail leg backwards; 10 x linear leg swings; 10 x lateral leg swings;Warmup RoutinesWarm UP A – 5-10’ jog; 3 laps (lap 1 easy – lap 2: 50 easy 50 quicker – lap 3: 100 easy – 100 quicker) - Drills over 20metersJoint Flexibility (10 each L/R) – Head circles, Arm circles F/B, Trunk circles, Ankle circlesPrayer SquatsJog and TouchJog and ScoopWalk – Knee to chestWalk – Glute StretchRight Leg Squats (10) Backward skip big arm swingsLeft Leg Squat (10) Side slide and switch20 each leg – Iron Cross, ScorpionV’s – 10Sprint Drills A skipg. Straight leg shuffleQuick Skiph. Straight leg boundB skipi. AnklingButt KicksSingle Leg Fast Leg L/Rk. Alternate fast leg30m + 30 crunches (walk back- repeat)l. 12 secondsTempo Warm – up (after ? mile to mile – takes 20-30 minutes)Head circlesHip CirclesTrunk CirclesTrunk twistsAnkle and wrist circlesPrisoner squats- knees behind toes 30 meter runSingle leg squat (right)30 meter runSingle leg squat (left)30 meter runWave squat (good morning/squat)30 meter runFront lunges (90 degrees)30 meter runWide outs (from squat position – in and outs)30 meter runMountain ClimbersSingle leg insideDouble leg insideDouble leg outsideSingle leg outside30 meter runSpeed skaters30 meter runFire hydrantsFrontMiddleBackKnee circlesForwardBackwardDonkey KicksDonkey whips (swing leg)Fence – trail legForwardBackwardSupine – straight leg liftsIron crossScorpionGroinersInverted splitsInverted scissorsRockers to hurdle seat (foot in)Hurdle seat changesLateral and linear leg swingsAnklingKnee up butt kicksStraight leg shuffle to boundB’s (knee up-heel up-toe up-go to ground)Fast legRightLeftAlternateFalling AccelerationsBuild- upsEarly Season Race Day Warmup Pre-RaceLunge warm up 10-14 minutes easyWalking drills (leg cradle, knee hugs, hamstring hold. . . do arm circles and on the way back from each)Fire hydrants and hip circlesDynamic Warm upTempo- 3 min – 2 min – 1 min (3 min tempo- 60 sec rest- 2 min tempo- 60 sec rest- 1 min tempo)Quick Rhythm Drills (side slide, ankling, high knee butt kicks, A-skips, fast leg, straight leg shuffle)Falling accelerations (3 times 30m) 2 x 200 quickStretch/put on spikes/jog to the start lineStrides and DrillsAfter the Race:Change out of spikes/singletCool down 14 - 20 min easyWorkout – see coachStretchWhat to Pack:Extra running clothes, extra training shoes, 3 pairs of socksGarbage bag (in case it rains to put your bag in)Snacks (need to eat something after you race that is high in protein/carbs)Water (make sure to stay well hydrated)Your uniform and cross country shirt ................
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