Training Information

Weight Training

Clarke County Track and  Cross Country

The weight training program is used supplemental to running to build ligament/tendon/muscle/bone strength to help prevent injury.  We use a periodized program that looks like this:

Each workout session contains 10 exercises, which may be weights, bodyweight, upper body, lower body, core, stretches, or a combination of these.  No exercises are done twice in the same week.

The 1st 2 phases above would be during indoor season (or summer) for a total of 24 sessions, then phases 3-4 would be during outdoor season (or XC) for a total of 16x, give or take a few for when your taper has to be for the competition you are primarily focusing on.

-Coach Chuck

Chucks Weight Lifting Periodization Plan Phase 1: Weeks 1-4 3x a week week Up to 3 sets 12-15reps Basic exercises, starting to learn frorm and then increasing weight. Learning coordination and building tendon/ligament strength to prevent, short time between sets (30secs) for supplemental cardio development one week break Phase 2: Weeks 5-8 3x a week Up to 3 sets 8-12 reps Starting to increase muscle strength but still working on injury prevention by increasing tendon/ligmament strength (30-45secs between sets) one week break Phase 3: Weeks 9-12 2x a week Up to 4 sets 6-10 reps Slower exercises w/ more weight, working more on muscle strength (about a minute between sets one week break Phase 4: Weeks 13-16 2x a week Up to 3 sets 5-8 reps (distance events) 3-5 reps (sprints, explosives) Faster/explosive exercises w/ less weight working on speed and power, more time between sets (minute or more) one week break Phase 5: Taper 1x a week 1 set Lots of reps Not lifting hard anymore, trying to get fresh for big competition while maintaining strength, more reps and minimal time between sets (circuit style) for maintenance as total weekly aerobic running has significantly dropped