USC Marathon Team
Cross Training
In order to decrease injuries, increase performance, and provide a little variety in our training, we have added a cross-training session to our normal workout program this year. While it is optional, it is a superb opportunity to become a stronger runner, add upper body strength and increase cardiovascular capacity.
From 7-8 am on Friday, Tom and Abhi will be holding a 40-45 XT circuit at Cromwell field.
Here are some workouts carried out by the team.
CROSS TRAINING SET 1 (XT1) : Circuit of 45 seconds on and 15 seconds off with
1. Lunges
2. Pushups
3. BW Squats
4. Burpee
5. Plank
6. Lunge
7. LMR
8. Squat Jumps
-rest 1:00 minute , repeat one more time
CROSS TRAINING SET 2 (XT2)
Run Bleacher Stairs with 10 pushups/20 crunches at bottom and 10 body weight squats at the top = 15:00 minutes in total
CROSS TRAINING SET 3 (XT3)
Run (slightly faster than normal speed) 440 meters (1/4 mile) with 5 pullups/20 crunches at the completion of each lap = 15:00 minutes
Here are the workouts carried out during fall 2009-2010.
Week 3 - Nov. 6th
Group 1: Performs XT2, Group 2: Performs XT1
Week 2 - Oct. 30st
Group 1: Performs XT3, Group 2: Performs XT1
Week 1 - Oct. 23rd
Group 1: Performs XT3, Group 2: Performs XT1