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
CROSS TRAINING SET 4 (XT4)
Warmup:
1. Lunge walk 10 yds and back
2. Skip 10 yds and back
3. Shuffle 10 yds and back
4. Rolling start 20 yds and back
Run (just about as fast as you can) 440 meters (1 lap), rest 1:00
Run 880 meters (2 laps), rest 1:30
Run 440 meters
CROSS TRAINING SET 5 (XT5) : Circuit of 45 seconds on and 15 seconds off with
1. BW Squats
2. Burpees
3. Cross-legged crunch
4. Lunges
5. Pushup
6. Plank
7. Mountain climber
8. Squat Jumps
-rest 1:00 minute , repeat one more time
Here are the workouts carried out during fall 2009-2010.
Week 4 - Nov. 13th
Group 1: Performs XT4, Group 2: Performs XT5
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