Male cross country runner off season training program PDF

MALE CROSS COUNTRY RUNNER OFF SEASON TRAINING
PROGRAM
The athlete in this program is a twenty two year old male cross country runner preparing for the
season by training in the off season.
1. Analysis of the athletes needs
a. Cross-country running evaluation
Movement(Sprinting
)
Which joints
move?
Action taken Opposing
Muscle
Further
explanation
Hips Muscle stretching
and relaxation
Backside
muscles
Tendons
Knees Stretching Extensor
muscle
Ankles Downward foot
movement
Calf muscles
Physiological
Analysis
Aspects to be
analyzed are
muscular
endurance,
hypertrophy,
strength and
power.
Cardiovascular
endurance,
agility, speed
and flexibility
of the athlete
will also be
evaluated.
Injury Analysis Joint and
muscle injury
can be caused
by various
factors
including
straining during
exercise,
rheumatoid
arthritis and
inflammation of

cushioning
pads.
b. Assessment of Athlete
Training status Off season
Practice-low, weight training-high
Preseason
Practice-medium, weight training-
medium
During the season
Practice-high, weight training-low
Testing and evaluation of physical
needs
According to E Enoksen, AR Tjelta&
LI Tjelta (2011), the athlete will need to
go for a full physical evaluation to
determine if he is at risk of any physical
injury and if he has any illnesses that
might affect his workouts and his
performance during off-season training.
Primary resistance training goal Goal- fitness
2. Exercise Selection
Exercise Type Joints involved Exercise Futher explanation
Core and
Assistance
Exercises
Chest, hip and
thigh
Upper arm,
abdominal
muscles
Jumping
Weight lifting
Bench presses
Front and back
squats
Lunges
Structural and
Power Exercises
Hip, chest, arm,
spine
Power cleans
Barbell back squat
Movement
involved in cross
country running
Cross country
exercises
Arms, Legs,
Hips, Thighs
Jumping, Rope
skipping and
Running because
the sport is
running for
marathoners

Muscle Balance Hip and Thigh Lunges, Split
Squats
Exercises to
Promote Recovery
Low intensity
aerobic exercises,
like walking or
beginners yoga
Exercise
Technique
Experience
Demonstration is
required before any
exercise to test if
the athlete has
previous
knowledge of the
exercise to avoid
getting hurt
Availability of
Resistance
Training
Equipment
Barbells, weights
and other
equipment are in
ample supply
Available Time
Per Session
Forty five minutes
required per
training session
3. Training Frequency
TJ Gabbett (2010) state that assigned training days are mandatory and need to be
prepared in advance so that they do not affect the athletes’ performance as they prepare
for marathons and cross-country races.
Training status 2 to 3 times per week
Sport season 1-3 times a week
Other training 2 times a week
4. Order of exercise
Power exercises,
Core exercises and then Assistance
Exercises
These exercises are important for the
athlete during training.
They include the power clean and the hang
clean.
Power exercises take the most effort and
should be done first. The athlete should
then do core exercises and lastly do the
assistance exercises to remain fit.