Cupertino High School Cross Country 2011

Home of the Pioneers
Head CoachPaul Armstrong

Weight Training for XC

                            The following weight training exercises are recommended by Wayne Westcott, Ph.D. in an article at AmericanRunning.org
                             on 8/7/2002.   I have modified, added, and subtracted the exercises where needed.

Try to make every repetition as productive as possible by moving slowly with maximal range of motion. 
You should be able to complete 10-15 reps with any weight you use with a minimum of training.

 Quadriceps
 Machine: leg extension
 Free weights: squat (barbell/dumbbell)

Hamstrings
Machine: leg curl
Free weights: squat (barbell/dumbbell)

Gluteals
Machine: hip extension
Free weights: squat (barbell/dumbbell)
                         dead lift (barbell - trap bar)

Pectoralis major
Machine: double chest
Free weights: bench press (barbell/dumbbell)

Latissimus dorsi
Machine: super pullover
Free weights: bent row (dumbbell)

Deltoids
Machine: lateral raise
Free weights: lateral raise (dumbbell)

Biceps
Machine: biceps curl
Free weights: biceps curl (EZ bar/dumbbell)

Triceps triceps
Machine: extension triceps
Free weights: extension (EZbar/dumbbell)

Spinal erectors
Machine: low back
Free weights: back extension (bodyweight)

Abdominals
Machine: abdominal trunk
Free weights: squat curl (bodyweight)
                     leg ups (captain's chair)
                        knee ups (captain's chair)

Upper trapezius
Machine: neck and shoulder
Free weights: shrug (barbell/dumbbell)

Calfs
Machine: calfs and achilles
Free weights: calf raises (barbell/dumbbell)
 

This page last updated:  8/25/02, 8/1/06, 8/25/10, 8//24/11
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