Cupertino High School Cross Country 2016

Home of the Pioneers
Head Coach Paul Armstrong

Weight Training for XC

                            The following weight training exercises are recommended by Wayne Westcott, Ph.D. in an article at
                             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.

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

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

Machine: hip extension or leg press
Free weights: squat (barbell/dumbbell)
                         dead lift (barbell - trap bar)
Heavy Duty Super Glute Station

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

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

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

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 or heavy duty super glute
Free weights: back extension (bodyweight)

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)

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

This page last updated:  8/25/02, 8/1/06, 8/25/10, 8//24/11, 8/19/12, 8/31/13, 8/17/14
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