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Cameron Patterson 08-27-2009 08:04 PM

Cross-country Practice
 
My little sister is in 8th grade, and just started her first season of cross-country this week. She wants to add extra training on the outside, particularly strength training. It sounds like what the team has been doing is pretty solid, the first three days were basically 1 day of intervals, 1 day of endurance, and another day of intervals. I was just wondering what your opinion would be about what she should be doing in addition. I thought that initially the volume should be low, so I thought just supplementing her cross-country practice with 2 days per week of:
-squat 1x5
-Deadlift/clean 1x5
-Bench/Press 1x5
-Pull-up/Chin-up progression 1xmax

what do you guys think? Thanks in advance for your help.

Joshua Murphy 08-27-2009 08:48 PM

Re: Cross-country Practice
 
I'd have her do 3x3 or 5x5 (or both) so she has more volume. Through in some dips too...

You are a great big sister!!

Ben Clark 08-27-2009 09:15 PM

Re: Cross-country Practice
 
Quote:

Originally Posted by Joshua Murphy (Post 653485)
I'd have her do 3x3 or 5x5 (or both) so she has more volume. Through in some dips too...

You are a great big sister!!

Did you mean 3*5 or 5*3 ??

Cameron Patterson 08-28-2009 01:06 PM

Re: Cross-country Practice
 
Thanks for the help guys. That was the way that I was leaning, and what I would do in my own training, I was just afraid of throwing too much volume at her to fast. I guess I'll try it and see how she feels.

Also, for future reference, I'm a dude, but you had no way of knowing that, my name can go both ways.

Steven Low 08-28-2009 01:13 PM

Re: Cross-country Practice
 
I'd start her with the lesser volume routine you suggested.

You can always ramp up into more volume if necessary.


Strength work is very beneficial for endurance work so she should see improvements.


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