Elmwood Park High School

Here's the information on how the weight room will work for cross country (summer and fall).  We will be in the weight room 3-4 times per week.  Strength is speed!

 

 

 

Distance Weightlifting Plan

*Lifts are done with 3 sets of 12, with light weight

*Lifts are done with 3 sets of 8, with medium weight

*Lifts are done with 2 sets of 5, with heavy weight

 

(1)  Legs

• Squats

• Prisoner Squats (no bar, hands behind head)   *Wall Squats

• Alternating Lunge Walks in place with bar/dumbbells (45 left, straight, 45 right)

• One-legged Squats with dumbbells (other leg out in front, in air)

• Jump Squats

• Split Squats (back foot slides back, back knee just behind hip, drive front foot through floor)

• Alternating Toe Touches with dumbbells (straight leg and other leg extended back)

• Deadlifts (back straight and chest high)

• Straight Leg Deadlifts (bar hangs, go down as far as possible, flex glutes at end)

• Roman Deadlifts (slight bend in knees and hips shift/go back then forward – ‘sitting back’ during down, flex glutes at end)

• Power Clean/Hang Clean (on heels, back straight, throw it up/drop butt, shoulders to elbows parallel to ground – elbows push up)

• Box Step-ups w/ bar behind head     *w/ Calf Raise

• Calf Raise 21’s (mid to up/bottom to mid/full range)

• Leg Press

• Leg Extension

• Leg Curls

• Hamstring Curls

• Plate Sled Runs

 

 

(2)  Chest/Arms/Shoulders/Upper Back

• Bench/Seated Chest Press (Incline)

• Butterflies

• Military/Overhead Press (Seated or Not)

• Dumbbell Shoulder Press    *One legged with raised leg’s thigh parallel to ground

• Lat Pull Downs – In Front (Palms towards face)

• Lat Pull Downs – In Back (Palms towards back of head)

• Seated Row

• High Pulls

• Dumbbell Curls (Seated or Not) or Bar Curls (Seated or Not)

• Reverse Curls (Forearms) – Raptors

• Triceps Extension

• Standing Dumbbell Tricep Kickbacks (look straight ahead)

• Dumbbell Runner Swings

• Rows

• Shrugs

• Dips

• 3 by 3’s

• Boxers

• Rope n’ Weight Wind-up

• Push-ups

• Pull-ups

• Kettle Bell Swings

• Kettle Bell Dead Lift High Pull

 

 

(3)    Flexibility/Plyo’s/Core/Lower Back/General Strength

 

Get-ups with plate                   

Battle Ropes               

Tire Flips          

Box Jumps (standing, kneeling, sitting)

Doritos (elbows in and hands forward, bring knees in and back to sides of body)                 

Whips (Leg throws)

Supermans         

Aquamans         

Bicycles (Opposite elbow/knee)      

L-Overs           

21’s                          

Burpees

Leg Rolls in front/overhead *legs don’t touch ground     

Invisible Leg Press      

Crisscross w/ Hips Held Up

Bicycles w/ Hips Held Up                   

Hip Wipers/Swivels                

Bent/Straight Leg Straight Jacket Twists

Flutter Kicks       

Speed Skaters    

Leg Lifts (single or double)        

Bench Sit-ups           

Incline Sit-ups

Incline Sit-ups w/ arms extended w/ weight  *twist       

Scissors in V-sit up position   

V-sit ups (single leg or total)               

Single Leg Sit/Stands (bench/chair)       

Pull-ups  (Pyramid)  *4/3        

Row Push-ups (dumb bells)             

Squat Jumps (Rockets)                  

Tuck Jumps (Star)          

Bar Hangs and Knee/Leg Lifts         

Good Mornings           

Hamstring Heel Hinges  *step/box/chair                      

IT Band-aids              

Dumbbell Pull Overs

 

Bird Dog (table position on all fours, or keep off knees, opposite arm/hip extension) *same shape/speed
 

T-push up (push up then rotate onto one hand extended, stack ankles and extend arm to sky)

Trail leg drill leaning into wall (hip strength) *keep knee level with hip

Shoes! 5 x 1min (front raise to parallel, side raise to parallel, ‘fly’ arms extended at sides and bring to front, elbows out to side and hinge down and up, military press)

 

Planks/Tables on elbows (hands meet) feet just wider than shoulder width apart  *ears/shoulders/hips in straight line

Centered        

Side rotate (keep feet in position – swivel off toes)        

Hand Series (harder) wider hands and feet

 

Hip Flexors:

*Hip Thrusters (sit-up position – fingers in back of shoes) *knees/hip/shoulders in straight line

 

*Supine Petastal Run (sit-up position – support self with elbows on sides, prop up pelvis and lift knee towards chin)

 

*Petastal Bridges (sit-up position – support self with elbows on sides and bring pelvis up to parallel and hold)

 

*Pelvic Tilt (sit-up position – hands down at sides and rock knees towards chest and extend feet to sky)

 

*Drive Knee Routine (standing knee lift – foot does not extend out past the knee…and foot doesn’t touch ground)

 

*Hip Flexor Lunges *step/box/chair (standing tall with bent knee propped up OR leaning in with bent knee propped up, standing leg toes pointed inward – shoulders back/stomach tight, turn toward knee,  bring/hold/circle hips forward and back)   *Prisoner Pose

 

*Quad Stretch (back foot/ankle hangs on chair *behind – knee slightly behind standing leg – move hips forward – turn/circle pelvis)

 

*Wall Slides

 

 

 

 

• Med ball circuits:

standing/seated side to side pass             hip catch and throw             
kneel to push ups         leg lifts       roll down hamstring and curl up                        sit up chest toss             seated overhead toss          squat chest throw heel hinge sit-ups (w/ toss…w/ twist)  heel hinge 45 degree twists          reverse curls                overhead v-ups      toe touches (legs stay straight up)            solo side to side pass                   windshield wipers overhead toss to wall (standing or on knees)                standing foot throw (between ankles)           single leg chops                       hanging foot throw from high bar (between ankles)                                                 leg lift (laying down or hanging from high bar)                                                     Bulgarian split squat (back foot on bench/chair)           axe chops (slam or drop)      overhead to a long snap         standing twists                                                backward lunge into a forward knee lift with a twist across lifted knee                   

push up position (mountain climbers or ‘twist’/’rotate’ with hips down and bring  knee to opposite elbow)    

one leg lean forward (other leg extended back) and pull toward chest 

plank on ball (legs wide/straight – jump to ball/back to plank) high toss (granny style) into a squat off one bounce                                  

suit case crunch (arms overhead, crunch and bring knee to chest toe touch/inside of foot)    

                         around the world with arms extended (both directions)

 

*Physioball Push-ups (squeeze sides of ball with feet)          *Physioball Planks  30/30 for 3 min