Strength Training continued from page2


Cross Country Racing

Since Cross Country racing varies so much in terrain and from track to track it is hard to train specifically for it. One thing is for certain; you need excellent grip strength, strong legs and great agility to maneuver through tight trees and off-camber hills.  Below are two examples, one upper body and one lower body, that you could use in your training program to improve your race performance.
 

Side Lunges:
Place an overload mainly on one leg, similar to that experienced when tucked down in a corner, on an off camber hill.

  1. Place a barbell on the shoulders behind the head, resting on the upper trapezius (back), or hold a dumbbell or hettlebell infront of you.
  2. Begin with feet hip-width apart and abdominals contracted.
  3. Step to one side keeping the knee over the ankle and slowly sit back into the lunge. Keep the other leg straight. Don't allow the knee to come over-top of the shoelaces! (This is very important!)
  4. Keep the weight into the heel of the lunging leg. Hold for 2 seconds. Slowly return to the starting position.
  5. Alternate legs and repeat 20 to 30 times in total and perform for 4-6 sets
  6. Again as you become better at the exercise increase reps and weight.

Wrist Roll-Ups:
Since forearm strength and endurance is vital in cross country racing, it is one of the first things that you should train for. This exercise does require a simple piece of equipment (available at most fitness stores) or can be made from a piece of rope (around 3-4 ft), a bar and something to act as a weight.

  • Position your arms extended straight out in front of you at shoulder height and parallel to the floor.
  • With one hand on each side of the bar and rope, begin to wind the rope up with the weight attached to base of it.
  • When you have wound the weight all the way up to the bar, begin to lower it down in a controlled manner- Don’t just let it spin freely in your hand!
  • Only use a weight that you can comfortably wind up and down for 3-5 sets.
  • After a few weeks of this exercise, your forearm and grip strength will improve
 

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Residing in New Jersey, Phil Cole is a GNCC racer that works full time for a large corporate fitness company. He holds his Bachelors and Masters Degree in Exercise Physiology. Phil is a certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist, he is also certified by the American College of Sports Medicine as a Health Fitness Instructor. Phil has worked with numerous top athletes and racers over the years, and is available for consultation to both individuals and Race Teams. He can be contacted via email at ATVFitness@hotmail.com.  Look out for future articles by Phil exclusively here on AEM.


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