Cross Country-Weight Lifting
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Week12345678910
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Core Sets/Reps2x122x122x102x102x82x82x52x52x52x5
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% 1 RM0.610.640.670.70.730.760.790.820.850.88
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Formula for estimating 1 RM
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Weight X Number of Reps X .0333 + Weight lifted = Estimated 1 RM
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Enter 1 RM (Rep Max)
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Squat 1 RM155
ENTER YOUR ONE REP MAX IN THE TWO
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Bench 1 RM190
BOXES TO THE LEFT
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WEEK12345678910
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DAY 1 Monday Heavy
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Squat2x122x122x102x102x82x82x52x52x5Get New
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139.585.09589.2893.46597.65101.835106.02110.205114.39118.575Max
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Bench 2x122x122x102x102x82x82x52x52x5
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171104.31109.44114.57119.7124.83129.96135.09140.22145.35
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Circuit Work
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Lunges With Dumbells2x202x202x202x152x152x152x122x122x122x12
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Band Walks
3 Hallway Lengths (Down and Back)
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Core Work
15 Minutes of Your Choice (Leg Lifts, Bicycle, Planks, Knee to Elbow, Sit-ups)
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Pull Ups/Dips
Max Pull Ups and Dips (2 Sets)
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Push Ups
Until form is compromised
http://running.competitor.com/2013/12/training/monday-minute-pushups_37993
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Single Leg Deadlift
2x20 (15-20 lb dumbells)
http://running.competitor.com/2014/01/video/monday-minute-single-leg-dead-lift_11983
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WEEK123456789
10-competition
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DAY 2
OFF WEEK
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Squat2x122x122x102x102x82x82x52x52x5
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9356.7359.5262.3165.167.8970.6873.4776.2679.05
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Bench 2x122x122x102x102x82x82x52x52x5
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15292.7297.28101.84106.4110.96115.52120.08124.64129.2
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Circuit-
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Lunges With Dumbells2x202x202x202x152x152x152x122x122x122x12
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Band Walks
3 Hallway Lengths (Down and Back)
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Core Work
15 Minutes of Your Choice (Leg Lifts, Bicycle, Planks, Knee to Elbow, Sit-ups)
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Pull Ups/Dips
Max Pull Ups and Dips (2 Sets)
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Push Ups
Until form is compromised
http://running.competitor.com/2013/12/training/monday-minute-pushups_37993
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Single Leg Deadlift
2x20 (15-20 lb dumbells)
http://running.competitor.com/2014/01/video/monday-minute-single-leg-dead-lift_11983
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Circuits
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You can tailor a day to your needs. I put some popular common lifts and body strength training in the programs above.
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Feel free to add or substitute different lifts to strengthen your complete body and muscles you might be ignoring.
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Remember the lifts you are not good at are the lifts you probably need to be doing. Strengthing your hips, quads, hamstrings,
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calf muscles, and upper body.
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Other choices
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Ladder Shuffle
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Box Jumps
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Bufferflies
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Curls
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Tricep curls with dumbells
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Mini-Hurdle Jumps in Hallway
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Power Clean
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