A training routine for a Cross Country High School Athletic in season.
JAM Session for Cross Country Student
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Circuit
x 3
ULT
Push Up
reps
8
Rest
15-30 sec
reps
8
Rest
15-30 sec
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 15-30 sec (h:m:s) |
| 2 | 8 | 15-30 sec (h:m:s) |
| 3 | 8 | 15-30 sec (h:m:s) |
UMT
Supine Transverse Lunge Ground to Stand
reps
8
Rest
15-30 sec
reps
8
Rest
15-30 sec
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 15-30 sec (h:m:s) |
| 2 | 8 | 15-30 sec (h:m:s) |
| 3 | 8 | 15-30 sec (h:m:s) |
LLT
Lat Pulldown Wide Grip
reps
8
Rest
15-30 sec
reps
8
Rest
15-30 sec
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 15-30 sec (h:m:s) |
| 2 | 8 | 15-30 sec (h:m:s) |
| 3 | 8 | 15-30 sec (h:m:s) |
LMT
ViPR PRO – Lateral Squats, Lateral Shift
reps
8
Rest
15-30 sec
reps
8
Rest
15-30 sec
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 15-30 sec (h:m:s) |
| 2 | 8 | 15-30 sec (h:m:s) |
| 3 | 8 | 15-30 sec (h:m:s) |
LMT
DB Half Kneel Get Up with Uppercut
reps
8
Rest
15-30 sec
reps
8
Rest
15-30 sec
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 15-30 sec (h:m:s) |
| 2 | 8 | 15-30 sec (h:m:s) |
| 3 | 8 | 15-30 sec (h:m:s) |
ULT
TRX Passive Extension
reps
8
Rest
15-30 sec
reps
8
Rest
15-30 sec
| Set | Reps | Rest |
|---|---|---|
| 1 | 8 | 15-30 sec (h:m:s) |
| 2 | 8 | 15-30 sec (h:m:s) |
| 3 | 8 | 15-30 sec (h:m:s) |