2014 Esko CC Strength/Core Program

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (Brownell) (Pine Valley) 1 2 3 4 5 6 7

Off Off Off Off Off Off Off

8 9 10 11 12 13 14

Off Off Off Off Off Off Off

15 16 17 18 19 20 21 3 Miles 4 Miles 3 Miles 4 Miles 3 Miles 2 Miles 3 Miles 2 Miles 3 Miles 2 Miles Off 1 Mile 2 Miles 1 Mile 2 Miles 1 Mile Off Strength/Core Strength/Core

22 23 24* Lifts / Core after 25 26* Lifts / Core after 27 28 3 Miles 4 Miles 4 Miles 5 Miles 4 Miles 2 Miles 3 Miles 3 Miles 4 Miles 3 Miles Off 1 Mile 2 Miles 2 Miles 3 Miles 1 Mile Off Strength/Core Strength/Core

29 30 * Lifts / Core after * Lifts / Core after 4 Miles Off 3 Miles 2 Miles

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (Brownell) (Pine Valley) 1 2 3 4 5 5 Miles 4 Miles 5 Miles 4 Miles 4 Miles 3 Miles 4 Miles 3 Miles 3 Miles 2 Miles 3 Miles 2 Miles Off Strength/Core Strength/Core

6 7 8 9 10 11 12 4 Miles 6 Miles 4 Miles 6 Miles 5 Miles 3 Miles 4 Miles 3 Miles 5 Miles 4 Miles Off 2 Miles 3 Miles 2 Miles 4 Miles 3 Miles Off Strength/Core Strength/Core

13 14 15 16 17 18 19 5 Miles 6Miles 4 Miles 7 Miles 5 Miles 4 Miles 5 Miles 3 Miles 5 Miles 4 Miles Off 2 Miles 3 Miles 3 Miles 4 Miles 3 Miles Off Strength/Core Strength/Core

20 21 22 23 24 25 26 5 Miles 7 Miles 4 Miles 7 Miles 5 Miles 4 Miles 5 Miles 3 Miles 6 Miles 4 Miles Off 3 Miles 4 Miles 3 Miles 4 Miles 3 Miles Off Strength/Core Strength/Core

27 28 29 30 31 5 Miles 8 Miles 5 Miles 8 Miles 4 Miles 6 Miles 4 Miles 6 Miles Off 3 Miles 4 Miles 3 Miles 5 Miles Strength/Core Strength/Core

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY (Brownell) (Pine Valley) 1 2 5 Miles 4 Miles 3 Miles Off 3 4 5 6 7 8 9 5 Miles 8 Miles 5 Miles 9 Miles 6 Miles 4 Miles 6 Miles 4 Miles 7 Miles 5 Miles Off 3 Miles 5 Miles 3 Miles 5 Miles 3 Miles Off Strength/Core Strength/Core

10 11 12 14 15 16 17 FIRST DAY Off OF Off PRACTICE 18 19 20 21 22 23 24 FAT CAMP FAT CAMP FAT CAMP CHUB LAKE Off MEET Off

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2014 Esko CC Strength/Core Program

Strength Training

The CC Strength Program is based off the BFS (Bigger, Faster, Stronger) model which focuses on explosive, large body movements. These exercises are not designed to build bulky muscles. They are intended to produce long lean muscles which will provide a solid base and strong core so as to be able to run further, faster and prevent injuries.

Repetitions are high and weight is relatively light (although you should still feel the burn near the end of each set; it should not be easy where you do not feel anything). As the summer goes on, the repetitions will stay the same and the weight will increase; if you are completeing exercises at home without weight, go up in repetitions as exercises get easier.

The goal is for you to get in two strength training workouts per week. Day 1 Push Up Series (30sec–20sec–10sec) *as many pushups as you can get in. 1 min break after each set Hang Series (30sec–20sec–10sec) * same as pushup series, but in pull-ups. Just hang for time if can’t do pull-up. Single Leg Squats 2 x 10 (each leg) More reps if no weight at home Single Leg Deadlifts 2 x 10 (each leg) More reps if no weight at home

Day 2 Walking Lunges 2 x 20 More reps if no weight at home Step-Ups 2 x 16 More reps if no weight at home Back Extensions 2 x 12 Replace with 2 x 20 of supermans if at home Hammer Curls 2 x 30 (15 each arm each set)

Core Work

A strong core is key to being a strong, efficient runner. These exercises will also help in you being able to run faster, longer and will prevent injuries. Your goal is to get in at least 3-4 core workouts per week.

Abs Lower Back Combo Crunches Hip Rolling Bridges Bicycles Trunk Rotations Six Inches Side Crunches Kneeling Superman Pelvic Lifts Toe Touches Cat & Camal Rowing Single Leg Drops Superman Hip Extensions Shuffles / Crosses Skydivers Cherry Pickers Reverse Crunches Every day you complete core work, pick at least 4 Ab exercises, at least 3 Lower Back exercises, and at least 3 Combo Exercises. Try and vary exercises per day to get all exercises done at least once per week. Complete each exercise for 30 Seconds, or if no stopwatch, complete 15-25 repetitions of each.

Core Exercises Definitions

1) Crunches (Abs) – legs in the air, pull shoulders toward knees 5) Side Crunches (Abs) – both legs on one side of body while crunching up, switch sides 2) Hip Rolling (Back) – lay back, bend knees, feet flat on ground, roll knees from side to side 6) Trunk Rotations (Back) – on hands and knees, drive knee across body, almost try and knee opposite elbow 3) Bicycles (Abs) – legs in air, cycle through opposite knee to opposite elbow 7) Toe Touches (Abs) – legs straight in air at all times, reach back arm to touch ground behind head, then touch toes 4) Hip Extension (Back) – legs straight in air, push legs toward the ceiling then return and repeat 8) Kneeling Superman (Back) – on hands and knees, raise opposite leg and arm as high as possible, rotate through 14) Superman (Back) – on stomach, arms and legs together, 9) Rowing (Abs) – seating position with legs and arms off raise up ground, straighten legs then pull back toward body 15) Shuffles (Abs) – legs slightly off ground, small shuffle of 10) Pelvic Lift (Back) – hands behind head palm down, feet flat feet up and down, then small crosses back and forth on ground, bridge up Up and Downs, Crosses

11) Cherry Pickers (Abs) – seating position with legs off 16) Skydivers (Back) – on stomach, arms and legs apart, raise ground, reach across with opposite hand and touch ground up

12) Cat & Camel (Back) – hands and knees, dip back down, 17) Reverse Crunches (Abs) – legs straight, slightly off ground, then pull back as high as possible pull knees toward chest (Double / Single leg)

13) Single Leg Drops / Raises (Abs) – legs straight in air, 18) 6 Inches In & Outs (Abs) – legs straight, slightly off ground, lower 1 leg at a time while other remains up, switch back and feet together, then feet apart forth / legs in six inch position, raise one leg at a time while other stays down, switch back and forth 19) Bridges (Both) – on forearms and feet, keep stomach off ground, keep back flat