Fitness Tests
For Cross Country the component of fitness you need is Endurance.
Endurance is important to get you through the race to the finish if you don’t have the endurance you would have to stop and therefore lose places in the race.
For this test I will do a bolt test around a track running non-stop and attempting to get as far as possible in the time.
You also need Speed Endurance.
Speed Endurance is necessary for you to pull away in a race and put in a fast section killing off challengers.
The test I will use for this is a continuous fast run timing myself every 100m if I am less than 18 seconds I carry on if over 18 second I stop and record how far I have gone this way I can test how far I can go at a high speed.
Speed
You need Speed at the end of the race to out sprint people near you and at the start f the race to gain position
To test this I will do a 60m sprint from running start.
Strength
Strength is needed for power for going up hills and at the start of the race making sure you hold your line and stay upright. Also with running if you pump you arms hard you go faster so arm strength is important like leg strength
Too measure this I will split it into 2 sections – Arms and legs.
For legs I will do step-ups as many as I can in one minute and for arm as many press-ups as I can in a minute.
Fitness tests
Results
Bolt test
Time - 15 mins
Distance – 3 850 m
This says that my endurance is good as I could keep going at a good pace without fall off to much
Sprint test
Time – 6.2 secs
Distance – 40 m
This is probably a weakness as this time is not particularly fast
Safety
You must ALWAYS warm up fully and well otherwise it is incredibly likely you will get a strain or some kind of injury. Equally important is a warm down as this helps the body recover from the exercise you have just done.
When I do the circuit I will have to make sure all equipment is safe and placed in a secure sensible position. This means not to close to anyone else and with the appropriate precautions taken so that is something does go wrong, damage can b minimised.
Warm up program
Introduction
My warm up program is for a middle distance running athlete (800m – 5miles) who is training mid week hard for a race in the future at least 7 days away. As I am currently a runner I am basing some of the basics on my current routine but adding my own views, opinions and points at various times.
1st section – Jog
Too start with the person should go on slow jog of around 1 mile or if you are by a track 4 laps. The fist lap should be not much faster than a walk and if you want you can walk it. The second and third at a slight increase so a normal jog the pace u would run a marathon at then the forth just lengthening your stride so your at around 10k pace.
2nd section – Stretch
All stretches should be held for 15 – 20 seconds unless stated otherwise
3rd section – dynamic mobility
These are some drills / run throughs. The idea is to loosen up you muscles. They should be done on a straight flat area of around 30 m. Each should be done twice through over as much of the distance as possible with a brisk walk back in between
1 – Long strides – open up the hamstring out
2 – High knees bring your knees up too level or above your hip trying not too lean back this helps too loosen up the hips and the quads meanwhile also strengthening them and calves.
3 – Hill Flicks – bring your heels up to your buttocks repeatedly at a fast pace. Try not too lean forward. This helps to starch your quads in the other direction and your calf’s.
***both 2 and 3 are used too improve your style as well if you practise this kind of running then it may come into your natural running style giving you a better back lift or knee lift!!!
4 – Side bound – side step concentrating on height rather than distance using your arms. This is good for the side quads and also for you arms encouraging they too go up.
5 – Accelerations – start of at a slow jog then move into a stride and then a sprint (you preferably need a bigger space for this e.g. 50 -60m). The concentration is on the change of speed. This is too further open out all of the muscles gradually for harder use.
This warm up done slowly taking time and precision may take about 40 – 45 mins nut done fast so you can get running sooner around 25 -30
!!!ANY QUICKER THAN THIS AND YOU PROBLY WONT HAVE DONE IT CORRECTLY IF IT NEEDS TOO BE DONE FASTER ONLY CERTAIN BITS SHOULD BE LEFT OUT AND THAT SHOULD ONLY BE THE CASE IF THE RUN STARTS AT A SLOW PACE!!!
Time of Training
This training is to improve my fitness for the cross country season. This means to gain the most from my circuit I should do it in the autumn just before the season starts. This means that I can go into the first races in good condition to run well.
The first race of the season is the first Saturday of October so I want to finish the program the week before this.
Relate to theory
Specificity
Progression
Overload
Reversibility
Tedium
Specificity is to concentrate on a certain aspect of the sport or part of your body, so that you can improve on it. The reason for this could be to improve a weakness e.g. Press – ups to improve upper body (see page ___) or improve an aspect which is important for an event coming up e.g. Hill running at a race with lots of hills.
Progression is to increase the amount of something that you do over time e.g. more press-ups on the second week than the first and so on, this will be shown in my table of results. (see page ___) This is a particularly good method because you make the most of the fact your body gets stronger.
Overload is to make something harder for yourself so that when you do it normally it’s easier. To do this I will add weights to my ankles when running. Also over the weeks I will decrease the recovery that I have between activities. (This is also linked to progression.) I will also need to take into consideration my training threshold as I do not want to push myself too hard on one activity and I can’t do anything on the next. For this reason I will make sure I don’t do too much.
Reversibility is the fact that if you stop training you will lose the fitness. For this reason I will do the training equally spaced over 6 weeks and I hope that I can’t avoid injury and illness so that I can do it to my best ability.
Tedium is linked to boredom. I will need to make sure I am still concentrating all the time. Circuits are good for this as there are a range of activities ad its not just one thing.
My Circuit Station by Station
- Press-ups
Description – keeping your hole body straight lift yourself of the ground with your arms with no other part of you body touching the floor other than you toes. Push until your arms are at full stretch and the lower yourself till your nose touches the ground. Then Repeat.
Reason - I have included press ups in my circuit to improve my upper body strength I have decided to do lots of them as it is endurance of my strength that I need to do better in my cross country races.
Other – I will always be on a mat for safety.
← Position at top of press up
- Sideways step overs
Description – Stand to the right of a bench facing parrellel to it. Step up onto the bench sideways then step down on the other side to where you started from. Then go back over. This is one step over.
Reason – This improves strength in your calfs hamstring and quads.
Other - I will have to wear appropriate gripping shoes and ensure the bench is safe for use.
- Seal Presses
Description – with all you body straight and your arms holding you up in the position at the top of a press up. Then put your legs wide apart and your ready to start. Push backwards and up with you arms. Push forwards and own with your legs and pull/lower yourself with your arms arch you back and then push out and up, bending your back into the kind of position you would imagine an seal in. Then repeat.
Reason – Improves back arm and leg muscles but this is mainly for back to help support me.
Other – I will go this on a mat and ensure that I have warmed up properly.
←Position at end of press
(4)Shuttle Runs
Description – running from end to end of a sports hall.
Reason – As I am running as my sport this will help improve the specific muscles you need to run in my races. I will be doing lots of these as I need to build up my endurance.
Other – ensure appropriate footwear is worn and a reasonable amount of space is given for you to run.
(5)Sit ups
Description - Lie on your back with you knees bent at around 45 degrees. Pull yourself up with your stomach so your neck is about a foot above the ground then slowly let yourself back down to around an inch.
Reason – Strengthens your stomach muscles
Other – ensure legs are bent at all times otherwise you will damage quads. Use a map and have appropriate space.
← Position at start after this your shoulder blades should not touch the ground
(6)Step ups
Stand facing a bench. Step up onto it with both feet then step of it backwards. Then repeat.
Reason – Helps build strength in legs especially calves and quads. This is also very relevant to up hill running and it is this power you need to get up hills.
Other – Ensure bench is secure and a reasonable amount of space is provided. Appropriate footwork is also necessary.
← Shows position half way up and at top of step up.
(7)Running Squats
Description -Get into the press up position at the top of the press up. The make a running action with you legs in and out one leg at a time. Bringing you knee up to your chest.
Reason – Improves arm strength quads and is likely to cause lactic acid build up which will help me get used to thins for races. Very good for power.
Other – On a mat with appropriate space and footwear.
← Start position then one leg forward position.