AUTUMN. As meetings get more regular, again you need to prioritise for maximum return in the gym and to conserve your energy for competition. Sticking with the key exercises, work with three sets of 4-6 reps and longer rests to develop neural strength with no muscle gain. This needs a lot of concentration on technique, particularly on the timing of breath and core muscles. With each repetition, follow this sequence: relax core and inhale prior to moving, engage and hold core, exhale as you move, stop and repeat. Mindful, patient gym ball exercises such as planks and bridges will build stability into the structure.
WINTER. More dynamic gym ball exercises such as lying on your back, feet on the ball doing hamstring curls will engage the core strongly while closely simulating the hamstrings’ role in the propulsion phase of the running stride. It may seem like another linear exercise at a time when you’re spending all your time running straight, but the instability of the gym ball makes sure that different parts of the hamstrings will be used in each rep. Spend a lot of time doing yoga to maintain that three dimensional movement, making sure the body doesn’t fall into a rut that doesn’t involve any sideways or rotational movement. Any gym work should be in the style of a circuit training session, with multiple exercises in all directions, light loads and little rest.
SPRING. Take a couple of weeks to build some muscle mass in the gym, to stabilise joints against the overuse injuries common in track and road running. Use this period to challenge your core stability by doing, for example, squats on Bosu balls, or cable exercises seated or kneeling on gym balls. Perform 3 sets of 8-12 reps slowly to make sure joint stabilising muscles are having a demand placed on them, rather than just the biggest most visible muscles. Pre-exercise stretching should focus on all major muscles using this method: 3 breaths in a stretch, then contract the stretched muscle for 2 breaths, and immediately repeat the stretch. Continue this ‘contract/relax’ cycle until you get no further lengthening in the muscle.
SUMMER. The increased frequency of track meetings necessitate a reduction in gym training time, but keep a weekly plyometric session to maintain power, a weekly muscle mass development session (3 sets of 8-12 reps in key exercises, speeding up their movement now) and preferably a twice-weekly yoga session to maintain joint stabiliser muscles and to take the focus away from straight line movement. The key exercises in the gym will be cable chops and pulls, medicine ball chops and throws, and heavy squats with intended acceleration at the beginning of each lift to train speed of movement. Always make sure you’re getting a thorough dynamic stretch before each running and gym session.
LATE SUMMER. Balance is crucial as you’re approaching the cross country season with all its uneven ground and obstacles. Leg strength and power are also important for muddy hills, so select your exercises to build leg and core strength (3 sets of 6-8 reps, resting around 60 seconds between sets). Exercises on one leg will match that requirement, so step-ups, one legged squats and powerful sideways ‘skaters’ will all fit well into your program. For the deceleration phase of a downhill stride, which is where most injuries crop up, kettlebell swings will be valuable. Yoga stretches will help to overcome the linear programming the body has gone through in the track season.