Cross Country (Phase 1)

Coach Corsini

Cross Country

Coach

Dominic Corsini, MS, MEd, CSCS

This program is designed for off-season cross country athletes, but it can be easily adapted to runners from various backgrounds. The program consists of 3 training sessions per week, and lasts for 5 total weeks. It includes various types of running, with emphasis on aerobic and anaerobic energy system development, and strength development.

$15

Get Cross Country (Phase 1)

Aerobic Development

Build that big engine to power yourself through the race. Aerobic energy systems development is vital to pear sports performance. This program uses various types of runs to better develop your aerobic system and maximize your performance.

Prevent Injury

Strength training has been linked to reduced injury risk in athletes. Too many runners subject themselves to injury risk by ignoring strength training. Don't fall into this trap; train to get stronger and remain injury free!

Have Fun

Running can be tedious. Diversify your training with different types of running aimed at developing different energy systems, while simultaneously keeping it fresh. Train hard, but have fun doing so!

Features

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Somewhere to run // Dumbbells // Mini bands

Sample Week

Week 1 of 5-week program

Sunday

Week 1 Day 1

Pillar Prep Series 1

1 x 10

Movement Prep Series 1

1 x 15

Run

1 x 20:00

Strides

4 x 70

Foam Roll

1 x 10:00

Tuesday

Week 1 Day 3

Pillar Prep Series 2

1 x 10

Dynamic Flexibility Series 1

1 x 10

Glute Activation 1

1 x 10

Goblet Squat

3 x 12

1-Arm DB Row

3 x 12

Single Leg RDL

3 x 12

DB Bench Press

3 x 12

DB Lateral Raise

3 x 12

Core Active Straight Leg Raise

3 x 12

Run

1 x 15:00

Friday

Week 1 Day 6

Pillar Prep Series 1

1 x 10

Heroic Warm-up

1 x 10

Run

1 x 4

Strides

4 x 70

Foam Roll

1 x 10:00

Coach

More from Coach Corsini

Dominic Corsini, MS, MEd, CSCS

Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Sports Counseling, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.

Leave nothing to chance

The offseason provides you with an opportunity. It's a chance to get better while your competition is getting worse. Get stronger, faster, and optimize your performance with offseason training today!

Get Cross Country (Phase 1)