Sets and reps
All the exercises make up one round. At the start of each round, perform 1min of box jumps. Perform the V sit-ups, press-ups and shoulder press as a superset (one exercise after the other, with no rest in between) – aim for 15-25 reps of each. At the end of each round, perform 1min of skipping. Repeat 3-5 times.
1) Box jump
Muscles: Quads, hamstrings, calves
Why do it? To build explosive power in your legs
Technique:
- With your toes against the base of the platform you’re jumping onto, take one big step back and stand with your feet shoulder-width apart
- Drop into a quarter squat, swing your arms and jump explosively up
- Try to land ‘softly’, with your chest and head up, and immediately drop into the same quarter-squat position you jumped up from
- Stand upright and step off the box
Watch points: If you’re new to box jumps, begin with a platform no higher than knee height
2) Close-grip press-up
Muscles: Triceps, shoulders
Why do it? To develop the arm power necessary to drive uphill
Technique:
- Assume a press-up position, with hands slightly narrower than shoulder-width apart
- Brace your core and, keeping your elbows close to your sides, lower your body so that your chest is almost touching the floor
- Imagine you are pushing through the floor to drive your body back to the starting position
Watch points: Keep a straight back and your elbows tucked in
3) V sit-up
Muscles: Abs, quads
Why do it? To create strong, stabilising abs
Technique:
- Lie flat on your back with arms and legs outstretched
- Keeping your arms and legs straight, lift both off the floor at the same time
- Meet in the middle, aiming to touch your toes with your hands
- Lower, with control, back to the starting position
Watch points: Maintain control throughout the movement – don’t jolt your body – and focus on keeping straight limbs
4) Inverted shoulder press
Muscles: Shoulders, biceps
Why do it? To maintain good posture and running efficiency in the later stages of a race
Technique:
- Assume a press-up position
- Place your feet on the same platform used for the box jumps
- Walk your hands in so that your body forms a V shape
- With hands shoulder-width apart, lower your shoulders until your face almost touches the floor
- Drive back up to the starting V position
Watch points: If this exercise is too difficult, keep your feet on the ground and walk your hands in towards them
5) Skipping
Muscles: Calves, quads, glutes, shoulders
Why do it? To condition your legs for the unpredictable cross-country terrain
Technique:
- Stand on the skipping rope and lift the handles – for the correct length, tightening the rope should leave the handles by your chest
- Take a step forward, so that the rope is behind you, and stand with feet slightly narrower than shoulder-width apart
- With the handles close to your sides and at waist-level, swing the rope over your head and, as it comes round to about shin-height, bounce off the floor
- Land on the balls of your feet (your heels should not touch the floor) and keep a steady rhythm
Watch points: Practice makes perfect. For efficient skipping, don’t jump too high off the floor, and remember to breathe!