Cathedral Girls Cross Country Training Program Overview
Head Coach Greg Jamison leads the Cathedral Girls Cross Country team with a structured training program that includes summer and season training, workouts, strength training, stretching, and mobility exercises. The team focuses on developing young runners through a combination of running, lifting, and drills to enhance performance and achieve success in competitions. The program emphasizes periodization, differentiated training based on experience levels, and a holistic approach to developing well-rounded runners.
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Presentation Transcript
Cathedral Girls CC Head Coach Greg Jamison
Background/influence Started coaching age 22. Head coach at 24. Coaches did, HS, College, previous Tech coach Read Coaching CC successfully by Joe Newton, York Coaching CC successfully by Pat Tyson, Mead Brain Training for Runner, by Pat Fitzgerald USATF training by Legendary MN coach Scott Christenson YouTube- Obsessively
What we do: Summer Training We train 6 days a week all summer after a week break from Track. Younger runners cross train 2 days a week. Older runners 1 day a week. Run on Grass 2 days a week in the summer. Usually barefoot Long runs 8-12 miles, Total millage 25-40. Lift 2-3 days a week, 9-12 with weight, younger body weight exercises
What we do: Season Training Periodization of training; Broken down from generalization to specific prep to pre competition to competition. Each lasting about 3 weeks once the season starts. Base training plan with differentiation for group Lift, Core, Hips and hurdles all 2-3 days a week Barefoot running 1-2 week Flying 40 s 3 days a week Rollout, legs up, stretching, emphasis on ABC and calf stretches
What we do: Workouts 2 Mile time trial we use for our VO2 training guide 3 times a year Long runs 6-12 depending on years of experience and training background Tempo runs at 85% to 90% VO2 VO2 workouts done with equal rest, 1000 x 6-8 with equal rest
What we do: Strength Circuit training in the weight room 50 seconds on 10 seconds to switch 15 different exercises Plyo drills Hill workouts Complex training with a plyo movement and weight exercise 3-4 days a week of Band work focusing on hips 2024 Hips CC coaches clinic
What we do: Stretching and Mobility Dynamic warm up- walk throughs 2024 Warm up CC coaches clinic Stretch together at the end of practice 2024 Stretches CC coaches clinic Hold stretches at least 30 seconds Use hurdles for Hip mobility drills 2024 HURDLES CC Coaches clinic Do ABC s daily big emphasis in the beginning of the year
IMG_7020.MOV Walking heels, toes, outside, inside, toes pointed out, toes pointed in. Frankenstein s Toe touches (single leg dead lift) Open and close door Grass pickers Carioca slow, quick, knee up Lateral side shuffle with Arms Jog, jog, quick butt kick, high knees
Hurdles.mp4 Over/Under leading left Over/Under leading right 2 foot forward walkover lead with left 2 foot forward walkover lead with right 1 foot forward walkover Over 2 back 1 Hula hoops Pause 2 second Backwards circles Skip down middle lead left Skip down middle lead right
What we do: Recovery Stretch as a team Legs up on wall Roll out- foam roller, roller stick, Psoas/iliacus massager Recovery legs Hip hook Ice baths-end of season Gua sha knives- calves, shins, feet
Stretches.mp4 Standing hamstring stretch touch toes Standing feet spread apart touch toes Standing feet spread apart push hips out Standing left foot over right reaching to feet pushing hip out, other side Flamingo grab foot with opposite hand, left and right Sitting hurdle stretch, right leg straight left leg bent foot away from body reaching to toes then lean back and switch Laying on ground pull knee to chest, alternate Hollywood s, sitting with right leg straight and left leg over then switch Pigeon pose splits foot in front of you, alternate Sitting butterfly with legs pulled in feet close to body pulling body down to feet Sitting butterfly with legs pulled out and pulling body down to feet Siting Accelerators both legs straight and pointing toes away, decelerators ABC s both feet
Hips.mp4 HIPS WORKOUT Clam x20 each leg Band walk x 15 each way Side Leg lifts x20 each leg Single leg hip raises x20 each leg Donkey kicks x20 each leg
What we do: Team bonding/ Fun Chalk contest, age groups Summer workouts and get togethers Friday Fun day when possible, #1 game Sardines in the school Pasta feeds, 2 days before meet DQ Run, get a treat Triathlon day Sister gifts for each meet Camp Lebanon 3 days Huddle before practice Summer mountain run getaway High, Low, what to work on- Discussion as a team the day after a meet Cake off, age groups get together to bake and decorate Bead awards after meet day
What we do: Recruiting Mighty Mites youth program 4-6 graders. Emphasis the fun Invite non CC kids to summer workout and get togethers Stay positive as coaches Remember to Coach who shows up and not worry about the ones that don t
What we do: Essentials and Takeaways Speed- Flying 40 s 2-3 times a day Strength-Basic circuit lifting, Band work for hips Mobility- Dynamic stretches, leg swings, hurdle drills Training- 2 mile time trial, Train off VO2 max Fun- Friday fun day Team spirit- Sister gifts for meets Reflection- Team huddle to start practice, Pray Awards- Awards after meet; Best finish, race, cheerleader
