The focus of this phase is to maintain the basic strength established in the previous phases while improving
power and muscular endurance through hills, intervals and steady state efforts. Athletes may find that hip
extension strengthening exercises may cause too much fatigue when mixed with hills and interval training. As
races approach, these exercises may need to be reduced or eliminated. Continue to work on core
strengthening and areas of weakness. Plyometric exercises are discontinued during this phase of training.
Length: During Peak and Race phases of training
Sessions/week: 1
Sets/session 2 - 3
Reps/set 6 - 12
Load 60% initial sets (80% last set) 1RM
The bold exercises follow these guideline and the others maintain the AA guidelines.
Exercises:
Lower Body
1. squats
2. leg presses
3. step – ups
4. forward lunges
5. single leg squats
6. Hamstring curls
7. knee extensions
8. heel raises
Upper Body
1. Standing bent arm lat pulls
2. standing rows
3. push-ups
4. chest press
5. seated rows
Core
1. abdominal twists
2. wood chops
3. bridges
4. pikes
5. contralateral arm and leg extensions
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
