2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Today we want to offer you one of the lightweight crossfit training options. No hard exercise. Just the usual options in a killer combination that will dramatically improve your running performance.;)
Since crossfit training consists of intense strength training that alternates with endurance exercise and sprinting, it can be very beneficial for runners and be used as a cross trainer.
To become more enduring, faster and stronger, all you need to do is add the 3-4 exercises below to your running and high-intensity interval training, at least once a week.
So, we look, try and choose different options for our crossfit workouts.
Deadlift
What works: gluteal muscles, biceps and quadriceps muscles of the thighs, back.
Target: Strengthen the back muscle group working while walking.
Execution technique
Increase your weight gradually. The algorithm for changing the number of repetitions in three approaches: 5 reps, 3 reps, 1 repetition with the maximum weight for you.
Butterfly
What works: abdominal Press.
Target: strengthen the abs.
Execution technique
Perform 10-20 repetitions, gradually increase their number to 50.
Jumping rope
What works: cardiovascular system, lower legs, biceps and quadriceps muscles of the thighs, gluteal muscles.
Target: to develop speed, agility, coordination and endurance.
Execution technique
Gradually increase the speed and duration of the exercise, and then you can add more complex jumps.
Standard squats
What works: biceps and quadriceps muscles of the thighs, gluteal muscles, core muscles.
Target: strengthen the whole body.
Execution technique
To get started, just squat 50 times, and then you can add extra weight.
Corner
What works: abs and hip flexors.
Target: Strengthen the core muscles.
Execution technique
In the simple bent-legged version, hold for 30 seconds. Then linger for the same period of time with one straightened leg, then with two straightened legs. For more complexity, you can lengthen the time.
Kettle swing
What works: biceps thighs, core muscles, back, shoulders, gluteal muscles.
Target: work out all muscles, develop flexibility, endurance and strength.
Execution technique
To get started, do 10-15 repetitions, then gradually increase their number to 50.
Jumping onto the curbstone
What works: biceps and quadriceps muscles of the thighs, gluteal muscles.
Target: to develop explosive strength and endurance.
Execution technique
Do at least 10 reps to get started. Then gradually increase the number to 50. You can also increase the height of the platform.
Wide grip pull-ups
What works: muscles of the core, back, chest, shoulders, biceps.
Target: Turn pull-ups into a functional exercise for the whole body.
Execution technique
Do as many reps as you can. Be sure to add 1-2 more repetitions each week.
Interval running
Helps runners get used to heavy loads.
The options are:
- Warming up. Then 8 intervals of 200 meters with a rest of 1, 5 minutes. Try to maintain your fastest pace for the first 3-5 seconds. Then walk 5 × 800 meters.
- Warming up. Running at maximum pace for 1.5 minutes, then 1 minute of running at an easy pace - 1 repetition. Do 6-8 of these reps.
- Warming up. Running at a fast pace for 1.5 km. Rest for 5 minutes (walk) and 2-4 intervals of 600 meters at a high pace with 1.5 minutes rest in between.
- Warming up at an easy pace. Then alternation of running at a fast pace with rest: 1 minute of running + 1 minute of rest; 2 minutes of running + 2 minutes of rest. Repeat until you get to 5 minutes.
Long distance running
Such running, unlike interval running, develops aerobic endurance.
The options are:
- Warm up and jog for 800 meters, then run at an average pace for 5 km. The workout is completed by jogging 800 meters.
- Run 15 km. Warm up and cool down - jogging 800 meters. Try to make sure that your run does not take you more than 90 minutes.
- Run 3 x 1.5 km at an average pace, diluting the run with a 10-15 minute walk for recovery.
- Run 8 km at an average pace. Then rest for 5 minutes (walking) and run 2 times for 1.5 km at an average pace, diluting the runs with 2 minutes of rest.
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