Cross Country Training and Transitioning Into Track Season

Description

Do you want to learn how to transition your Cross Country athletes into the Track season better? Well, you've come to the right place. In this course, Coach Houston Franks reveals the steps you need to take to successfully transition your athletes. He goes over things like:

General Prep
Training
Injuries

On top of all of that he even shows what his team has done during the Cross Country season.

Lessons

1 Introduction 1:57 2 What We Have Done During CC Season 1 2:16 3 What We Have Done During CC Season 2 5:02 4 Evaluate Time Period 6:12 5 Transition 4:32 6 Time Periods 2:20 7 General Prep 2:47 8 Different Focus for Different Groups 6:27

Training

9 Workout Progressions 6:12 10 Progression Considerations 3:07 11 Anaerobic Consideration 6:18 12 Introduction of New Methods 1:48 13 Strength Training 3:02 14 Methods 3:03 15 Speed Development 6:04

Injuries

16 Injury Prevention 1:52 17 Injury Prevention Techniques 3:12 18 Other Sports 2:00 19 Track and Cross Country 4:18

Q&A

20 Q&A 14:56

How to Find the Proper Training Paces for Endurance Athletes

21 Maximize your Training 1:55 22 Common Baselines for Effort 5:38 23 Pros and Cons of Each 7:17

Steps to Using Fractionalization

24 Test to Get vVO2 3:36 25 Calculate vVO2 7:21 26 Time Continiun Chart 6:05 27 Aerobic Threshold 1:20 28 Lactate Threshold 1:55 29 Aerobic Power 1:16

Lactate Tolerance

30 1600m Pace 2:37 31 800m and 400m Pace 4:31 32 Example - Marta Freitas 6:27 33 Testing and Re-Testing 2:56 34 Final Thoughts 3:39 35 Chart That I Use 4:54

Q&A

36 Q&A 17:09

The Coach

ITCCCA

Illinois Track and Cross Country Coaches Association

Houston Franks | LSU | Assistant Coach

Houston Franks joined the LSU Staff in 2019. He coaches the mid-distance and distance runners at LSU and also was named the Head Coach of the Cross Country team.

Franks comes to Baton Rouge with 20+ years of coaching distance runners under his belt. He served as the head cross country coach at Mississippi State dating back to 2011 and he has been on staff in Starkville with the track and field program since 2004. Prior to his stint at Mississippi State, Franks’ coaching career began at Southwest Missouri State University (now known as Missouri State University); he spent five seasons in Missouri and led the Bears to three Missouri Valley Conference women’s titles on the cross country circuit.