1

Introduction
Chapter 1: Strength Training
2

Strength Training Concepts
3

Male vs Female Training Concepts
4

Strength Training Safety
5

2 vs 3 Days of Weight Training
6

Never Lift to Failure
7

Cross Country Lifting Technique
8

Core Training Specifics
Chapter 2: Core Training Drills
9

Crunches
10

Leg Lifts
11

Push Up
12

Weighted Crunch
Lesson 13:
Leg Toss
Chapter 3: Strength Training Drills
14

Arm Curls
15

Leg Curls
16

Bench Press
17

Light Squat
18

Dumbbell Flys
19

Leg Extensions
20

Calf Raises
Chapter 4: Rest & Recovery
21

Principles of Rest & Recovery
Chapter 5: Hydration
22

Hydration for Better Performance
Chapter 6: Aerobic Athlete
23

Fueling the Aerobic Athlete