I think this is in the right section…
I am going to be a junior in HS and i am now 5'6-5'7, and around 140lbs. I am trying to get ready for pre season xc training( august 22ish is first day of official practice), but am not sure how to train. I have a decent body fat%, but i am trying to improve my strength:weight ratio, to decrease my body fat % with increased muscle ( not primarily for xc). I don't want to be a muscle head or do a "beach workout", but i do want to be considered more "built", and i think 140 lbs is still pretty light. I play lacrosse year round, and really don't want to lose any weight/strength because i am one of the smaller players on the field. A LARGE exageration of what i would like to accomplish is brian dawkins-
who has tremendous stamina, strength, and has the intimidating look that lets everyone who see's him know.
I also have hurt my hip, lower back, and a little bit of knees, and have suffered through many physical therapy sessions, so i am trying to find a prehab routine that i can do along with a weight training/running workout, so i can become bigger, faster, and stronger for the season.
so i am seeking help for a program that will: prepare me for XC
lower a little bit of fat
prevent me from the almost inevitable injuries from distance running