The video below is that of a basic Kettlebell Circuit that our crew at Rapid City Stevens High School used for a portion of this off-season.
The purpose of this routine was to generally strengthen the muscles and body positions that we must utilize in distance running. We used kettlebells simply due to the fact that we weren't meeting at the high school and needed a tool to help us improve strength- and kettlebells are highly portable.
After a couple of cycles of this routine, we continued to use the kettlebell as a strength training tool throughout the Cross Country season.
Post-Cross Country, we transition into more traditional weight training in the winter track an field off-season, but it's our Cross Country kettlebell work forms the "base" of our winter strength training and allows us to work at perfecting basic movements like squatting and lunging without the stress of a barbell and heavier weights.
Hope this helps!
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