Cross country and basketball weight training?

Hello Im a competitive high school xc runner and a basketball player. Im trying to come up with a weight training program or any kind of training program for during and before(summer) the XC season so that when the basketball season starts I dont have to suffer from my slow twitched muscle that I builded during the xc season. And I hope I dont lose my hops from basketball and LJ for the spring season. Any Ideas for the weight training or a training schedule during the xc season??