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Track & Field Weight Training Fall Lifting Week 1- Short Sprinters

Your Name: ___________________________________________ Day 1 Observation by coach in the weight room. Continue with lifting progression from previous weeks.

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Bench Press 4 X 8 3/1/1/0 60 ____ ____ ____ ____ A. Pull Ups 4 X 8 1/1/3/0 120 ____ ____ ____ ____ B. Military Press w/DB 3 X 8 3/1/1/0 60 ____ ____ ____ ____ B. Tricep Extension 3 X 8 3/1/1/0 120 ____ ____ ____ ____ C. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ C. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____ D. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________

Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 4 X 4 ____ ____ ____ ____ A. Box Jumps 4 X 4 ____ ____ ____ ____ B. Front Squat 4 X 8 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 8 1/1/3/0 120 ____ ____ ____ ____ C. Calf Raises w/ wt. 3 X 6 1/1/3/0 60 ____ ____ ____ ____ C. Hanging Curl Up 3 X 8 1/1/1/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

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Track & Field Weight Training Fall Lifting Week 2

Short Sprinters

Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 4 X 4 ____ ____ ____ ____ A. Box Jumps 4 X 4 ____ ____ ____ ____ B. Front Squat 4 X 8 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 8 1/1/3/0 120 ____ ____ ____ ____ C. Calf Raises w/ wt. 3 X 6 1/1/3/0 60 ____ ____ ____ ____ C. Hanging Curl Up 3 X 8 1/1/1/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Bench Press 4 X 8 3/1/1/0 60 ____ ____ ____ ____ A. Pull Ups 4 X 8 1/1/3/0 120 ____ ____ ____ ____ B. Military Press w/DB 3 X 8 3/1/1/0 60 ____ ____ ____ ____ B. Tricep Extension 3 X 8 3/1/1/0 120 ____ ____ ____ ____ C. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ C. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____ D. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 4 X 4 60 ____ ____ ____ ____ A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Full Squat 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Romanian DL 4 X 6 1/1/3/0 120 ____ ____ ____ ____ (RDL – work on technique. Add weight as you get better with form) C. Calf Raises w/ wt. 3 X 6 1/1/3/0 60 ____ ____ ____ ____ C. Hanging Curl Up 3 X 8 1/1/1/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

“The Will To Win Means Nothing Without The Will to Train.”




Short Sprinters


Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. InclineBench Press 4 X 8 3/1/1/0 60 ____ ____ ____ ____ A. Chin Ups 4 X 8 1/1/3/0 120 ____ ____ ____ ____ B. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Tricep Pull Downs 3 X 6 3/1/1/0 120 ____ ____ ____ ____ C. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ C. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____ D. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 4 X 4 60 ____ ____ ____ ____ A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Split Squat w/DB 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Romanian DL 4 X 6 3/1/1/0 120 ____ ____ ____ ____ (RDL – work on technique. Add weight as you get better with form) C. Calf Raises w/ wt. 3 X 6 1/1/3/0 60 ____ ____ ____ ____ C. Hanging Curl Up 3 X 8 1/1/1/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

“The Will To Win Means Nothing Without The Will to Train.”




Short Sprinters


Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Bench Press 4 X 8 3/1/1/0 60 ____ ____ ____ ____ A. Chin Ups 4 X 8 1/1/3/0 120 ____ ____ ____ ____ B. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____ (seated with twist) B. Tricep Extensions 3 X 6 3/1/1/0 120 ____ ____ ____ ____ C. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ C. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____ D. Static Stretch for 10’



Lifting Partner’s Signature: ____________________________________

Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 5 X 4 60 ____ ____ ____ ____ A. Box Jumps 5 X 4 120 ____ ____ ____ ____ B. Dead Lifts 4 X 4 60 ____ ____ ____ ____ B. Leg Toss w/bar 3 X 6 3/1/3/0 60 ____ ____ ____ ____ C. Pull Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Hanging Curl Up 3 X 8 1/1/2/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without

The Will to Train.”




Short Sprinters


Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Incline Bench Press 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Chin Ups 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____ (seated with twist) D. Tricep Extensions 3 X 6 3/1/1/0 120 ____ ____ ____ ____ E. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ F. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____ Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 5 X 4 60 ____ ____ ____ ____ A. Box Jumps 5 X 4 120 ____ ____ ____ ____ B. Dead Lifts 4 X 4 60 ____ ____ ____ ____ B. Leg Toss w/bar 3 X 6 3/1/3/0 60 ____ ____ ____ ____ C. Pull Ups (low bar) 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Hanging Curl Up 3 X 8 1/1/2/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without





Short Sprinters

Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 5 X 4 ____ ____ ____ ____ A. Box Jumps 5 X 4 ____ ____ ____ ____ B. Front Squat 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Calf Stretch 2 X 10 seconds each calf C. Hanging Curl Up 2 X 8 1/1/1/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________





Short Sprinters





Track & Field Weight Training Winter Lifting Week 8

Short Sprinters


Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Bench Press 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____ D. Tricep Extensions 3 X 6 3/1/1/0 120 ____ ____ ____ ____ E. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ F. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____ Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch (technique) 5 X 4 60 ____ ____ ____ ____ A. Box Jumps 5 X 4 120 ____ ____ ____ ____ B. Dead Lifts (add weight) 4 X 4 60 ____ ____ ____ ____ B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ C. Calf Stretch C. Hanging Curl Up 3 X 8 1/1/2/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without




Track & Field Weight Training Winter Lifting Week 9

Short Sprinters


Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Incline Bench Press 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Chin Ups 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____ D. Tricep Extensions 3 X 6 3/1/1/0 120 ____ ____ ____ ____ E. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ F. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____ Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch (technique) 5 X 4 60 ____ ____ ____ ____ A. Box Jumps 5 X 4 120 ____ ____ ____ ____ B. Dead Lifts (add weight) 4 X 4 60 ____ ____ ____ ____ B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ C. Calf Stretch C. Hanging Curl Up 3 X 8 1/1/2/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without




Track & Field Weight Training Winter Break Lifting

Week 10 Short Sprinters

Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 5 X 4 ____ ____ ____ ____ A. Box Jumps 5 X 4 ____ ____ ____ ____ B. Back Squat 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 6 1/1/3/0 120 ____ ____ ____ ____ (hamstring curl can be a substitue) C. Hanging Curl Up 4 X 8 1/1/1/0 120 ____ ____ ____ ____ C. B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ D. Calf Stretch 4 X 10 seconds each calf D. Decline Sit Ups with weight 4x 15 ____ ____ ____ ____ E. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Bench Press 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____ D. Tricep Extensions 3 X 6 3/1/1/0 120 ____ ____ ____ ____ E. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ F. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____



Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________

Day 3 (if possible) Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch (add weight) 5 X 4 60 ____ ____ ____ ____ (you can also do a one handed snatch with a dumb bell) A. Box Jumps 5 X 4 120 ____ ____ ____ ____ B. Dead Lifts (add weight) 4 X 4 60 ____ ____ ____ ____ B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ C. Hanging Curl Up 4 X 8 1/1/1/0 120 ____ ____ ____ ____ C. B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ D. Calf Stretch 4 X 10 seconds each calf D. Decline Sit Ups w/twist + weight 4 X 1 ____ ____ ____ ____ E. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without

The Will to Prepare.”





Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 5 X 4 ____ ____ ____ ____ A. Box Jumps 5 X 4 ____ ____ ____ ____ B. Back Squat 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 6 1/1/3/0 120 ____ ____ ____ ____ (hamstring curl can be a substitue) C. Hanging Curl Up 4 X 8 1/1/1/0 120 ____ ____ ____ ____ C. B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ D. Calf Stretch 4 X 10 seconds each calf D. Decline Sit Ups with weight 4x 15 ____ ____ ____ ____ E. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Bench Press 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____ D. Tricep Extensions 3 X 6 3/1/1/0 120 ____ ____ ____ ____ E. Hanging Obliques 3 X 8 120 ____ ____ ____ ____ F. Back Hypers + wt. 3 X 8 3/1/1/0 60 ____ ____ ____ ____



Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________

Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch (add weight) 5 X 4 60 ____ ____ ____ ____ (you can also do a one handed snatch with a dumb bell) A. Box Jumps 5 X 4 120 ____ ____ ____ ____ B. Dead Lifts (add weight) 4 X 4 60 ____ ____ ____ ____ B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ C. Hanging Curl Up 4 X 8 1/1/1/0 120 ____ ____ ____ ____ C. B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ D. Calf Stretch 4 X 10 seconds each calf D. Decline Sit Ups w/twist + weight 4 X 1 ____ ____ ____ ____ E. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without






Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 5 X 3 ____ ____ ____ ____ A. Box Jumps 5 X 3 ____ ____ ____ ____ B. Back Squat 4 X 5 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Hanging Curl Up 4 X 8 1/1/1/0 120 ____ ____ ____ ____ C. B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ D. Calf Stretch 4 X 10 seconds each calf D. Decline Sit Ups with weight 4 x 15 ____ ____ ____ ____ E. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Press Press 4 X 4 60 ____ ____ ____ ____ A. Eccentric Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Bench Press 4 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 3 X 6 3/1/1/0 60 ____ ____ ____ ____



C. Tricep Pull Downs 3 X 6 3/1/1/0 120 ____ ____ ____ ____ D. Hanging Obliques 3 X 8 60 ____ ____ ____ ____ D. Back Hypers + wt 3 X 8 3/1/1/0 120 ____ ____ ____ ____ E. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________

Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch 4 X 4 60 ____ ____ ____ ____ (you can also do a one handed snatch with a dumb bell) A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Calf Stretch 3 X 10 seconds each calf B. Decline Sit Ups w/twist + weight 3 X 15 ____ ____ ____ ____ C. Z Squat 3 X 6 3/1/1/0 60 ____ ____ ____ ____ C. Chin Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without




Track & Field Weight Training Lifting Week 13 Short Sprinters

Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Cleans 5 X 3 ____ ____ ____ ____ A. Box Jumps 5 X 3 ____ ____ ____ ____ B. Back Squat 4 X 4 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Hanging Curl Up 4 X 8 1/1/1/0 120 ____ ____ ____ ____ C. B. Leg Toss w/bar 4 X 6 3/1/3/0 60 ____ ____ ____ ____ D. Calf Stretch 4 X 10 seconds each calf D. Decline Sit Ups with weight 4 x 15 ____ ____ ____ ____ E. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Press Press 4 X 4 60 ____ ____ ____ ____ A. Eccentric Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Bench Press 3 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 2 X 6 3/1/1/0 60 ____ ____ ____ ____ C. Tricep Pull Downs 2 X 6 3/1/1/0 120 ____ ____ ____ ____



D. Hanging Obliques 2 X 8 60 ____ ____ ____ ____ D. Back Hypers + wt 2 X 8 3/1/1/0 120 ____ ____ ____ ____ E. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________

Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch 4 X 4 60 ____ ____ ____ ____ (you can also do a one handed snatch with a dumb bell) A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Calf Stretch 3 X 10 seconds each calf B. Decline Sit Ups w/twist + weight 3 X 15 ____ ____ ____ ____ C. Z Squat 3 X 6 3/1/1/0 60 ____ ____ ____ ____ C. Chin Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ D. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without





Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 A. Power Cleans 5 X 2 ____ ____ ____ ____ ____ A. Box Jumps 5 X 2 ____ ____ ____ ____ ____ B. Back Squat 4 X 4 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 4 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Hanging Curl Up 3 X 8 1/1/1/0 60 ____ ____ ____ ____ C. B. Leg Toss w/bar 3 X 6 3/1/3/0 120 ____ ____ ____ ____ D. Calf Stretch 3 X 10 seconds each calf D. Decline Sit Ups with weight 3 x 10 ____ ____ ____ ____ E. Mobility (see reverse side) & Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Press Press 4 X 4 60 ____ ____ ____ ____ A. Eccentric Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Bench Press 2 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 2 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 2 X 6 3/1/1/0 60 ____ ____ ____ ____ C. Dips w/weight 2 X 6 3/1/1/0 120 ____ ____ ____ ____



D. Hanging Obliques 2 X 8 60 ____ ____ ____ ____ D. Back Hypers + wt 2 X 8 3/1/1/0 120 ____ ____ ____ ____ E. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________

Day 3 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch 5 X 4 60 ____ ____ ____ ____ A. Box Jumps 5 X 4 120 ____ ____ ____ ____ B. Calf Stretch 3 X 10 seconds each calf B. Decline Sit Ups w/twist + weight 3 X 16 ____ ____ ____ ____ C. Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without


Mobility: 1. Knee Squeezes x 8 2. Hip Rocker w/ leg out x 6 3. Hip Rocker on knee into wall x 6 4. Wall Ankle Mobility x 6 5. Squat Bottom w/ Reach x 6 6. Walking Spiderman x 8




Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 A. Power Cleans 5 X 4 ____ ____ ____ ____ ____ A. Box Jumps 5 X 4 ____ ____ ____ ____ ____ B. Jump Squat 3 X 3 10/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Mobility (see reverse side) & Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Press Press 4 X 4 60 ____ ____ ____ ____ A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Bench Press 3 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 2 X 6 3/1/1/0 60 ____ ____ ____ ____ C. Dips w/weight 2 X 6 3/1/1/0 120 ____ ____ ____ ____ D. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 (if you are not racing) Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch 4 X 4 60 ____ ____ ____ ____ (you can also do a one handed snatch with a dumb bell) A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Calf Stretch 3 X 10 seconds each calf B. Decline Sit Ups w/twist + weight 3 X 16 ____ ____ ____ ____ C. Mobility and Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without






Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 A. Power Cleans 5 X 4 ____ ____ ____ ____ ____ A. Box Jumps w. wt vest 5 X 4 ____ ____ ____ ____ ____ B. Jump Squat 3 X 5 (fast rhythm) 60 ____ ____ ____ ____ B. Glute/Ham Raise 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Leg Toss w/ bar 3 X 10 3/1/3/0 ____ ____ ____ ____ C. Mobility (see reverse side) & Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Power Press Press 4 X 4 60 ____ ____ ____ ____ A. Eccentric Box Jumps4 X 4 120 ____ ____ ____ ____ B. Bench Press 2 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Chin Ups 2 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Military Press w/DB 2 X 6 3/1/1/0 60 ____ ____ ____ ____ C. Dips w/weight 2 X 6 3/1/1/0 120 ____ ____ ____ ____ D. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 (if you are not racing) Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch 4 X 4 60 ____ ____ ____ ____ A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Back Squat 3 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Calf Stretch 3 X 10 seconds each calf C. Decline Sit Ups w/twist + weight 3 X 16 ____ ____ ____ ____ D. Mobility and Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without






Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 A. Power Cleans 3 X 3 ____ ____ ____ ____ ____ A. Box Jumps w. wt vest 3 X 3 ____ ____ ____ ____ ____ B. Jump Squat 3 X 3 10/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Curl up on bench w/ bar 3 X 10 3/1/3/0 ____ ____ ____ ____ C. Decline Sit up w/Med Ball 3 x 10 D. Mobility (see reverse side) & Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch Cleans 3 X 3 ____ ____ ____ ____ A. Box Jumps w. wt vest 3 X 3 ____ ____ ____ ____ B. Bench Press Throw 3 X 3 10/1/1/0 60 ____ ____ ____ ____ B. Pull Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Back Squat 2 X 6 3/1/1/0 60 ____ ____ ____ ____ C. Hamstring Curl 2 X 6 1/1/3/0 120 ____ ____ ____ ____ D. Static Stretch for 10’



Lifting Partner’s Signature: ____________________________________

“The Will To Win Means Nothing Without






Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 A. Power Cleans 3 X 3 ____ ____ ____ ____ ____ A. Box Jumps w. wt vest 3 X 3 ____ ____ ____ ____ ____ B. Jump Squat 3 X 3 10/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Curl up on bench w/ bar 3 X 10 3/1/3/0 ____ ____ ____ ____ C. Decline Sit up w/Med Ball 3 x 10 D. Mobility (see reverse side) & Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch 4 X 4 60 ____ ____ ____ ____ A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Back Squat 3 X 5 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 3 X 5 1/1/3/0 120 ____ ____ ____ ____ C. Bench Press Throw 3 X 3 10/1/1/0 60 ____ ____ ____ ____ C. Pull Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ D. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



“The Will To Win Means Nothing Without






Your Name: ____________________________________________ Day 1 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 Set 5 A. Power Cleans 3 X 3 ____ ____ ____ ____ ____ A. Box Jumps 3 X 3 ____ ____ ____ ____ ____ B. Jump Squat (rhythmic) 3 X 3 0/0/0/0 60 ____ ____ ____ ____ B. Glute/Ham Raise (No Weight) 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Leg Toss on bench w/ bar 3 X 10 3/1/3/0 ____ ____ ____ ____ C. Decline Sit up w/Med Ball 3 X 10 D. Mobility (see reverse side) & Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________

Day 2 Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Bench Press Throw 3 X 3 10/1/1/0 60 ____ ____ ____ ____ A. Pull Ups 3 X 6 1/1/3/0 120 ____ ____ ____ ____ B. Behind the Neck Press 2 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Dips w/weight 2 X 6 3/1/1/0 120 ____ ____ ____ ____ C. Static Stretch for 10’ Lifting Partner’s Signature: ____________________________________



Day 3 (if you are not racing at HEPS) Exercise Sets/Reps Tempo Rest Set 1 Set 2 Set 3 Set 4 A. Snatch 4 X 4 60 ____ ____ ____ ____ A. Box Jumps 4 X 4 120 ____ ____ ____ ____ B. Back Squat 3 X 6 3/1/1/0 60 ____ ____ ____ ____ B. Glute/Ham Raise 3 X 6 1/1/3/0 120 ____ ____ ____ ____ C. Calf Stretch 3 X 10 seconds each calf C. Decline Sit Ups w/twist + weight 3 X 16 ____ ____ ____ ____ D. Mobility and Static Stretch for 10 Minutes Lifting Partner’s Signature: ____________________________________ “The Will To Win Means Nothing Without




day 1 - complete track and field€¦ · track & field weight training fall lifting week 1-...

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