Weights & Drills 2018

WEIGHT WORKOUT 2017 AND 2018 TRACK

WEIGHT WORKOUT (TRACK SEASON)

                                           “A” DAY

WORKOUT / EXERCISE REPS/ TIME
BENCH PRESS 3X10
RUNNING ARMS W/10 POUND WEIGHTS 2X40 (COUNT EACH ARM AS 1)
BOX JUMPS 3X10
FLIES

(LAY DOWN ON BENCH AND ARMS EXTEND AND THEN RAISE EACH TO MEET ABOVE YOU IN THE MIDDLE)

3X10
PULL UPS 3X8
TRICEP EXTENSIONS 3X10
LUNGES

(W/ WEIGHTS ABOVE HEAD)

3X20 (COUNT EACH LEG AS 1)
DIPS

(USING PLYO BOX TO DIP DOWNWARD)

3X10
WALL JUMP LUNGES

(MOVE ARMS IN RUNNING FORM)

2X20 (COUNT EACH LEG AS 1)
FLUTTER KICKS 3X1 MIN
WALL SIT 3X1 MIN
PARTNER LEG PUSH DOWN 3X15 PUSHES

“B” DAY

WORKOUT / EXERCISE REPS/ TIME
LATERAL RAISES

(OUT TO THE SIDE)

3X10 (EACH ARM NEEDS 10)
FRONT RAISES

(BOTH RAISE IN FRONT OF YOU SHOLDER HIGHT)

3X10 (BRING BOTH ARMS UP TOGETHER)
RUNNING ARMS  W/ 10 POUND WEIGHTS 2X40 (COUNT EACH ARM AS 1)
JUMP LUNGES 2X20 (COUNT EACH LEG AS 1)
DIPS USING DIP BAR 3X8 (OR AS MANY AS POSSIBLE)
SQUATS

(USING SQUAT RACK)

3X10
SPIDER PUSH UPS 3X10
BICEP CURLS 3X8
JUMP SQUATS

(USING MED BALL OR WEIGHT ABOVE YOUR HEAD)

2 X 1 MIN
RUSSIAN TWIST W/MED BALL 3 X 1 MIN
SUPERMAN W/WEIGHTS

(LIE ON STOMACH AND BRING WEIGHTS UP AND DOWN)

3X10
KICK BACKS 2X12

“C” DAY

WORKOUT / EXERCISE REPS/ TIME
STANDING MILITARY PRESS 3X10-12
HAND CLING 3X3-6
AS MANY AS POSSIBLE WORKOUT:

5 PULL UPS

5 BOX JUMPS

10 PUSH UPS (OR SPIDER)

30 JUMP ROPES

5 HAND CLING

 

10 MIN TOTAL

(GET IN AS MANY ROUNDS OF THIS WORKOUT YOU CAN)

FLEXIBILITY & FORM WORKOUT

SH RUNNERS

**ALL THESE EXERCISES ARE NOT DONE FOR SPEED, BUT YOU MUST TAKE YOUR TIME ON THEM**

EXERCISE EXPLAINATIONS SETS REPS
HURDLE DRILLS

 

Right Bent Knee over Hurdle 2-3 (Down/Back =1)  
  Left Bent Knee over Hurdle 2-3 (Down/Back =1)  
  Scisors Over all 2-3 (Down/Back =1)  
  Under All (stretch leg out) 2-3 (Down/Back =1)  
  Over All hurdles 2-3 (Down/Back =1)  
  Over / Under 2-3 (Down/Back =1)  
       
MED BALL

*means do with partner

*MEANS DO WITH PARTNER

*Sit Up Pass

(go all the way back and touch med ball to floor, keep it above your head at all times)

2-3 15
  *CHEST PASS

(STANDING AND THROW BALL FROM CHEST TO YOUR PARTNERS CHEST)

2-3 15
  *OVER-HEAD PASS

(STANDING AND THROW BALL FROM ABOVE YOU HEAD, USING YOUR TRICEPS)

2-3 10
  BALL SLAMS

(TAKE BALL ABOVE YOUR HEAD AND AT THE SAME TIME YOU SQUAT DOWN THROW THE BALL TO THE FLOOR)

2 10
  RUSSIAN TWIST 2 50 (EACH SIDE IS COUNTED AS 1)
       
FLEXIBILITY

(USING THERABANDS)

HIP ABDUCTION 2-3 10 ON EACH LEG
  PULL BACK 2-3 10 ON EACH LEG
  FORWARD KICK 2-3 10 ON EACH LEG

 

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