The below weight workouts are what I’ve created for our jumpers/sprinters who are interested in weightlifting this year. We should be starting next week. Feel free to make any suggestions or criticism as I want whats best for my athletes. I tried to keep things simple as most have never lifted before. Also any input on how to cycle the different phases would really help. Also note they will be running on their own Tuesday and Thursdays hopefully. Meets start in March with state at the end of May. Thanks! Edit for some reason when I post this the formatting gets screwed up so I’ve attached the excel version with 3 tabs.

Phase 1 Light

Mon Wed Fri

Squat Single Leg deadlift Squat

15xbar warm up 10x 15xbar warm up

15xbar warm up 10x 15xbar warm up

12x Lunges 12x

12x 20x 12x

12x 20x 12x

Cleans Hamstring curl Cleans

5x 12x 5x

5x 12x 5x

5x Steps ups 5x

RDL 10x RDL

10x 10x 10x

10x DB Military Press 10x

10x 12x 10x

Bench 12x DB Bench

12x 12x 12x

12x Lat Pull 12x

12x 12x Bent Row

Seated Row 12x 12x

12x 12x 12x

12x Plyo Circuit x 2 Pull ups

12x 10x squat jump 1x failure

Dips 10x split jump abs

1x failure 20x side2side line jumps

abs 10x tuck jumps

Phase 2 Moderate Weight

Mon Wed Fri

Squat Single Leg deadlift Squat

15xbar warm up 10x 15xbar warm up

15xbar warm up 10x 15xbar warm up

8x Lunges 8x

8x 16x 8x

8x 16x 8x

Cleans Hamstring curl Cleans

5x 10x 5x

5x 10x 5x

5x Steps ups 5x

RDL 8x RDL

8x 8x 8x

8x DB Military Press 8x

8x 8x 8x

Bench 8x DB Bench

8x 8x 8x

8x Lat Pull 8x

8x 8x Bent Row

Seated Row 8x 8x

8x 8x 8x

8x Plyo Circuit x 2 Pull ups

8x 10x squat jump 1x failure

Dips 10x split jump abs

1x failure 20x side2side line jumps

abs 10x tuck jumps

Phase 3 Heavy

Mon Wed Fri

Squat Single Leg deadlift Squat

15xbar warm up 10x 15xbar warm up

15xbar warm up 10x 15xbar warm up

5x Lunges 5x

5x 10x 5x

5x 10x 5x

Cleans Hamstring curl Cleans

5x 10x 5x

5x 10x 5x

5x Steps ups 5x

RDL 6x RDL

8x 6x 8x

8x DB Military Press 8x

8x 5x 8x

Bench 5x DB Bench

5x 5x 5x

5x Lat Pull 5x

5x 8x Bent Row

Seated Row 8x 8x

8x 8x 8x

8x Plyo Circuit x 2 Pull ups

8x 10x squat jump 1x failure

Dips 10x split jump abs

1x failure 20x side2side line jumps

abs 10x tuck jumps