my high school team starts practice on monday, march 3. it is a 12 week season – with the big meets on saturday of the 10th and 12th week. our first competition isn’t until april 5 so we have five weeks to really get after it in the weightroom and then we hope to maintain our strength and power throughout the competitive season. here is our weights program for our sprinter/hurdler/jumper group that has weight experience for the first 4 weeks. this group has been training since november and they are familiar with all of the lifts listed in this set-up. please take a look and give me some pointers. in the past i have had the strength coach write the workouts – but that has led to problems (one hand not knowing what the other hand is doing).
monday
wu
max v (100-200m)
hang cleans 5×3 @ 75-85%
a2g squats 3×6-10 (these are especially for the girls – hoping for a little hgh boost)
rev extensions 3×6
press 3×6
pull 2×8
decline abs
med ball throws
dynamic flexibility
tuesday
dumbell/ab circuit (press and row alternated with abs – no rest)
general strength circuit
hurdle mobility
wednesday
wu
tech runs @ 90%
intensive tempo
step-ups or split squat 5×3
single leg dead lift 4×3
ghr 3×6
decline abs
dynamic flexibility
thursday
extensive tempo pool workout (water therapy recovery)
general strength circuits
hurdle mobility
friday
accel (100m-300m)
bsq 4×5 @ 75-85%
ghr 3×6
rev. extensions 3×6
decline abs
dynamic flexibility
med ball throws
other pertinent info …
1. it will be about 30-40 degrees outside all month
2. all acc/max v sessions will be conducted on a runway surface placed on a gym floor
3. our weight room is really nice
4. did i mention that the weather sucks!