I'm between two lifting programs. I'll explain both programs and hopefully I can get some feedback as to what I should do.
I'm a former collegiate runner from DIII and I'm still competing. My PRs are 10.30 and 21.18. I have a new coach with new workouts, lifts, diet, etc. He has competed at the USA Championships in the LJ.
These lifting workouts consist of:
DAY 1 – Bench, Tricep ext, tricep kickbacks, gastroc. raises, and tibialis raises
DAY 2 – Squats, cleans, lat pulldowns, pull ups, and hammy curls
DAY 3 – Incline Bench, Alternate DB Press, Seated Rows, Single leg gastroc raises, and Single leg tibialis raises
Day 4 – Single Leg Squats, Lunges, Bicep Curls, Single leg hammy curls, arm swings.
Substitute and or additional lifts: Squat press or quad ext on Day 2 and step ups or lunge jumps on day four (3×10-15)
That workout has a base phase, power phase, and apex phase. I would repeat this program over and over during the year.
The other lifting program is from the university that I ran at and it involves that works in 3, 4, 5 week programs then moves to another program. The lifts that are involved are:
Power Clean, Clean on 4" plate, Snatch on 4" plate, Hang Clean, Snatch, Hang Snatch, Back/Front squat, 1 legged squats, 1 1/4 back squats, paused front/back squat, Leg Press, Poloquin Press, DB Snatch. Lifts like that and then the athlete can inmplement any kind of upper body work they would like.
Which workout would give me the best opportunity to run at the highest level possible?
What I am thinking of doing is taking workouts from the 1st program and implementing the ones I think are most important for me or for a change up from what I have done with my upper body program.