OFF SEASON WEIGHT TRAINING FOR TRACK AND FIELD
SHOT, DISCUS, JAVELIN
All lifts should be done 3 x 10. Use medium to heavy weight, twice a week.
Squats
Dead lift
Power cleans
Over head press
Flat bench press
Incline bench press
OFF SEASON RUNNING
800m, 1600m, 3,200m runners should be running no less than 35 - 40 miles per week at a moderate pace.
100m, 200m, 400m runners should be 3 -5 miles per week at a fast pace. No more than one mile per day with a time of 7:30 or less.
Throwers should run 1 to 2 miles on days they do not lift.
Crunches 3 x 20
SPRINTERS, JUMPERS, DISTANCE
All lifts should be done 3 x 20. Sprinters and jumpers should use medium weight. Distance runners should use light weight. This should be done twice a week.
Straight leg dead lift
Power cleans
Leg extension
Leg curl
Dumb bell curls
Standing rows
Over head press
Flat bench press
Crunches 3 x 20