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