Sample Strength and Conditioning Routine For Track Athletes
Mondays:
Power Snatch
Jerk Behind Neck (off rack)
Front Squat
All 3x3 for warm-up, 5x2reps main
Good Mornings 5x10
Tuesdays:
Power Clean
Bench Press
Back Squat
All 3x5 for warm-up, 5x3 reps main
DB Chest supported rows 5x10
Thursdays:
Power snatch
Power Jerk from stands
Seated Military Press
Front Squat
All 3x3 for warm-up, 5x2 reps main
Reverse Lunges 5x10 per leg
Saturdays:
Power cleans
Narrow Grip Bench Press
Back Squat
All 3x5 for warm-up, 5x3 main
Leg curls 5x10
Crucifix pull-downs 5x10
45-degree hypers 5x20
Abs and calves all 4 days during warm-ups.
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Faqs
1. How many days a week should a track athlete follow a strength and conditioning routine?
Strength and conditioning routine is designed for 4 training days per week: Monday, Tuesday, Thursday, and Saturday, focusing on a mix of Olympic lifts, squats, presses, and accessory exercises.
2. Why are warm-up sets included before main lifts?
Warm-up sets (e.g., 3x3 or 3x5) prepare muscles and joints, reduce injury risk and help the athlete lift heavier safely during main working sets.
3. Should abs and calves be trained every day?
Yes, performing abs and calves during warm-ups all 4 days helps strengthen the core and lower legs, which are essential for sprinting, jumping, and overall athletic performance.
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