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Functional Training

Sample Strength and Conditioning Routine For Track Athletes

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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