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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