OSX Fitness Men's Track Off Season

Strength and Conditioning Program

This program is designed for off season training and should start a minimum of 3 months before the start of your season. It is very important to include your regular distance or sprint work with this lifting program. The program should not take longer then 35-45 minutes to complete and should be done after your running workout.

Track has many different shapes and size runners, but the one constant is that every coach wants strong runners whether you are distance or sprints. You are going to have to figure out your 1 rep max for each exercise. Experiment your first week in the weight room and write it down. Make the adjustments to the weights in the program according to your 1 rep max for each exercise. You want to hit each exercise at 55-70% of your maximum lifts.

Increase the weight when you are able to perform the last set of a particular exercise without a problem. After you you increase the weight you may not be able to reach the total for the final set. That's what is supposed to happen. You have to keep working hard to make your gains in the off season.

 

Men's Track - Off Season
Monday
 
Wednesday
Friday
Hang Clean
 
Push Press
Hang Clean w/Push Press

4 sets of 5 Reps

 

4 sets of 5 Reps

4 sets of 5 Reps

Squat
  
Front Squat
Bench Press
4 sets of 8 Reps
 
4 sets of 8 Reps
4 sets of 10 Reps
Step Ups With Bar
 
DB Lunges
DB Incline Presses
3 sets of 8 Reps
 
3 sets of 8 Reps
3 sets of 8 Reps
Bent Over Rows
 
Pull Ups
DB Decline Presses
3 sets of 10 Reps
 
3 sets of 10 Reps
3 sets of 10 Reps
Dead Lifts
 
Glut Ham Raises
Triceps Pushdowns
3 sets of 8 Reps
 
3 sets of 10
3 Sets of 10
Shoulder Press
 
DB Side Raises
DB Biceps Curls
3 sets of 8 Reps
 
4 sets of 20
 
Close Grip Bench Press
 
DB Pull Over
 
3 sets of 8 Reps
 
3 sets of 20
 
Hammer Curls
 
Skull Crushers
 
3 sets of 10 Reps
 
3 sets of 10 Reps
 
       
Abs
  
Abs
Abs
Crunches
2 sets of 50
 
Bridges - Front - Left - Right and Back held for 90 seconds each.
Full Sit Ups - 4 sets of 25
Legs Raises
3 sets of 25
   
Incline Sit Ups - 2 sets of 25

 

Stick with this program because it works. If you choose to use it send us your comments and pictures so we can post them on OSXFitness.com.

Good Luck.