OSX Fitness Track Sprinters and Jumpers

Strength and Conditioning Program

Track and field is one of our true passions here at OSX Fitness. We train and coach more track and field athletes than any other sport. Most of us here at OSX Fitness have no less than 10 years of experience in the sport. Personally I have been coaching for 12 years. We love track and field because it encompasses all aspects of sports and is truly the hardest sport to train for. Remember ..other sports use running as a punishment.....

We designed this program for sprinters and jumpers and should be used in the off season as well as in season. The only difference is the amount of weight you are lifting. Use heavier weight in the off season and lighten up during your in season. It is also very important to include warm ups and a cool down with this lifting program.

Increase the weight for your first set of an exercise when you are able to perform the last set of a that 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 and maintain what you have gained during the in season.

Incorporate this program along with your normal sprint and throwing workouts, drills, warm-ups and cool downs.

Track Strength and Conditioning for Sprinters and Jumpers
       
Monday
 
Wednesday
Friday
Front Raises
 
1 Armed Dumbbell Presses
Box Jumps

3 sets of 8 Reps

 

2 sets of 8 Reps

4 sets of 10 Reps

Side Raises
 
Bent Over Dumbbell Raises
Leg Extension
3 sets of 8 Reps
 
3 sets of 8Reps
3 sets of 8 Reps
Leg Curls
 
Bench Press
Leg Press
3 sets of 8 Reps
 
3 sets of 6-8 Reps
3 sets of 8 Reps
Dumbbell Step-Ups
 
Bent Over Barbell Rows
Leg Curls
3 sets of 6 Reps
 
3 sets of 8 Reps
3 sets of 12 Reps
Pull-Ups
  
Dumbbell Step-Ups
Dumbbell Incline Press
3 sets of 8 Reps
 
3 sets of 8
3 Sets of 10
Military Press
 
Dead Lifts
Pull-Ups
3 sets of 8 Reps
 
3 sets of 6
3 sets of 10 Reps
Upright Rows
 
Leg Hip Extensions
Triceps Rope Pull Downs
3 sets of 8 Reps
 
3 sets of 10
3 sets of 12 Reps
Triceps Extensions
 
1 Arm Dumbbell Rows
Hammer Curls
3 sets of 8 Reps
 
3 sets of 10
3 sets of 12 Reps
Alternating Biceps Curls
 
Triceps Pushdowns
 
3 sets of 8 Reps
 
3 sets of 10
 
   
Preacher Curls
 
   
3 sets of 8
 
       
Abs
  
Abs
Abs
Crunches
3 sets of 50
 
Bridges - Front - Left - Right and Back - Hold for 90 seconds each.
Full Sit Ups - 4 sets of 25
Legs Raises
4sets of 25
   
Incline Sit Ups - 3 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.