This is a basic weight training guide for a 2nd or 3rd year (or onwards) “full time” athlete (i.e. not a recreational nor part-time multi-sport athlete). For a primer on weight training, click here.
I feel for a beginner track athlete, the 1st year and/or 2nd year should be a general strength training program. Then every year (or two) you have to start adding and removing some exercises. As the athlete gets stronger, the requirements change over time. Since I don’t like to change mid season, September (or October) is when I start with a new program.
Here are some house rules to this program:
- No lifts to failure (no non-functional hypertrophy).
- No 1RM (one rep max), only doubles or triples (2 or 3 rep) sets, at 85-95% of 1RM (see calculator).
- Ideally, do 3 sets of 3 reps (3×3) but cut down to 2×2 on easy weeks or tapering week.
- If you are new to this, you may want to choose a lighter weight and do 3 sets of 5 reps for the first week of a new exercise. Technique first, then add weight.
- The whole workout should be no longer than 45 minutes. If you are, then you are chatting too much. If you are in school, you want to shower, get home and eat as soon as possible so you can hit the books.
- This Weight Training program is 3 days per week and done immediately after your track workout, so no warm up set is required. But if you like to do one, that’s fine, that’s up to you. Please change your T-shirt before starting! I hate sweaty benches after somebody bench press!
- I am aware that some people may have to commute to a Gold’s Gym from the track which may have a cool down effect.
3 Days a Week
You have 3 core exercises performed twice a week, which I label A, B, and C where:
- Monday = A + B
- Wednesday = B + C
- Friday = A + C
- Ancillary exercise optional EVERY session (i.e. military press or hamstring curl)
- Abs EVERY session (read articles from the core category here)
You perform these every 3 weeks, with the 4th week being an easier week or testing week.
- Month 1 – A=Power Cleans, B=Squats, C=Bench,
- Month 2 – A=Hang Cleans, B=Dead Lift, C=Box Push Ups (see speed strength)
- Month 3 – mix it around with variations,
- Month 4 – and so on….
I hope this will help you get started in your weight training routing. Remember it’s all about gaining functional strength and power without the added muscle mass.
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I like this idea of inluding 3 core exercises twice a week. Once a week probably isn’t enough. I like marc magniacotti & jon goodwins theory behind exercise selection. They include glute ham raises, eccentric/concentric/isomatric calf raise (depending on track workout) & hip thrusts. I will finish off this season then add in these next year. The problem is, i’ll have to take out a few exercises to make room!
Also next year, i’ll be starting the max strength cycles earlier in the year, and cut back on the true hypertrophy lifts, especially with the experienced sprinters. I feel we rushed through the phases of strength & power, and could have done with an extra month of each phase. I remember Eric Lepine stating on this blog that power workouts have no value, and max strength should be our focus. However, all my athletes are shaving tenths off their 100s now we started power training. Wheather this is due to progressions in plyometrics, speed endurance or the weather, i don’t know exactly, but i believe it increases their RFP and decreases ground contact times e.t.c.
For a Track athlete, I feel all strength/power sessions should COMPLEMENT the workout. It’s not the one-all, be-all in training. It’s a matter of fine tuning to each athlete, especially if someone has an imbalance (ie. Tyson’s hip, Usain’s back and scoliosis, etc) and you really have to tailor their needs.
@Jimson,why not push press instead of box push ups?