Track Schedule & Workouts
2017 June - 2017 December
Weightroom
Fresno City 2017- 2018 Off-Season Sprinter Weights
Day One
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Back Squats - 3x8-12 at 80-85%
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Romanian Deadlifts - 3x8-12
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Bench Press - 3x8-12 at 80-85%
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Barbell Bent-Over Rows - 3x8-12
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Standing Military Press - 3x8-12
Day Two
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Power Cleans - 3x3-6 at 60-70%
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Hang Clean Pulls - 3x3-6 at 70-80% (at knees)
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Push Jerk - 3x3-6 at 50-60% of Power Clean
Day Three
Rest
Day Four
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Front Squats - 3x4-8 at 70-80%
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Lunges - 3x8-12 each leg
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Pistol Squats - 3xMax
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Goodmornings - 3x12-15
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Back Raises - 3x15-20
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Calf Raises - 3x15-20
Day Five
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Incline Press - 3x8-12
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Superset: Dips + Push-Ups - 3xMax each
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Pull-Ups - 3xMax
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Single-Arm Dumbbell Rows - 3x8-12 each arm
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3-in-1 Shoulders - 3x15-20 each exercise
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Superset: Biceps Curls + Triceps Extension 3x12-15 each arm