Push - Pull - Squat
Lifting Program
Lifting Program
This in season program is specifically designed for sprinters, jumpers, and hurdlers to complement and enhance the work we are doing on the track.
To design your workout:
1. Pick one upper body push exercise.
2. Pick one upper body pull exercise.
3. Pick one lower body squat exercise
4. Lifting Days are two days per week, Monday or Tuesday and Thursday.
5. Follow this set/rep scheme for a total of 6 sets per day.
2. Pick one upper body pull exercise.
3. Pick one lower body squat exercise
4. Lifting Days are two days per week, Monday or Tuesday and Thursday.
5. Follow this set/rep scheme for a total of 6 sets per day.
Sets and Rep Schedule*
Weeks 1 & 2: 2 sets of 12 repetitions
Weeks 3 & 4: 2 sets of 10 repetitions
Weeks 5 & 6: 2 sets of 8 repetitions
Weeks 7 & 8: 2 sets of 6 repetitions
Weeks 1 & 2: 2 sets of 12 repetitions
Weeks 3 & 4: 2 sets of 10 repetitions
Weeks 5 & 6: 2 sets of 8 repetitions
Weeks 7 & 8: 2 sets of 6 repetitions
*Adhere to the principle of
progressive overload. Increase the weight each week.
* Download the workout card at the bottom of this page to chart your progress.
* Download the workout card at the bottom of this page to chart your progress.
Target
Muscles |
Cable
Exercises |
Dumbell
Exercises |
Barbell
Exercises |
Upper Body Push |
Cable
Chest Press Cable Shoulder Press Cable Push Down Cable Press (one arm) |
Dumbell
Bench Press Dumbell Shoulder Press Dumbell Kick Back |
Barbell
Bench Press Barbel Shoulder Press |
Upper Body Pull |
Cable
Lat Pull Down Cable Seated Row Cable High Row (one arm) |
Dumbell
Bent Over Row Dumbell Lateral Raise Dumbell Curl |
Pull
Ups Barbell Bent Over Row Barbell Curl |
Lower Body Squat |
Cable
Squat Cable Step-Ups |
Dumbell
Lunge Dumbell Step Ups |
Barbell
Lunge Barbell Step Ups Single Leg Split Squat Hex Bar Dead Lift |
in_season_lifting.xls |