2021 Season‎ > ‎

Winter Strength & Conditioning

Centerville Track & Field Winter Strength & Conditioning   2020

Ubuntu: "I am because of who we are."

Sprinters

Exercise

Set 1

Set 2

Set 3

Notes

DB Bench Press

/10

/10

/10

 

BB Back Squat

/10

/10

/10

 

DB Curls

/10

/10

/10

 

Dynamic Jumping Lunge

/10

/10

/10

 

BB Military Press

/10

/10

/10

 

Kettle Bell Swings

/10

/10

/10

 

Box Jumps

/10

/10

/10

 

Finish with a player or coach led core circuit.

Jumpers

Exercise

Set 1

Set 2

Set 3

Notes

BB Bench Press

/6

/6

/6

 

DB Step Up

/10 each leg

/10 each leg

/10 each leg

 

BB Back Squat

/8

/8

/8

 

(Seated) Box Jumps

/10

/10

/10

 

DB Thruster or Wall Ball

/12

/12

/12

 

Single Leg Squats

w/rear foot elevated

/10

/10

/10

 

Finish with a player or coach led core circuit.

Distance

Exercise

Set 1

Set 2

Set 3

Notes

TRX Push Ups

/12

/12

/12

 

Single Leg Squats

w/rear foot elevated

/10

/10

/10

 

Medicine Ball Slams

/10

/10

/10

 

Wall Squats

/30 sec

/30 sec

/30 sec

 

Calf Raises

/10

/10

/10

 

Dumbbell Hammer Curl

/10

/10

/10

 

Finish with a player or coach led core circuit.

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