Centerville Track & Field Winter Strength
& Conditioning 2020
Ubuntu:
"I am because of who we are."
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Sprinters
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Exercise
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Set
1
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Set
2
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Set
3
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Notes
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DB
Bench Press
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/10
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/10
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/10
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BB
Back Squat
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/10
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/10
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/10
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DB
Curls
|
/10
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/10
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/10
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Dynamic
Jumping Lunge
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/10
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/10
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/10
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BB
Military Press
|
/10
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/10
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/10
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Kettle
Bell Swings
|
/10
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/10
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/10
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Box
Jumps
|
/10
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/10
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/10
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Finish with a
player or coach led core circuit.
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Jumpers
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Exercise
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Set
1
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Set
2
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Set
3
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Notes
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BB
Bench Press
|
/6
|
/6
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/6
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DB
Step Up
|
/10
each leg
|
/10
each leg
|
/10
each leg
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BB
Back Squat
|
/8
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/8
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/8
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(Seated)
Box Jumps
|
/10
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/10
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/10
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DB
Thruster or Wall Ball
|
/12
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/12
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/12
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Single
Leg Squats
w/rear
foot elevated
|
/10
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/10
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/10
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Finish with a
player or coach led core circuit.
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Distance
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Exercise
|
Set
1
|
Set
2
|
Set
3
|
Notes
|
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TRX
Push Ups
|
/12
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/12
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/12
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Single
Leg Squats
w/rear
foot elevated
|
/10
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/10
|
/10
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Medicine
Ball Slams
|
/10
|
/10
|
/10
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Wall
Squats
|
/30
sec
|
/30
sec
|
/30
sec
|
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Calf Raises
|
/10
|
/10
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/10
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Dumbbell
Hammer Curl
|
/10
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/10
|
/10
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Finish with a
player or coach led core circuit. | 