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. |