strength

STRENGTH TRAINING FOR TRACK AND FIELD ATHLETES

OVERHAND CURLS
Like biceps curls, but with palms facing downward. Mimic running armswing as you lift the weight.

SEATED ROWS
Sit very tall, with a slight arch in your lower back, and do not lean backward as you pull the weight towards your lower ribcage (just below your heart).

REVERSE CRUNCHES
On a slant board, lie on your back, with yourhead towards the top of the board, and curl your legs up and over your head. Keep your knees bent, and don't let your feet touch the floor between reps.

SQUATS
Go on the internet & research proper squat form! When you can do 20 reps, using perfect form, without weights, you are ready to add weight.

WALKING LUNGES
Take 10 big steps, dropping down until alternate knees touch on each step. Drive powerfully at the beginning of each step, slowing down as you stand back up.

SHORT HILL REPEATS
Find a moderate incline of about 50 meters. Sprint up it 10 times, with full recovery between sprints (2 minutes). Focus on pumping your arms and staying tall.

NOTES:
For curls, rows, squats and lunges,do three sets (1 to 2 min rest between sets) of a weight that you can barely do 10 reps with. Increase weight as you get stronger. For crunches, do three sets of 10 to 20 reps, at whatever angle you can handle. Do a strength session 2 to 3 times per week, ideally right after a hard running workout. Three sets per exercise in the off season, gradually tapering to just one set by late season. No weights in post season!