Courtesy of Liam Tweed
The schedules suggested here are grouped for Sprinters and Hurdlers, Jumpers, and Throwers, and for each group there is a beginner's program for two weeks and a more advanced schedule for more experienced athletes.
A SUGGESTED TWO WEEK BEGINNERS' SCHEDULE
FOR SPRINTERS AND HURDLERS.
Cleans:
Reps - 5,4,3,2,1
Increase - 10 pounds
Rest - 3-4 minutes
Times per Fortnight (two weeks) - 8
Target - Bd/wt.
Comments - fast warmup set of 10 reps with half body weight.
Alternate DB Press:
4 x 8
5 pounds
3-4 minutes
Times per fortnight - 8
Comments - experiment with weight but full arm extension vital.
Step-Ups:
3 x 8
10 pounds
4-5 minutes
8
Bd/wt.
Comments - full extension and alternate leading leg for each set.
Leg Raise with Trunk Twisting:
3 x 8
10 pounds
4-5 minutes
8
Comments - back lying on inclined bench
Resistance Running:
8 times per fortnight
Comments: running in belt with training partner providing resistance.
Squats:
3 x 8
10 pounds
4-5 minutes
8
Target - bd./wt
Comments - back straight lower to touch bench.
A SUGGESTED TWO WEEK ADVANCED SPRINTERS' AND HURDLERS' SCHEDULE
Clean & Jerk:
3,2,2,1,1,
10 pounds
3-4 minutes
8 times every two weeks
1.5 x Bd./wt.
Comments - learn splitting technique.
Dumbbell Press on Incline Bench:
3 x6
5 pounds
3-4 minutes
8 times every two weeks
Comments - fast and full extension.
Bench Press:
3,2,2,1,1
10 pounds
3-4 minutes
4 times every two weeks
Bd./wt.
Comments - narrow grip, alternate with dumbbell press.
Calf Raising:
4 x 4
20 pounds
4-5 minutes
8 times every two weeks
2 bd./wt.
Comments - full flexion and extension of ankles.
Snatch:
3,2,2,1,1
10 pounds
4-5 minutes
4 times every two weeks
Bd./wt.
Comments - fast, explosive splitting.
Bouncing Split Squats:
3 x 6
10 pounds
4-5 minutes
4 times every two weeks
Bd./wt.
Comments - alternate with squats.
Squats:
4 x 4
20 pounds
4-5 minutes
4 times every two weeks
1.5 x Bd./wt.
Comments - alternate split squats.
Resistance Running:
8 times every two weeks
Comments - running in belt with partner providing resistance.
A SUGGESTED TWO WEEK BEGINNERS' SCHEDULE FOR JUMPERS
Power Cleans:
5,4,3,2,1
10 pounds
3-4 minutes
8 times every two weeks
Bd./wt.
Comments - fast warmup set with half body weight.
Step-Ups:
3 x 8
10 pounds
3-4 minutes
8 times every two weeks
Bd./wt.
Military Press:
5,4,3,2,1
10 pounds
3-4 minutes
8 times every two weeks
Bd./wt.
Squats:
3 x 6
10 pounds
4-5 minutes
8 times every two weeks
Bd./wt.
Situps
3 x 8
4-5 minutes
8 times every two weeks
Comments: done with feet anchored.
Bouncing Split Squats:
3 x 8
10 pounds
4-5 minutes
8 times every two weeks
1/2 Bd./wt.
Comments: making certain back is straight and bar is pulled well down on shoulder.
A SUGGESTED TWO WEEK ADVANCED JUMPERS' SCHEDULE
Power Clean & Jerk:
3,2,2,1,1
10 pounds
3-4 minutes
8 times every two weeks
1.5 Bd./wt.
Comments: use splitting technique as soon as it is learned.
Step-Ups:
3 x 8
10 pounds
3-4 minutes
8 times every two weeks
2 x Bd./wt.
Comments: full extension on up and alternate leading leg for each set.
Snatch:
3 x 4
10 pounds
3-4 minutes
4 times every two weeks
Bd./wt.
Comments: learn good technique.
Bouncing Split Squats:
3 x 8
10 pounds
4-5 minutes
4 times every two weeks
Bd./wt.
Comments: alternate with Snatch.
Jump Squats:
3 x 4
10 pounds
4-5 minutes
8 times every two weeks
1.5 x Bd./wt.
Comments: keep bar well pulled down and back straight.
Leg Circling:
3 x 5
4-5 minutes
4 times every two weeks
Comments: hanging over - grasp on chinning bar, toes touch bar and circling sideways with legs straight.
Inclined Situps:
3 x 10
5 pounds
4-5 minutes
4 times every two weeks
Comments: with feet anchored on the top of inclined bench.
Squats:
4 x 4
20 pounds
4-5 minutes
4 times every two weeks
2 x Bd./wt.
Front Squats:
4 x 4
10 pounds
4-5 minutes
4 times every two weeks
1.5 x Bd./wt.
Comments: alternate with squats.
Calf Raising:
4 x 4
10 pounds
4-5 minutes
4 times every two weeks
2 x Bd./wt.
Comments: maximum ankle flexion and extension.
A SUGGESTED TWO WEEK BEGINNERS' PROGRAM FOR THROWERS
Power Clean:
5,4,3,2,1
10 pounds
3-4 minutes
8 times every two weeks
Bd./wt.
Comments: warm up to include one set of 10 reps with half Bd./wt.
Bench Press:
5,4,3,2,1
10 pounds
3-4 minutes
8 times every two weeks
Bd./wt.
Comments: widest possible grip for greater shoulder mobility.
Jump Squat:
3 x 8
10 pounds
4-5 minutes
4 times every two weeks
1/2 Bd./wt.
Comments: experiment with weight but always aim at full extension.
Trunk Curls:
3 x 10
5 pounds
4-5 minutes
8 times every two weeks
Comments: experiment with weight.
Press Behind Neck:
5,4,3,2,1
10 pounds
3-4 minutes
4 times every two weeks
1/2 Bd./wt.
Squats:
3 x 6
20 pounds
4-5 minutes
8 times every two weeks
Bd./wt. plus
Comments: check positions carefully.
Note: also include one exercise specific to the throw 4 times every two weeks.
A SUGGESTED TWO WEEK ADVANCED THROWERS' SCHEDULE
Power Clean & Jerk:
3,2,2,1,1
10 pounds
3-4 minutes
8 times every two weeks
1.5 x Bd./wt.
Comments: the target should be higher if splitting or squatting is used in the Clean.
Bench Press:
3,2,2,1,1
10 pounds
3-4 minutes
4 times every two weeks
2 x Bd./wt.
Incline Dumbbell Press:
4,4,3,2,2
10 pounds
3-4 minutes
4 times every two weeks
1/2 Bd.wt. in each hand
Comments: this exercise can be alternated with Bench Press.
Snatch:
3,2,2,1,1
10 pounds
3-4 minutes
4 times every two weeks
Bd./wt.
Comments: additional power exercise.
High Dead Lifts:
4 x 4
20 pounds
5 minutes
4 times every two weeks
2 x Bd./wt.
Comments: alternate with Snatch.
Squats:
4 x 4
20 pounds
5 minutes
8 times every two weeks
2 x Bd.wt.
Comments: weight depends on apparatus available.
Squat Jumps:
4 x 4
10 pounds
5 minutes
4 times every two weeks
Bd./wt.
Step-Ups:
3 x 8
20 pounds
5 minutes
8 times every two weeks
2 x Bd./wt.
Comments: alternate with Squat Jumps.
Situps:
3 x 12
5 pounds
5 minutes
8 times every two weeks
Comments: inclined bench with feet attached.
One of these specific event exercises according to event.
Experiment with weight:
Neider Press:
4,3,2,1
10 pounds
3-4 minutes
8 times every two weeks
Bent Arm Lateral Raise:
4 x 4
5 pounds
3-4 minutes
8 times every two weeks.
Bent Arm Pullovers:
4 x 4
5 pounds
3-4 minutes
8 times every two weeks.
Enjoy Your Lifting!
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