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Tuesday, April 15, 2014

Today's Feature Program: Track and Field Conditioning

Track and Field

Track and Field

The Track and Field Programs will work the body to increase strength and power. These key elements are vital if the goal is to reach the greatest potential as a sprinter.

Throughout the length of the Track and Field Programs,the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!


The Sprinting programs will work your body to increase strength and power. These key elements are vital if you want to reach your potential as a sprinter. This program uses an advanced set and rep matrix which involves something called "phase jumping". Phase jumping means that I have included a set that calls for one rep at an intensity level that is 5-10% higher than the work sets. I have added this set at the end of the descending warmup for the "bigger" or primary strength exercises like squat, power clean, bench etc. The set combinations for these exercises appear rather long but usually half of them are actually warmup based! These phase jumping sets allow your body to neurally adapt to the heavier training poundages that you will experience in the later weeks of your program. Also, I have written a 3 Day Inseason Sprinter workout which is perfect for maintaining the strength and power you developed in the Offseason! Train Hard. Dan

Week 1 - Day 2 (Wednesday) of Track and Field ProgramWeek Difficulty:Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Back Extension
12 reps,12 reps 
Power Clean
5 reps @ 215 lbs,4 reps @ 255 lbs,
3 reps @ 300 lbs,4 reps @ 340 lbs,
6 reps @ 320 lbs,5 reps @ 280 lbs 
Rack Deadlifts
5 reps @ 310 lbs,4 reps @ 370 lbs,
3 reps @ 435 lbs,4 reps @ 495 lbs,
3 reps @ 465 lbs  
Lat Pulldown Close Grip Front
10 reps @ 160 lbs,10 reps @ 160 lbs 
Dumbbell Lateral Raise
12 reps @ 35 lbs,8 reps @ 40 lbs,
8 reps @ 38 lbs  
 Sign up to get this program here

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:

Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning
 Just fill out the brief contact form if you would like to get started.

Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning

US Sports Strength and Conditioning

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