MCS T&F - Strength and Conditioning Programs

Track & Field Strength Training Program

Lifting Cycles

Plyometric Workout

Rest: 2 Weeks		Pre/Mid Season (Cycle II): 13 Weeks
Districts	Start - 5/25 End - 6/6		Start - 12/26 End - 3/27
Regionals	Start - 5/31 End - 6/13
State	Start - 6/7 End - 6/20

Off Season (Cycle I): 27 - 29 Weeks		Mid/Late Season (Cycle III): 8 - 10 Wks
Districts	Start - 6/7		Start - 3/28
Regionals	Start - 6/14		End - (Last Meet)
State	Start - 6/21 End - 12/26

This period begins the day after your last meet. Activity should not be completely sedentary. Recreational sports and exercise is encouraged during this period. Proper rest periods are important and should not be skipped. Muscles only develop and grow during rest.

Preparation
Test Single Rep Max-Outs

- Clean & Jerk

- Squat

- Bench

- Dead Lift

This is a 2 Week Rotation. Repeat each rotation, making necessary progression and increases where noted.

Preparation
Test Single Rep Max-Outs

- Clean & Jerk

- Squat

- Dead Lift

- Snatch

This Cycle is based on non-competitive weeks and competitive weekly workouts. Each week is completely different.

Preparation
No Single Rep Max-Outs are required. Percentages for exercises are based on Cycle II Max-Outs.

This cycle incorporates several days of rest to develop maximum power output during performance. This is workout is 3 days on, 4 days off.

Day I: Sat., Sun., Mon.

Day II: Mon., Tues., Wed.

Day III: Wed., Thurs., Fri.

Though options for days overlap or may be sequential, optimal results will develop if Rest days are taken between Workout days. Never do more than one workout in a single 24 hour period.

5x7@65%	5 sets, 7 reps per set at 65% of Single Rep Max.
5x7@65%BW	5 sets, 7 reps per set at 65% of your Body Weight loaded on the BB.
5x7@65	5 sets, 7 reps using 65 pounds, this weight includes the bar bell.
5x7@HW	5 sets, 7 reps at the highest weight possible for the entire series; LW = Light Weight; MW = Medium Weight ; HW = Heavey Weight
5x7	5 sets, 7 reps with Body Weight only
5x6-7-8@-	5 sets, alternating reps of 6 reps, then 7 reps, then 8 reps a designated weight

Wk2 +20	In Week 2 of a Cycle, add 20 pounds to that routine

AC:	*Ab Crunches.*
AK:	*Ab Kicks.* Flutters and Scissors.
AS:	*Alternating split Squats.* Perform each squat with one foot forward and one foot backward. Switch feet after each set. Doing one left and then one right foot squat counts as two separate squats.
AT:	*Ab Twists.* Sitting on a level bench in the Crunch position, twist side to side. You may add medicine balls to increase work load.
Aux.-:	*Auxiliary Workout.* Several pre-designated exercises may be used to finish up and close out a workout. There are 13 Auxiliary programs: Aux.A thru Aux.M.
B21:	*Bicep Super Set.* 3 different series: a) wide grip curls, b) close grip curls, c) reverse grip curls. Each series will have a set, rep and weight designated to be performed with PReps.
BB:	*Bar Bell.*
BC:	*Bicep Curls.*
BO:	*Burn Out.* Reps to failure; as many reps as possible with out stopping.
BP:	*Bench Press.*
BR:	*Bent over Rows.*
BW:	*Body Weight.*
CG–:	*Closed Grip.* Used as a prefix with other exercises. Indicates a narrow grip (10-12 inches) on the bar bell.
CJ:	*Clean & Jerk.* Starting with the bar on the ground, Dead lift and clean the par in one movement till it rests on the clavicle. Then, using your legs and arms, press the bar over head.
CR:	*Calf Raises.*
D:	*Dips.*
–DB:	*Dumb Bells.* May be used as a suffix.
DL:	*Dead Lift.* Starting with the bar on the ground, stand up straight, lifting the bar with your legs and back until the bar is hanging at your hips.
DP:	*Decline bench Press.*
DS:	*Drop Snatch.* Starting with the BB behind your head and resting on your shoulders, perform a Snatch press. Return the bar to the back of your shoulders. All Snatches are default wide grip.
FS:	*Front Squats.* Do not lockout knees. Perform a normal squat holding the bar in front of your body, resting on the clavicle.
FY:	*Flys.* You may use cable, machine or DB flys.
HA:	*Hanging Abs.* Securing the feet, perform crunches hanging over an edge of a table.
HaC:	*Hamstring Curls.*
HC:	*Hang Cleans.* With the bar hanging at your hips, use your legs, back and arms to clean the bar to your shoulders, resting on your clavicle.
HS:	*Hanging Snatch.* A Snatch starting from the hanging position. All Snatches are default wide grip.
HW:	*Heavy Weight.*
IP:	*Incline bench Press.*
JP:	*Jerk Press.* Bar at shoulder position on clavicle, use both legs and arms to press the bar over head.
JS:	*Jump Squat.* Using a BB and weights, perform a quick squat that results in a 3-4 inch jump off the ground. Be sure not to lock the knees on the landing and absorb with the knees.
LP:	*Lat. Pull downs.* Leaning slightly back, hands as wide as possible, pull the bar down and in front of your body to your clavicle.
LW:	*Light Weight.*
MP:	*Military Press / Shoulder Press.* Perform in the seated position. If using a BB, press in the front. If using DB, twist the hands at the top and rotate out when lowering till your elbows are 90° and your shoulders are straight across.
MW:	*Medium Weight.*
MXO:	*Max Out.* The most weight possible for a single rep or the maximum number of reps using your body weight.
N–:	*Narrow stance.* Stance is slightly narrower than shoulder width. Used as a prefix.
NReps:	*Negative Reps.* Reps should be performed slowly, especially on relaxation of muscle group. Normal up, slow down.
OAC:	*Oblique Ab Crunches.* Perform a crunch with both knees pointing to either side. Be sure to do the same number of crunches with your legs on both sides.
PAC:	*Pause Ab Crunches.* Negative count of 5 between each rep.
PC:	*Power Clean.* Starting with the bar on the ground, Dead lift and clean the par in one movement till it rests on the clavicle.
PD:	*Pull Downs.* Hands slightly wider than shoulder width, back straight, palms toward you, pull the bar down to your clavicle.
PO:	*Pull Overs.* Using a BB and laying on your back, hold the BB behind your head and pull the weight over you until your arms are straight perpendicular to the ground.
PReps:	*Power Reps.* Reps should be performed quickly, especially on contraction of muscle group. Fast up, normal down.
PS:	*Power Snatch.* A Snatch that doesn't use a deep squat. All Snatches are default wide grip.
PU:	*Pull Ups.*
QE:	*Quad Extensions.*
Rep:	*Repitition.* A single movement that consists of contraction and relaxation of a muscle group. A consistent pace should be used for both the up and down motion. Multiple reps should be performed continuous with little or no pause between each rep.
SC:	*Skull Crushers.*
Series:	*A grouping of Sets.* A short minute to 2 minute break can be taken between a series of sets and reps.
Set:	*A grouping of Reps.* A short minute to 2 minute break can be taken between sets of reps.
ShS:	*Shoulder Shrugs.*
SLDL:	*Straight Legged Dead Lift.* Without bending the knees, lift the bar completely off the ground still your standing straight up with the bar resting on your hips.
SLDL-b:	*Straight Legged Dead Lift (bent).* Lift using mostly one leg. One leg bent, the other straight, perform a Dead Lift.
SN:	*Snatch.* The Clean and Jerk in one single continuous motion in which the body finishes in a deep squat before standing all the way up.
SpS:	*Speed Squat.* Placing a box under your body like a chair, slowly Squat back onto the box then quickly thrust up to the standing position.
SQ:	*Full Squats.* Do not lockout knees. Squat till the legs are parallel to the ground.
SS:	*Super Set calf raises.* 3 different series: a) wide feet, b) shoulder width, c) narrow / closed. Each series is will have its own set, rep and weight. The SS will finish is followed by a single series of sets, reps and weight for each individual leg, this is indicated by a suffix of –s.
SU:	*Step Ups.* Holding the DB in your hands or a bar across your shoulders, alternate feet while stepping up onto a sturdy box.
T21:	*Tricep Super Set.* 3 different series: a) skull crushers, b) close grip chest, c) wide grip chest. Each series will have a set, rep and weight designated to be performed with PReps.
TE:	*Tricep Extensions.*
UR:	*Upright Rows.* Standing straight up and holding the bar at your hips, lift the bar with your arms up to your chin.
VU:	*V-Ups.* Legs straight and arms straight above your head, do a sit up bending at your waist till your legs and arms meet in the air. Your body should make a V.
W–:	*Wide stance.* Stance should be slightly wider than shoulder width. Used as a prefix.