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2017 June - 2017 December

Weightroom

Fresno City 2017- 2018 Off-Season Sprinter Weights

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Day One

  • Back Squats - 3x8-12 at 80-85%

  • Romanian Deadlifts - 3x8-12

  • Bench Press - 3x8-12 at 80-85%

  • Barbell Bent-Over Rows - 3x8-12

  • Standing Military Press - 3x8-12

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Day Two

  • Power Cleans - 3x3-6 at 60-70%

  • Hang Clean Pulls - 3x3-6 at 70-80% (at knees)

  • Push Jerk - 3x3-6 at 50-60% of Power Clean

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Day Three

Rest

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Day Four

  • Front Squats - 3x4-8 at 70-80%

  • Lunges - 3x8-12 each leg

  • Pistol Squats - 3xMax

  • Goodmornings - 3x12-15

  • Back Raises - 3x15-20

  • Calf Raises - 3x15-20

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Day Five

  • Incline Press - 3x8-12

  • Superset: Dips + Push-Ups - 3xMax each

  • Pull-Ups - 3xMax

  • Single-Arm Dumbbell Rows - 3x8-12 each arm

  • 3-in-1 Shoulders - 3x15-20 each exercise

  • Superset: Biceps Curls + Triceps Extension 3x12-15 each arm

Field  Work

2018 January - 2018 February

Weightroom

Day One

  • Back Squats - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%, 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%

  • Good Mornings, 3x4-8

  • Bench Press - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%, 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%

  • Single-Arm Dumbbell Rows - 3x4-8 each arm

  • Dumbbell Shoulder Press - 3x4-8

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Day Two

  • Hang Clean - 3x2-4 at 60-70% (below knees)

  • Clean Pulls - 3x3-6 at 70-80%

  • Push Jerk - 3x3-6 at 60-70% of Power Clean

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Day Three

Rest

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Day Four

  • Front Squats - 3x2-6 at 80-90%

  • Deadlifts - 3x2-6 (from knee height)

  • Incline Press - 3x2-6

  • Barbell Bent-Over Rows - 3x2-6

  • Seated Military Press - 3x2-6

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Day Five

  • Split Clean - 3x2-4 at 50-60% of Power Clean, each (above knees)

  • Hang Snatch Pulls - 3x3-6 at 60-70% of Power Clean (above knees)

  • Dumbbell Hang Clean - 3x3-6 (above knees)

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