i do 4 day splits with rest inbetween split days. strength training for my sophmore track season at my highschool. right now my main events are 100,200,long jump and im thinkin about adding in the triple jump also.m trying to increase my explosion out of the blocks and strength and my speed at the same time…
before i post my routine i had a quick question is it safe to do a track workout then go and lift???
my routine
monday-upper body
bench-3x4
shoulder press-5x5
front lat pulldowns-5x5
back hyperextensions-3x4
abs-3x50
Well, Firstly the rep schemes seem OK. However if i were you, i wouldnt lift 4 days per week. At your age its more important using that energy on technique and repetition training…
If you cut that down to 2 days, 3 days at most for right now…then id just do the key lifts (squats, cleans, bench, snatch maybe over those 2 days and on the 3rd day you can do your minor lifts (rows, pull ups etc)
but it does depend what phase you are in. This means, what time in the year relative to competitions (how far away from competitions are you? ) This is becuase, as you get closer to competition time, some of your exercises will change to become faster, ie if you clean from the floor now, during competitions you may want to clean from your knees etc ect…
o this is for fall and winter i have about 7-8 months before first meet of my sophomore season. basically im in preseason/offseason. once i get closer and closer to first meet i was gonna reduce the days i put in for strength training to work around my meet schedule
For your level I would keep the reps 8-10 for the first 6-8 weeks, you dont have to rush to get into lower reps at your age. You should be during tons of med ball and bw circuits.
so ur saying that i should keep the same sets that i have but increase the reps to what u stated above???
also why would presses and aux lifts be so high in reps?? i not really understanding that… i thought that reps from 8 and higher are for muscle and mass…