Hi, Just wondering if you could critique/provide feedback on my weights program. 100/200m runner. pbs 10.60/21.7
Running 4 sessions a week.
Weights 2 sessions a week.
Leg press (no squating due to back troubles)
Walking over head lunges (w/ Med Ball)
Rev Leg Press/ Rev Hypers.
Bent over Rows
Will provides sets/reps/weights if required.
Thank you for your help.
Basically you should train your whole body on both days. It seems that you currently have an upper/lower body split (plus an olympic lift, which is a whole body movement). So you could do it like this for example:
reverse leg press
walking overhead lunges
leg press (one legged)
bent over rows
But I urge you to get that back problem under control because it won’t go away just avoiding squats. In fact leg presses may cause an even bigger compression to the lumbar spine than correctly executed squats.