As far as weight training is concerned preseason what would be appropriate for a 5’4 96 pound female sprinter (high school frosh) with p.r.'s of 60 in the 400, 26.2 in the 200 and 13.1 in the 100 as an 8th grader. She has weight trained before mainly with machines with a bodybuilder type split routine.
Would it be more benificial to do total body circuits 2x/week consisting of 10-12 exercises 2 times through or would it be better to do a setup such as a squat variation, push core exercise, posterior chain exercise, pull exercise, followed by 1 or 2 assistance exercises such as lat raises followed by some core work.
Also, I know it probably would be important to work on squat form early on but should this be done right away. I feel that it would take close to a whole session alone.
Squats-Broom Stick 4x8 Incline DB press-3x8 Lat Raises-3x8 Seated Rows-3x8 Leg Raises-3x12
Tommarow I work with her again and I am planning on this…
Dynamic Warmup Hip Mobilty Circuit
MED BALL MULTI CIRCUIT
1 X 10 CHEST PASS OFF WALL
1 X 10 OVERHEAD PASS OFF WALL
1 X 10 SIDE TOSS OFF WALL - RT / LFT
1 X 10 SHOT PUT TOSS OFF WALL - RT / LFT
1 X 10 BACK TO WALL TOSS OFF WALL - RT / LFT
4x Anterior Lunge (Each Leg)
4x Forward Lunge
4x Side Lunge
4x Backwards Lunge
4x High Pulls
4x Clean Grip Lunge
4x DB Snatch
And Friday Im planing on doing a session similar to Day #1 including more work for the posterior chain… Most likely hyperextensions later turning into RDL’s or regular deadlifts for a progression for the powerclean eventually.
I spoke to her father about nutrition.
I am working at a facility in the town where I attend college. I have clients who I work with and some that I work with initially as a favor to to the owner such as this particular athlete who apparently is friends with her parents. This is supposed to actually be an internship which I am doing the last semester of school but since I know more than everyone at the place I am leeway to do what I want to do, make my own hours etc.