Sprinters / Hurdlers
Long Jump / Triple Jump
NUTRITION & RECOVERY
WHAT
Your food is your source of fuel for performance. Proper sports nutrition utilizes a mix of protein,
carbohydrates, and fat to provide the body with the fuel it needs to work, to fight infection, to resist stresses,
and to rebuild tissues.
WHY
Increased knowledge of nutrition as well as a disciplined approach to fueling will:
- A decrease in missed workouts/competition due to illness
- An increase in energy, and an increase in stamina until the final rep, whistle or bell.
- An increase in your ability to repair damaged muscle and recover for the next training session.
HOW
Feulingtactics® 3 Step program is an easy and direct plan to develop a complete nutrition program.
Additional information about the plan can be attained at http://www.fuelingtactics.com/
SPECIFICS
STEP 1- ANTIOXIDANTS & ANTI-INFLAMMATORIES: Foods that lead to LESS DOWN TIME DUE TO
ILLNESS.
STEP 2- CARBOHYDRATES & FIBER: Foods that provide ENERGY FOR CRITICAL WORK.
STEP 3- AMINO ACIDS/IRON/CALCIUM: Foods that lead to less muscle soreness and improved recovery.
CALORIE MANAGEMENT: adjusting your caloric intake in relation to the amount of work you do.
FLUIDS & HYDRATION: maintaining proper hydration before, during and after workouts or competition.
SUPPLEMENTATION: using approved products to supplement your existing diet
KEY POINTS:
ACTIVE vs. INACTIVE DAYS: Think of your body as a gas tank, only put in as much fuel as you will be
using. On active days you are using more fuel, and therefore need more calories to “fill your tank”. On
INACTIVE days decrease the fuel you put into your body by avoiding fast digesting carbs and medium to
high fat meats.
GOOD NUTRITION EVERYDAY: By making a conscious everyday to eat properly you are putting yourself
in the best possible position to maximize your performance.
CONTENT, QUANTITY & TIMING: The content of your meals is important to make sure you are hitting all
steps of the program. The quantity of meals depends on your weight goals (are you gaining, losing,
maintaining). The timing of your meals is important to make sure your body is getting the proper nutrients at
the proper time.
WHEN
Proper, complete, nutrition needs to be part of your everyday off-season routine. Nutrition is essential to
getting the most out of your workouts. Without proper nutrition you will fatigue more easily and have a
decreased ability to recover.
STEP 1 FOODS: ANTIOXIDANTS & ANTI-INFLAMMATORIES
WHAT & WHY
Step 1 foods consist of fresh fruits and vegetables as well as healthy oils from nuts and seeds. These foods
have properties (Antioxidants & Anti-Inflammatories) that help promote a healthy immune system,
and minimize your down time due to illness.
By preventing unnecessary illness and downtime from training and competition, STEP 1 foods help you to
outwork the competition. The player that is healthy and has been able to practice hard all week has the
advantage over the player whose body won’t allow him to work as hard.
Step 1 foods have a profound effect on your body’s ability to deal with the STRESS of training as well as
your everyday life.
A Chronic exposure to STRESS (metabolic: training, Environmental: Heat, Flu Season etc, Emotional:
dealing with media, finances etc) AND INFLAMMATION (the body’s response to stress) has recently been
identified as a major factor in contributing to the onset of heart disease, high blood pressure, diabetes,
cancer, neurological disorders and a whole host of autoimmune diseases.
Its time we start looking at step one foods as preventative MEDICINE!
Common Step 1 Fruits
(Vitamin C & Carotenoids)
Cantaloupe
Mango
Mandarin Oranges
Tangerines
Vitamin C
Kiwi
Oranges
Papaya
Strawberries
Pineapples
Grapefruit
Peaches
Raspberries
Honeydew Melon
Blackberries
Cranberries
Carotenoids
Prunes
Apricots
Plum
Common Step 1 Veggies
(Vitamin C & Carotenoids)
Sweet Potatoes
Red Bell Peppers
Butternut Squash
Broccoli
Salsa
Tomatoes
Tomato Juice/Sauce
Spinach
Collards
Turnips
Beets
Vitamin C
Green & Yellow Peppers
Cauliflower
Brussels Sprouts
Green Peas
Zucchini/Squash
Green Beans
Carotenoids
Carrots
Pumkins
Yellow Squash
Common Vitamin E Foods
Olive Oil
Soybean Oil
Canola Oil
Sunflower Seeds
Almonds
Walnuts
Peanuts
Peanut Butter
Cashews
Macadamia Nuts
Olives
Avocado/Guacamole
Egg Yolk
Chick Peas
Complimentary Antioxidants
Apples
Celery
Dark Cocoa
Eggplant
Ginger
Grapes
Onions
STEP 2 FOODS: CARBOHYDRATES AND FIBER
WHAT & WHY:
Carbohydrates provide the body with the energy it needs to do quality work.
Both starches and sugars are considered carbohydrates. Your body eventually breaks all carbs
down to sugar in our blood. HOW QUICKLY the sugar gets into our blood is measured by the
GLYCEMIC INDEX (0-100, with 0 taking the longest)
When carb levels are low in the blood, & your body stores (AKA GLYCOGEN) you will fatigue
faster and lose a step. Muscles that are naturally slow to relax between contractions are those
most likely to become fatigued. These muscles become tight and are more vulnerable to cramping
or pulling. Over time, slight pulls and tears can lead to scar tissue build up in the muscle which can
lead to an increased risk of that muscle becoming a chronic problem.
PRE-WORKOUT/COMPETITON: we generally eat slow digesting (Glycemic index 0-70) carbs
about 2-4 hours pre-competition. (Usually about ½ of your plate)
DURING & IMMEDIATLEY AFTER WORKOUT/COMPETITION: we use simple sugars (usually in
a sports drink) to avoid cramping
ON INACTIVE DAYS: You will not be burning nearly as many calories as during a training day.
Therefore you need to CUT FAST DIGESTING CARBS and eat smaller portions of SLOW
DIGESTING CARBS (usually about ¼ of your plate).
High Blood sugars (too much carb in diet) can promote the accumulation of body fat and the host
of problems associated with TYPE II DIABETES.
Kidney damage, high blood pressure, and decreased ability of anti-oxidants to cope with stress are
all effects of high blood sugar
Common Slow Digesting Carbs
(Active and Inactive Days)
Carrots
Sweet Potatoes
Boiled Potatoes w/skin
Lentils
Kidney Beans
Black Beans
Whole Wheat Pasta
Ravioli (w/cheese or meat)
Brown Rice
Wild Rice
Rice Pilaf
Couscous
Whole Wheat Bread
Multi Grain Bread
Pumpernickel
Pita Bread
Whole Grain Cereals/Oatmeal
Moderate Digesting Carbs
(Active Days)
Pasta
Special K, Frosted Flakes etc
Apples
Plums
Peaches
Oranges
Grapes
Bananas
Mangos
Papaya
Cantaloupe
Pineapples
Peanut M&M’s
Snickers
Puddings
Granola Bars
Angle Food Cake
Common Fast Digesting Carbs
(Active Days)
Hash Browns
Mashed/Baked Potatoes
Graham Crackers
Pretzels
White Rice
White Bread
Pop Tarts
Bagels
Breakfast Bars
English Muffins
Baguettes
Waffles
Pancakes
Sugar Cereals
Sweetened Soft Drinks
Candy
Watermelon
STEP 3 FOODS: AMINO ACIDS, IRON, FIBER
WHAT & WHY:
Amino Acids are the building blocks of muscle. We need the IRON in animal protein, the
CALCIUM in dairy proteins, and the cardiovascular benefits inherent to VEGETABLE PROTEINS.
We need to establish a good mix of proteins in order to minimize our muscle soreness while
improving recovery time.
Spreading protein intake out throughout the day is important to improve our efficiency or rate of
recovery as well as promoting tissue remodeling after your workout.
Your rate of PROTEIN SYNTHESIS is at its peak about 3 hours after activity and again at night.
This is why we try to get athletes protein right after activity and again before bed.
We keep our amount of protein the same between ACTIVE DAYS & INACTIVE DAYS however we
have a little more room for medium and high fat meats on active days since we are burning more
calories.
If you are always choosing lean proteins, even on ACTIVE DAYS you have more room to utilize
the Healthy Fats (VIT E FOODS) in Step 1
.
Common Lean Proteins
(Active and Inactive Days)
Common Medium Fat Proteins
(Active Days)
Common High Fat Proteins
(Active Days Limited)
Animal Sources
Egg Whites
95% Lean Ground Beef
Sirloin/Flank Steak
Veal/Buffalo
Ham/Pork Tenderloin
Chicken/Turkey
Ostrich
Salmon
White Fish
Tuna
Scallops/Shrimp
Animal Sources
Regular Eggs
85% Lean Ground Beef
Prime Rib
Rib eye
Corned Beef
Hot Dog/Sausage/Bologna
(3-5 g fat /serving
Poultry – Dark Meet W/ Skin
Fried Chicken
Fried Fish/Shellfish
Animal Sources
75% Lean Ground Beef
Beef Ribs
Spare Ribs
Bacon
Hot Dog/Sausage/Bologna
(6 g fat / serving)
Salami
Kielbasa
Dairy
Skim Milk
Fat Free Cottage Cheese
Parmesan Cheese
Low Fat Yogurt
Veggie
Peas/Lentils/Beans
Soy Protein Shakes
Dairy
2% Milk
Cottage Cheese
White Cheeses
Plain Yogurt
Veggie
Tofu
Soy Yogurt
Soymilk
DAIRY
Whole Milk
Yellow Cheeses
Monterey Jack
American Cheddar
Swiss
VEGGIE
Peanut Butter
Soy Cheese
FLUIDS & HYDRATION
WHAT & WHY:
Hydration is a major issue for athletes. Dehydration is a major issue and can lead to many medical
issues including death. DO NOT WAIT UNTIL YOU ARE THIRSTY TO DRINK. If you feel thirsty
you are already partially dehydrated.
Athletes are at risk for dehydration given the high sweat losses during practice/conditioning,
especially in the heat or during two a days.
Dehydration can lead to heat stroke – symptoms are headache, nausea, dizziness, clumsiness and
even loss of consciousness.
SEE YOUR PEE: On way to monitor your hydration status is to observe the color of your urine. A
well-hydrated athlete will have light to clear urine. Dark, concentrated urine is the sign of
dehydration and/or heavy supplement use.
Our thirst and drive to drink do not match the rate at which we lose fluids. Being WELL
HYDRATED BEFORE A WORKOUT or competition is the best way to prevent dehydration.
DURING ACTIVITY you need about 1-2 cups of water or sports drink every 15 minutes or more.
SPORTS DRINKS help stimulate the drive to drink due to the sodium in the formulas. WATER can
often diminish our drive to drink. Sports drinks also contain a dilute source of fast digesting carbs
to help prevent blood sugars from falling to a dangerous level.
If you don't take in fluids as you sweat, your blood actually thickens. This makes your heart pump
harder and slows oxygen and nutrient delivery to exercising muscles. Result: Your body suffers
During periods of high fluid losses AVOID CAFFEINE products as they can decrease your ability to
reclaim fluids
CAUTION: many liquid supplements contain LARGE amounts of Caffeine. CHECK THE LABELS
for caffeine. Be especially aware of products that contain the words “ENERGY”, “FAT
BURNING” or “THERMOGENIC”
CALORIE DISTRIBUTION
WHAT & WHY:
Utilize the off-season to initiate any big changes in your body composition. Waiting until training
camp to make changes is not in your best interests. It is best to initiate changes during a time when your
performance on the field is not being evaluated. While you are making changes to your caloric intake you
may experience increased soreness from increased training and energy changes while your body adjusts to
its new calorie level. Making these changes in the off-season allows you to learn to play at your new body
weight.
Nutrition and training go hand in hand, you can’t train to the best of your ability without proper nutrition.
And you can’t make the most of body composition changes with out proper training.
Your calories needs will vary drastically from day to day depending on your activity. Think of your
body as a gas tank, the more fuel you burn during exercise, the more fuel you need to put into your
body. As your activity increases you need more calories, and on inactive days you need to cut your
calories.
We have found out through years of observation that carrying more weight (even if it is lean mass) than your
body frame is built for can and will lead to an increased risk of injury due to the stress on the soft tissues
and joints.
Height is often a very misleading indicator when it comes to predicting the weight carrying capacity of an
athlete. While two athletes may be the same height, chances are their weight carrying ability will vary. For
example a long skinny narrow frame will be able to carry much less weight than someone of the same
height who has a thick chest, long trunk and wide hips.
This is the reason why we started taking your frame measurements this season, to help us better assess
your weight carrying capacity. Not so long ago we used to use an “ideal weight for position” to assess
goals. While this worked for some athletes, forcing an athlete to play at a weight that is below what they can
carry or at a weight that is not functional to their size will compromise performance.
Below you will find a general table for calories goals based on activity. PLEASE NOTE THESE ARE
ESTIMATES
GENERAL RULES OF THUMB:
If you are attempting to GAIN LEAN MASS, use the upper levels of the calorie range for activity.
Focus on adding lean protein sources to your diet to help boost your calories.
If you are attempting to MAINTAIN your current LEANMASS use the midrange of the calorie
needs as a starting point, listen to your body and adjust to either end of the calorie range as needed. If you
feel fatigued or cannot last till the last rep, you may need to increase your calories
If you are attempting to LOSE BODY FAT use the lower levels for the calorie ranges, if you can
still perform your workout, you can drop down to the next calorie level to accelerate fat loss. You should
focus on cutting calories from carbs, especially fast digesting carbs. Also choose lean proteins as opposed
to high fat proteins. While you are limiting calories and fat, you should not significantly cut your protein
intakes.
INACTIVE
SEDENTARY
HARD WORK
LIGHT WORKOUT OUT
2 A DAY
CALORIES/POUND 10- 14 cals/pound 15-18 cals/pound 19-22 cals/ pound 23-27 cals/pound 28-34 cals/pound
BODY WEIGHT
Examples:
150
1500
2100
2250
2700
2850
3300
3450
4050
4200
5100
180
1800
2520
2700
3240
3420
3960
4140
4860
5040
6120
200
2000
2800
3000
3600
3800
4400
4600
5400
5600
6800
210
2100
2940
3150
3780
3990
4620
4830
5670
5880
7140
CALORIE LEVELS AND PROTEIN NEEDS vary depending on your frame and what your off-season goals
are. Calorie needs vary based on activity (i.e., rehab vs. workouts vs. conditioning vs. game day vs. off day.
ACTIVE DAY
INACTIVE DAY
STEP 1:
STEP 1:
Unlimited Amounts
Unlimited amounts of veggies, moderate amounts of
STEP 2:
fruit
About ½ your plate
STEP 2:
(Leave some room for fast digesting carbs)
About ¼ of your plate
STEP 3:
(Cut out fast digesting carbs and limit slow digesting
Steady amounts of protein
carbs)
(Leave room for high or medium fat sources)
STEP 3:
Choose lean proteins
SAMPLE MENU
BREAKFAST:
STEP 1:
STEP 2:
STEP 3:
LUNCH:
STEP 1:
STEP 2:
STEP 3:
DINNER:
STEP 1:
STEP 2:
STEP 3:
Example #1
Mixed Fruit
Oatmeal
Hard Boiled Eggs & Ham
Example 2
Veggies (in omlet)
Whole Wheat Toast
Egg White Omelet
Tossed Entrée Salad
Pita Pocket
Turkey Breast
Whole Wheat Role
Lean Hamburger
Grilled Mixed Veggies
Brown Rice
Grilled Chicken Breast
Green Beans
Wild Rice
Broiled Salmon
Spinach
Rice & Beans
BBQ Steak Tips
Zucchini/Squash
Whole Wheat Pasta
Cornish Hen
Roasted Sweet Potato Wedge
Example 3
Fruit Smoothie
Total Type Cereal
Low Fat Yogurt
SNACK IDEAS
Protein Shakes
(add milk/juice to increase calcium, antioxidants &
calories)
Protein Bars
Mixed Nuts
Drinkable Yogurts
Whole Grain Crackers and Cheese
Raw Veggie Sticks with Dressing or Hummus
Peanut Butter (On Crackers, Veggies etc)
***When planning your snacks, try to include some protein sources, even if it’s just a glass of milk. Protein keeps you fuller longer
and decreases the potential for cravings and binging. Plan your snacks and meals. You are less likely to make bad decisions if you
plan ahead.
RECOVERY
Recovery is a vital component of any conditioning program. What you do between your
workouts will have a large impact on your improvement and progress. Below are some
suggestions in regards to this area that will help your post-workout recuperation:
1. Sleep – proper sleep each night is essential to your recovery. While the amount of
sleep necessary each night is an individual thing, it is advised that you get 8 hours of
sleep each night. If you cannot do this, try to get an afternoon nap, especially on
training days.
2. Rest – this is what you do with your waking hours when not working out. Your
activities during this time can enhance or diminish your ability to recover and progress
in your workouts. If you spend too much time doing additional physical activity you will
not recovery completely and, consequently, your amount of progress will suffer. How
much you can do during your non-workout time varies by individual. Use good
judgment.
3. Warm down – by performing low intensity work immediately after a workout you will
increase blood flow and enhance recovery. This often ignored part of the training
program has been used successfully for years by track and field athletes and Olympic
lifters. You should never fail to warm down after a workout. Below are some
examples of warm down activities:
a. Bike at a low level for 5-10 minutes
b. Stair stepper at a low level for 5-10 minutes
c. Jog at an easy pace for ½ - 1 mile
4. Whirlpool – sitting in a warm whirlpool can facilitate blood flow and enhance recovery.
This can be used 4-5 times per week for 12-15 minutes following your workout.
5. Sauna – using the sauna properly can also enhance recovery. First take a warm
shower, leaving the hair dry. Next sit on the lower level of the sauna for 2-3 minutes
and then move to the higher level for 6-7 minutes. The best position is to lie on your
back. After 8-10 minute session quickly take a cool shower for 20-40 seconds, and
then alternate with a warm shower for 2-3 minutes. This shower procedure can be
repeated 3-5 times. Use this technique no more than 1-2 times per week.
6. Hot-Cold Contrast – alternating hot and cold modalities can also enhance recovery
after workouts. For example:
a. Shower – hot for 1 minute and then cold for 30 seconds. Repeat 4-5 times
b. Hot/Cold Tub – Hot for 2-3 minutes then cold for 2-3minutes. Repeat 2 times.
WARM-UP& DYNAMIC FLEX ROUTINE
"Number 2"
WARM-UP& DYNAMIC FLEX ROUTINE
"Number 1"
WARM-UP
WARM-UP
WARM-UP& DYNAMIC FLEX ROUTINE
"Number 4"
WARM-UP& DYNAMIC FLEX ROUTINE
"Number 3"
WARM-UP
WARM-UP
Jog ~5 minutes (2 laps = 800m)
Forward Run and Backward
20-30 Yds
Jog ~5 minutes (2 laps = 800m)
50% Build Up
(2x30 Yards)
Jumping Jacks
Side Slide High Left & Right
20-30 Yds
Jumping Jacks Series (Jacks, Seal, X-C Skier, Crossover, 15 each)
Backward Stride (heel to butt / reach)
(2x30 Yards)
Leg Swings—side to side (wall, fence or hurdle, 15 ea leg)
Carioca Long Stride Left & Right
20-30 Yds
Easy Leg Swings—side to side (wall, fence or hurdle, 15 ea leg )
Side Slide Left & Right
(30 Yards)
Leg Swings—front to back (15 ea leg)
Skip Forward and Backward
20-30 Yds
Skip Forward & Backward
(30 Yards)
20-30 Yds
Long Carioca Left & Right
(30 Yards)
IMMOBILE EXERCISES (15 ea side)
Crossover Run Left and Right
STATIONARY EXERCISES (5 ea side)
Easy Leg Swings—front to back (15 ea leg)
STATIONARY EXERCISES (5 ea side)
Groiners
Straight Leg Shuffle
(30 Yards)
Mountain Climbers
Groiner
Prone Scorpions
75% Build Up
(2x30 Yards)
Scorpions
Prone Scorpions
Supine Leg Swing
Backward Stride (heel to butt / reach)
(2x30 Yards)
Hurdle “Seat Changes”
Alternating Inside Hurdle Rocker
4 Way Wipers (Sit Up position, hips & knees @90, high & Low)
Prone Opposites
STATIONARY EXERCISES (5 ea)
Iron Crosses
Skydivers
Single Leg Kick Back
Straight Leg Side Lying Series
Abduction (top leg lift , foot horizontal )
Prisoner Squats (hands behind head)
Kneeling Hip Series
Kneeling Hip Series
§ Kneeling Hip Abduction (aka, Fire Hydrants )
Crossover Adduction (bottom leg lift, top x-over )
Kneeling Hip Abduction (aka, Fire Hydrants )
§ Kneeling Hip Circles—clockwise
Kneeling Hip Circles—clockwise
§ Kneeling Hip Circles—counter-clockwise
Kneeling Hip Circles—counter-clockwise
§ Lateral (Straight Leg) Adductors ( aka, Donkey Whips )
Lateral (Straight Leg) Abduction/Adductors
§ Rear Hip Hyperextenders ( aka, Jane Fonda’s )
Rear Scorpions
DYNAMIC FLEXIBILITY EXERCISES (all @ 10 Yards)
DYNAMIC FLEXIBILITY EXERCISES (all @ 25m / 30y)
Kneeling Hip Series
Kneeling Hip Abduction (aka, Fire Hydrants )
Single Leg RDL to Straight Leg Swing (balance on 1 leg)
Hip Pop (rev. bridge position, hips to floor then straight)
Fr Bridge Straight Leg Abduction (keep toe toward floor)
Speed Skater In Place – lateral, replace foot
Kneeling Hip Circles—clockwise
Speed Skater Crossover – cross behind, replace foot)
Kneeling Hip Circles—counter-clockwise
Kneeling Hip Series
Lateral (Straight Leg) Abduction/Adductors
Kneeling Hip Abduction (aka, Fire Hydrants )
Rear Scorpions
DYNAMIC FLEXIBILITY EXERCISES (all @ 10 Yards)
Kneeling Hip Circles—clockwise
Lunge Elbow to Instep
Kneeling Lateral (Straight Leg) Abduction
Kneeling Hip Circles—counter-clockwise
Over-Under Hurdles
Over-Under Hurdles
A-March (knee high, ankle dorsiflexed, hold for 3)
A-March
Straight Leg March
Crossover to Lateral Lunge
Walking High Kicks
Walking Reverse Lunge Reach
Straight Leg March
DYNAMIC FLEXIBILITY EXERCISES
Walking Forward Lunge
Walking Knee Hug & Quad Stretch
Walking Forward Lunge
Forward Over Hurdles (6 hurdles)
Kneeling Rear Scorpions
Walking Knee Hug & Quad Stretch
Leg Cradle / Open Hip
Walking Knee Hug & Quad Stretch
Backward Over Hurdle (6 hurdles)
Leg Cradle / Open Hip
Inchworm w/Body Weight Squat
Leg Cradle / Open Hip
Walking Leg Cradle & Open Hip
Inchworm w/Body Weight Squat
Spiderman
Inchworm w/Body Weight Squat
Walking Knee Hug & Quad Stretch
Single Leg RDL Walk
Forward Crossover Lunge
Backwards Single Leg RDL Walk
Lunge Palm to Instep Reach
Spiderman
Hockey Lunge
Spiderman
Sumo Squat to Crossover Lunge
Side Lunge Pivot
LIGHT MOBILITY DRILLS (all @ 20 Yards)
Bird Feeder
Double Leg Ankle Pops
Side Lunge Pivot
LIGHT MOBILITY DRILLS (all @ 20 Yards)
Shake-ups
Ankle Run
Ankling
Easy A-Skips Forward
Ankle Pops (alternating)
Side Lunge Pivot
LIGHT MOBILITY DRILLS (all @ 20 Yards)
Shake-ups
Easy A-Skips backwards
Easy A-Skips Forward
Ankle Run
E-a-s-y A-Skips
Easy Side Shuffle Left & Right
Easy A-Skips backwards
Open Hip Skip Forward
A-Skips backwards
Easy Gallup Right & Left
Side Slide Low Left & Right
Easy A-Skips Forward
E-a-s-y Side Shuffle (25m each side)
Easy Skip & Scoop Right and Left
Easy Straight Leg Shuffle Run
Easy A-Skips Backwards
E-a-s-y Straight Leg Shuffle
Carioca: Fast Feet (25m each side)
Backward Stride
Easy Lateral A-Skip
E-a-s-y Skip & Scoop
Carioca: High Step(25m each side)
Easy Skip & Scoop
Easy Reverse Skip & Scoop
Carioca: Fast Feet (25m each side)
High Knees
Carioca: Trail Knee Drive
Easy Straight Leg Shuffle
Carioca: High Step (25m each side)
Butt Kicks
Carioca: Lead Knee Drive
Open Hip Shuffle Forward
High Knees
A-Skips
High Knees
Butt Kicks
Butt Kicks
B-Skips
Butt Kicks
A-Skips Forward & Backward (stay tall, pop down)
A-Skips
A-Skips (drive the leg down)
C-Skips Forward & Backward (stay tall)
B-Skips
A/C/Straight Leg Combination Skips
POWER MOBILITY DRILLS (All 2 times each 30 Yards)
C-Skips
A/C/Straight Leg Combination Skips
ABC Combination Skips
A-Bounds
A/C /Straight Leg Combo Skips
A-RUN/BUILD-UP RUNS (All 20-30 yards, maintain form)
POWER MOBILITY DRILLS (2X all @ 30 yds)
A-Run Easy Build Up
Straight Leg Bounds
Ankle Bound
Power Skips
Head up / Chest up / Hips underneath
Shoulders down / Elbows back / Hands relaxed
A-Run Build Up
Crossover Bounds
Ankle Bound
Straight Leg Crossover Bounds
Backward A-Runs
A-Run Build Up
LIGHT MOBILITY DRILLS (all @ 25m / 30y)
Straight Leg Bounds
A-RUN SERIES (all @ 25m / 30y)
Knee up / Toe up / Heel to the Butt
Rapid Fire!
Power Skips
Single Leg Hops (Single Response, Left 1 st , Right 2 nd )
Spiderman W/ Push Up
A-Bounds
All 10 yds
WARM-UP& DYNAMIC FLEX ROUTINE
"Number 6"
WARM-UP& DYNAMIC FLEX ROUTINE
"Number 5"
WARM-UP
WARM-UP
Jog ~5 minutes (2 laps = 800m)
Jog ~5 minutes (2 laps = 800m)
Jumping Jacks Series
Jump Rope Series
WARM-UP& DYNAMIC FLEX ROUTINE
"Number 7"
WARM-UP
Jog ~5 minutes (2 laps = 800m)
Jumping Jacks
2 Ft Together
X50
Leg Swings—side to side (wall, fence or hurdle, 15 ea leg)
Leg Swings—side to side (wall, fence or hurdle, 15 ea leg)
Left Foot
X25
Leg Swings—front to back (15 ea leg)
Leg Swings—front to back (15 ea leg)
STATIONARY EXERCISES (5 ea)
Right Foot
X25
2R, 2L Combo
X50
PVC or Broomstick Series (or rope)
Moguls
X50
Mountain Climbers
Double Under
X25
Scorpions
(Jacks, Seal, X-C Skier, Crossover, 15 each)
Overhead Squat
IMMOBILE EXERCISES (15 ea side)
Lunge Twist
Leg Swings—side to side (wall, fence or hurdle, 15 ea leg)
Hurdle “Seat Changes”
Bent over Shoulder Raise
Leg Swings—front to back (15 ea leg)
STATIONARY EXERCISES (5 ea)
Iron Crosses
Supine (on Back) Straight Leg Raise
Side Lying Straight Leg Abduction (top leg)
Groiners
Kneeling Hip Series
Kneeling Hip Abduction (aka, Fire Hydrants )
and Crossover Adduction (bottom leg)
Supine Leg Swing
Kneeling Hip Circles—clockwise
Prone Scorpion (heel to opposite hand)
Prone Opposites
Kneeling Hip Circles—counter-clockwise
Supine (on back) Leg Swings
Straight Leg Side Lying Series
Lateral (Straight Leg) Adductors ( aka, Donkey Whips )
Wrist Pronation/Supination
Prone Scorpions
Kneeling Hip Circles—counter-clockwise
Rear Hip Hyperextenders ( aka, Jane Fonda’s )
Abduction (top leg lift , foot horizontal )
Kneeling Hip Series
Kneeling Hip Abduction (aka, Fire Hydrants )
Kneeling Hip Circles—clockwise
Skydivers
Crossover Adduction (bottom leg lift, top x-over )
Kneeling Hip Series
Kneeling Hip Abduction (aka, Fire Hydrants )
DYNAMIC FLEXIBILITY EXERCISES (all @ 25m / 30y)
Over-Under Hurdles
Kneeling Lateral (Straight Leg) Abduction
Kneeling Hip Circles—clockwise
A-March
Kneeling Rear Scorpions
Kneeling Hip Circles—counter-clockwise
Walking High Kicks
Lateral (Straight Leg) Abduction/Adductors
Walking Forward Lunge
Arm and Neck Mobility Series
Walking Knee Hug & Quad Stretch
Neck Circles
Shoulder Circles (Forward and Backward)
Rear Scorpions
DYNAMIC FLEXIBILITY EXERCISES (all @ 10 Yards)
Leg Cradle / Open Hip
Arm Hugs
Giant Arm Circles (Forward and Backward)
Lunge Elbow to Instep
Inchworm w/Body Weight Squat
Crossover to Lateral Lunge
Single Leg RDL Walk
Trunk Twists (Upright and Bent Over)
Straight Leg March
Spiderman
DYNAMIC FLEXIBILITY EXERCISES (all @ 10 Yds)
Walking Forward Lunge
Side Lunge Pivot
Elbow to Instep
Walking Knee Hug & Quad Stretch
Crossover to Lateral Lunge
Leg Cradle / Open Hip
Inchworm to Body Weight Squat
Inchworm w/Body Weight Squat
Ankling
Spiderman
Backwards Single Leg RDL Walk
Knee Hug to Quad Stretch
Spiderman
Shake-ups
E-a-s-y A-Skips
Leg Cradle / Open Hip
Side Lunge Pivot
LIGHT MOBILITY DRILLS (all @ 20 Yds)
A-Skips backwards
Straight Leg March
Sumo Walk Forward
Ankle Run
E-a-s-y Straight Leg Shuffle
Crossover Squat Walk Left and Right
LIGHT MOBILITY DRILLS (all @ 20 Yds)
Alternating Ankle Pops
Easy A-Skips Forward w/ Big Arm Swing
E-a-s-y Skip & Scoop
Carioca: Fast Feet (25m each side)
Ankle Run
Easy A-Skips Backwards w/ Clap Under Leg
Carioca: High Step (25m each side)
Alternating Ankle Pops
Easy Side Slide High Left and Right
High Knees
Easy A-Skips Forward w/ Big Arm Swing
Easy Straight Leg Shuffle
Butt Kicks
Easy A-Skips Backwards w/ Clap Under Leg
Easy Skip & Scoop Forward
A-Skips
Easy Side Slide High Left and Right
Easy Side Slide Low Left and Right
B-Skips
Easy Straight Leg Shuffle
Carioca: Fast Feet (20 Yds each side)
ABC Combination Skips
Easy Skip & Scoop Forward
Carioca: High Step(20 Yds each side)
Easy Side Slide Low Left and Right
High Knees
Carioca: Fast Feet (20 Yds each side)
Butt Kicks
A-Bounds
Carioca: High Step(20 Yds each side)
A-Skips
Straight Leg Bounds
High Knees
C-Skips
Power Skips
Butt Kicks
A/C/Straight Leg Combination Skips
Single Leg Hops (L, R)
A-Skips
POWER MOBILITY DRILLS (2X all @ 30 yds)
C-Skips
A-Bounds
A/C/Straight Leg Combination Skips
Straight Leg Bounds
A-RUN/BUILD-UP RUNS (All 20-30 yards, maintain form)
Power Skips
A-Run Easy Build Up
Crossover Bounds
Ankle Bound
Straight Leg Crossover Bounds
A-Run Build Up
Ankle Bound
A-Run Build Up
LIGHT MOBILITY DRILLS (all @ 25m / 30y)
E-a-s-y Side Shuffle (25m each side)
POWER MOBILITY DRILLS (all @ 25m / 30y)
AIR FORCE TRACK AND FIELD
SPRINTERS / HURDLERS / LJ / TJ
Cycle: General Prep / Strength Prep 1
Length: 2 x 4 week blocks
MONDAY (Upper)
TUESDAY (Lower DB)
Week of: Week 1
Warm Up
#1
Week 5
#3
sets/ reps/
weight
sets/ reps/
weight
Exercise
Barbell Push Press
3x6
3x4
Bench Press
3x8
Bent Over Row (Reverse Grip)
Inverted Row (Strap or Bar)
Exercise
Date:
THURSDAY (Upper DB)
Week of: Week 1
Warm Up
#2
Week 5
#4
sets/ reps/
weight
sets/ reps/
weight
Exercise
DB Split Snatch
3x3ea
3x2e
3x10
DB Walking Lunge w/ knee drive
3x8ea
3x10
3x8
DB Inverted Hamstring
3x6ea
3x6
3x10
Date:
FRIDAY (Lower)
Week of: Week 1
Warm Up
#3
Week 5
#5
Week of: Week 1
Warm Up
#4
sets/ reps/
weight
sets/ reps/
weight
Exercise
DB Front Squat + Shoulder Press
2x5
2x5
3x6e
DB Split Jerk
3x2ea
3x8ea
DB Alternating Incline Press
Week 5
#6
sets/ reps/
weight
sets/ reps/
weight
Clean Pull from floor
3x5
3x4
3x3ea
Barbell Front Squat
3x6
3x8
3x6ea
4x6ea
Barbell Squat (back squat) (Keep feet hip width and 3x10
toes almost straight ahead)
3x8
DB 1 Arm Row
3x8ea
4x8ea
RDL
3x6
3x8
DB Lunge (hold) Alternating Shoulder Press
3x4ea(ea)
4x4ea(ea)
Barbell Crossover Lunge
3x4ea
3x6ea
Weighted Calf Raises
3x12
4x12
Date:
Date:
Hip Circuit
Push-up (Strap or 2 Med Balls)
3x10
3x8
Kneeling Hip Series
2x5ea
3x5ea
Side Lying Straight Leg Abduction
2x5ea
3x5ea
Trunk Circuit
Shoulder Circuit
1 Leg V-up
3x8ea
3x10ea
Side Lying Straight Leg Crossover Adduction
2x5ea
3x5ea
DB Front Raise
3x8
4x8
Side Crunch
3x12ea
3x10ea
Supine (on back) 1 Leg Straight Leg High Kick
2x5ea
3x5ea
DB Side Raise
3x8
4x8
Trunk Circuit
Barbell 2 Hand Twist
3x6ea
4x6ea
Bicycle Crunch
3x20
3x30
Weighted Back Extension (hold 3 sec)
3x8
3x10
DB Bent Over Reverse Fly
3x8
4x8
MB Lunge Chest Pass
3x6ea
4x6ea
Superman
3x12
3x15
Weighted Decline Press Crunch
3x8
3x10
DB Bent Over Reverse Raise
3x8
4x8
Hanging Straight Leg Raise
3x6
4x6
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
3x30sec ea
Weighted Toe Touch
3x10
3x12
DB Fly
3x8
4x8
Stability Ball Table Top Bridge
3x30sec
4x30sec
MONDAY (Lower)
TUESDAY (Upper DB)
Week of: Week 2
Warm Up
#5
Week 6
#7
sets/ reps/
weight
sets/ reps/
weight
Exercise
Clean Pull from floor
3x4
3x3
Barbell Front Squat (Keep feet hip width and toes
almost straight ahead)
3x4
Barbell Reverse Lunge
RDL
Exercise
Date:
Barbell Lateral Lunge
THURSDAY (Lower DB)
Week of: Week 2
Warm Up
#6
Week 6
#1
sets/ reps/
weight
sets/ reps/
weight
DB Front Squat + DB Split Jerk
2x3e
3x3ea
3x6
Standing DB Shoulder Press (knees bent slightly,
hip pushed back)
3x8
3x6ea
3x8ea
DB Alternating Bench Press (start w/ both DBs up,
lower 1 @ a time)
3x8
3x6
DB 1 Arm Row OR Seated Row
3x4ea
Weighted Walks (holding DBs, walking forward and 3x20 yds
backward on toes, then on heels).
3x6ea
Date:
DB Push-up Row
FRIDAY (Upper)
Week of: Week 2
Warm Up
#7
Week 6
#2
Week of: Week 2
Warm Up
#1
sets/ reps/
weight
sets/ reps/
weight
Exercise
Alternating DB Split Snatch (opposite DB up and
leg forward)
3x3ea
3x2e
4x8
DB Walking Lunge w/ knee drive
3x10ea
3x6ea
4x6ea
DB overhead Inverted Hamstring (light DBs, arms
stay parallel with ground)
3x8ea
3x10ea
4x10ea
3x5ea
4x5ea
4x15yds
Shoulder Circuit
Exercise
Date:
Hip Circuit
Supine (on back) Leg Raise (other leg bent w/ foot
flat on floor)
Week 6
#3
sets/ reps/
weight
sets/ reps/
weight
Barbell Push Press
3x4
3x6
3x8e
Bench Press
3x9
4x9
3x6ea
Pull -up (resisted if possible, assisted when
fatigued)
3x10
3x8
1 Arm Bar Row (load 1 end of bar,rest other in
corner, stand beside, perform bent over row)
3x10ea
3x8ea
Push-up (Strap or 2 Med Balls)
3x8
3x10
3x8ea
4x5ea
Supine (on back) Leg Swing (take 1 leg out to side, 3x8ea
then across body)
4x5ea
Date:
Trunk Circuit
DB Bent Over "T" (Rev Fly) squeeze
shoulderblades together
3x8
4x8
Prone Scorpion (arms strt out to side, raise leg and 3x8ea
touch opposite hand w/ heel)
4x5ea
Weighted Press Crunch
3x15
4x15
Trunk Circuit
Barbell 1 Arm Twist & Row
3x6ea
4x6ea
DB Bent Over "W" (elbows 90o, thumbs up)
squeeze shoulderblades together
3x8
4x8
Double Leg Kick -back (on back, push heels
through ground lifting hips)
3x8
4x5
Butterfly Crunch
3x15
4x15
MB Throw Downs
3x6ea
4x6ea
DB Bent Over "Y" (thumbs up) squeeze
shoulderblades together
3x8
4x8
Back Extension + Glute Ham Raise (keep hips
locked and bend knees to lift body)
3x5
4x5
Crossover Crunch
3x15ea
4x15ea
Hanging 1 Leg Straight Leg Raise
3x6ea
4x6ea
DB Bent Over "L" (elbows on ribs, externally rotate 3x8
arm away from the ground)
4x8
Weighted Decline Russian Twist
3x8ea
3x10ea
Sky Diver (knees bent to 90o, arms out to side,
thumbs up)
3x15
4x15
Stability Ball Weighted Press Crunch
3x15
4x15
DB Side Lying, Str Arm, Abd/Add (raise arm up
away from ground, slowly lower down)
4x8
Weighted Bent-leg 1 Leg V-up (just like 1 Leg V-up, 3x10ea
but knee up instead of straight leg)
3x12ea
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
4x30sec ea
3x8
AIR FORCE TRACK AND FIELD
SPRINTERS / HURDLERS / LJ / TJ
Cycle: General Prep / Strength Prep 1
Length:
MONDAY (Upper DB)
TUESDAY (Lower)
Week of: Week 3
Warm Up
#2
Week of: Week 3
Warm Up
#3
sets/ reps/
weight
sets/ reps/
weight
2x10
2x10
Exercise
Clean Pull from floor
DB Split Jerk
3x2ea
3x3ea
Barbell Front Squat
DB Alternating Incline Press
3x6ea
4x6ea
DB 1 Arm Row
3x8ea
DB Lunge (hold) Alternating Shoulder Press
3x6ea(ea)
Exercise
Date:
DB Front Squat + Shoulder Press
THURSDAY (Upper)
Week 7
#4
FRIDAY (Lower DB)
Week 7
#5
Week of: Week 3
Warm Up
#4
sets/ reps/
weight
sets/ reps/
weight
3x5
4x4
Exercise
Barbell Push Press
3x6
4x8
Barbell Squat (back squat) Keep feet hip width and 3x10
toes almost straight ahead
4x8ea
RDL
4x6ea(ea)
Week 7
#6
Week of: Week 3
Warm Up
#5
sets/ reps/
weight
sets/ reps/
weight
3x8
3x6
Exercise
DB Split Snatch
Bench Press
3x10
4x10
4x8
Bent Over Row (Reverse Grip)
3x10
4x10
3x6
4x8
Inverted Row (Strap or Bar)
3x6
4x6
Barbell Crossover Lunge
3x4ea
4x4ea
Push-up (Strap or 2 Med Balls)
3x8
4x8
Weighted Calf Raises
3x12
4x12
Date:
Date:
Week 7
#7
sets/ reps/
weight
sets/ reps/
weight
3x3ea
3x2e
DB Overhead Walking Lunge
3x8ea
3x6e
DB Inverted Hamstring
3x6ea
3x8ea
Kneeling Hip Series
2x5ea
3x5ea
Side Lying Straight Leg Abduction
2x5ea
3x5ea
Date:
Hip Circuit
Shoulder Circuit
Trunk Circuit
DB Front Raise
3x10
4x10
DB Side Raise
3x10
4x10
DB Bent Over Reverse Fly
3x10
4x10
DB Bent Over Reverse Raise
3x10
DB Fly
3x10
Trunk Circuit
Barbell 2 Hand Twist
2x5ea
3x5ea
3x12ea
4x10ea
Supine (on back) 1 Leg Straight Leg High Kick
2x5ea
3x5ea
MB Lunge Rotational Throw (throw over front leg,
across body)
3x6ea
4x6ea
Bicycle Crunch
3x20
4x30
Weighted Back Extension (hold 3 sec)
3x8
4x10
4x10
Hanging Straight Leg Raise (try to touch bar)
3x6
4x6
Superman
3x12
4x15
Weighted Decline Press Crunch
3x8
4x10
4x10
Stab. Ball Table Bridge w/ Leg Lift (extent 1 knee,
hips flat, straight line ear to ankle)
3x8ea
4x8ea
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
4x30sec ea
Weighted Toe Touch
3x10
4x12
THURSDAY (Lower)
Week 8
#1
Week of: Week 4
Warm Up
#7
sets/ reps/
weight
2x3ea
2x2e
Exercise
Barbell Push Press
DB Walking Lunge w/ knee drive
2x5ea
2x4e
DB overhead Inverted Hamstring (light DBs, arms
stay parallel with ground)
2x5ea
2x6ea
FRIDAY (Upper DB)
Week 8
#2
Week of: Week 4
Warm Up
#1
sets/ reps/
weight
sets/ reps/
weight
2x5
2x4
Exercise
Clean Pull from floor
Bench Press
2x6
2x6
Pull -up (resisted if possible, assisted when
fatigued)
2x8
1 Arm Bar Row (load 1 end of bar,rest other in
corner, stand beside, perform bent over row)
Push-up (Strap or 2 Med Balls)
Date:
Week 8
#3
sets/ reps/
weight
sets/ reps/
weight
2x4
2x3
Barbell Front Squat
2x4
2x6
2x6
Barbell Reverse Lunge
2x6ea
2x8ea
2x8ea
RDL
2x8
2x10
3x10
2x5ea
2x5ea
Supine (on back) Leg Swing (take 1 leg out to side, 2x5ea
then across body)
2x5ea
Prone Scorpion (arms strt out to side, raise leg and 2x5ea
touch opposite hand w/ heel)
2x5ea
Double Leg Kick -back (on back, push heels
through ground lifting hips)
2x5ea
2x5ea
Butterfly Crunch
3x10
Back Extension + Glute Ham Raise (keep hips
locked and bend knees to lift body)
2x4
2x5
Crossover Crunch
Weighted Decline Russian Twist
3x8ea
3x10ea
3x12ea
Weighted Bent-leg 1 Leg V-up (just like 1 Leg V-up, 3x10ea
but knee up instead of straight leg)
Side Lying Straight Leg Crossover Adduction
Side Crunch
sets/ reps/
weight
Hip Circuit
Supine (on back) Leg Raise (other leg bent w/ foot
flat on floor)
4x10ea
4x6ea
TUESDAY (Upper)
Exercise
Date:
Alternating DB Split Snatch (opposite DB up and
leg forward)
3x8ea
3x6ea
MONDAY (Lower DB)
Week of: Week 4
Warm Up
#6
1 Leg V-up
Week 8
#4
sets/ reps/
weight
sets/ reps/
weight
2x3e
3x3ea
Standing DB Shoulder Press (knees bent slightly,
hip pushed back)
2x8
3x8
2x8ea
DB Alternating Bench Press (start w/ both DBs up,
lower 1 @ a time)
2x6ea
3x6ea
2x6
DB 1 Arm Row OR Seated Row
2x10ea
3x10ea
2x10
DB Push-up Row
2x5ea
3x5ea
3x15
DB Bent Over "T" (Rev Fly) squeeze
shoulderblades together
3x6
3x8
Date:
Trunk Circuit
Weighted Press Crunch
Week of: Week 4
Warm Up
#2
Exercise
Date:
DB Front Squat + DB Split Jerk
Shoulder Circuit
3x15
Trunk Circuit
Barbell 1 Arm Twist & Row
3x6ea
3x6ea
DB Bent Over "W" (elbows 90o, thumbs up)
squeeze shoulderblades together
3x6
3x8
3x10ea
3x15ea
MB Throw Downs
3x6ea
3x6ea
DB Bent Over "Y" (thumbs up) squeeze
shoulderblades together
3x6
3x8
Sky Diver (knees bent to 90o, arms out to side,
thumbs up)
3x10
3x15
Hanging 1 Leg Straight Leg Raise
3x6ea
3x6ea
DB Bent Over "L" (elbows on ribs, externally rotate 3x6
arm away from the ground)
3x8
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
3x30sec ea
Stability Ball Weighted Press Crunch
3x15
3x15
DB Side Lying, Str Arm, Abd/Add (raise arm up
away from ground, slowly lower down)
3x8
3x6
AIR FORCE TRACK AND FIELD
SPRINTERS / HURDLERS / LJ / TJ
Cycle: Strength Development 1
Length: 2 x 4 week blocks
MONDAY (Upper)
TUESDAY (Lower DB)
Week of: Week 9
Warm Up
#1
Wk 13
#3
sets/ reps/
weight
sets/ reps/
weight
Exercise
Barbell Push Press
3x5
4x4
Bench Press (cluster) do # in (), wait 20sec then
repeat until reps are done
3x6(3)
Bent Over Row (Reverse Grip)
Inverted Row (Strap or Bar)
Exercise
Date:
THURSDAY (Upper DB)
Week of: Week 9
Warm Up
#2
Wk 13
#4
sets/ reps/
weight
sets/ reps/
weight
Exercise
DB Split Snatch
3x3ea
4x3eae
4x6(3)
DB Walking Overhead Lunge
3x5ea
3x6
3x8
DB Inverted Hamstring
3x6ea
3x6
3x8
Date:
FRIDAY (Lower)
Week of: Week 9
Warm Up
#3
Wk 13
#5
Week of: Week 9
Warm Up
#4
sets/ reps/
weight
sets/ reps/
weight
Exercise
DB Front Squat + Shoulder Press
3x5
4x5
4x5ea
DB Split Jerk
3x2ea
4x6ea
DB Alternating Incline Press
Wk 13
#6
sets/ reps/
weight
sets/ reps/
weight
Clean Pull from floor
3x5
4x5
4x2ea
Barbell Front Squat
3x6
4x6
3x4ea
4x4ea
Barbell Squat (back squat) (Keep feet hip width and 3x6(3)
toes almost straight ahead)
4x6(3)
DB 1 Arm Row
3x4ea
4x4ea
RDL
3x6
4x6
DB Lunge (hold) Alternating Shoulder Press
3x3ea(ea)
4x3ea(ea)
Barbell Crossover Lunge
3x3ea
4x3ea
Weighted Calf Raises
3x6
4x6
Date:
Date:
Hip Circuit
Push-up (Strap or 2 Med Balls)
3x6
3x8
Kneeling Hip Series
2x5ea
3x5ea
Side Lying Straight Leg Abduction
2x5ea
3x5ea
Trunk Circuit
Shoulder Circuit
1 Leg V-up
3x8ea
3x10ea
Side Lying Straight Leg Crossover Adduction
2x5ea
3x5ea
DB Front Raise
3x8
4x8
Side Crunch
3x12ea
3x10ea
Supine (on back) 1 Leg Straight Leg High Kick
2x5ea
3x5ea
DB Side Raise
3x8
4x8
Trunk Circuit
Barbell 2 Hand Twist
3x6ea
4x6ea
Bicycle Crunch
3x20
3x30
Weighted Back Extension (hold 3 sec)
3x8
3x10
DB Bent Over Reverse Fly
3x8
4x8
MB Lunge Chest Pass
3x6ea
4x6ea
Superman
3x12
3x15
Weighted Decline Press Crunch
3x8
3x10
DB Bent Over Reverse Raise
3x8
4x8
Hanging Straight Leg Raise
3x6
4x6
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
3x30sec ea
Weighted Toe Touch
3x10
3x12
DB Fly
3x8
4x8
Stability Ball Table Top Bridge
3x30sec
4x30sec
Wk 10
#5
Wk 14
#7
MONDAY (Lower)
TUESDAY (Upper DB)
Week of:
Warm Up
sets/ reps/
weight
sets/ reps/
weight
Exercise
Clean Pull from floor
3x4
4x4
Barbell Front Squat (Keep feet hip width and toes
almost straight ahead)
3x5
Barbell Reverse Lunge
RDL
Exercise
Date:
Barbell Lateral Lunge
THURSDAY (Lower DB)
Week of:
Warm Up
Wk 10
#6
Wk 14
#1
sets/ reps/
weight
sets/ reps/
weight
DB Front Squat + DB Split Jerk
3x3ea
4x3ea
4x5
Standing DB Shoulder Press (knees bent slightly,
hip pushed back)
3x4
3x4ea
4x4ea
DB Alternating Bench Press (start w/ both DBs up,
lower 1 @ a time)
3x5
4x5
DB 1 Arm Row OR Seated Row
3x3ea
Weighted Walks (holding DBs, walking forward and 3x20 yds
backward on toes, then on heels).
4x3ea
Date:
DB Push-up Row
FRIDAY (Upper)
Week of:
Warm Up
Wk 10
#7
Wk 14
#2
Week of:
Warm Up
sets/ reps/
weight
sets/ reps/
weight
Exercise
Alternating DB Split Snatch (opposite DB up and
leg forward)
3x3ea
4x3ea
4x4
DB Walking Lunge w/ knee drive
3x4ea
3x4ea
4x4ea
DB overhead Inverted Hamstring (light DBs, arms
stay parallel with ground)
3x4ea
3x4ea
4x4ea
3x4ea
4x4ea
4x15yds
Shoulder Circuit
Exercise
Date:
Hip Circuit
Supine (on back) Leg Raise (other leg bent w/ foot
flat on floor)
Wk 10
#1
Wk 14
#3
sets/ reps/
weight
sets/ reps/
weight
Barbell Push Press
3x4
4x6
4x4ea
Bench Press
3x6(2)
4x6(2)
4x4ea
Pull -up (resisted if possible, assisted when
fatigued)
3x6
3x8
1 Arm Bar Row (load 1 end of bar,rest other in
corner, stand beside, perform bent over row)
3x6ea
3x8ea
Push-up (Strap or 2 Med Balls)
3x6
3x8
3x8ea
4x5ea
Supine (on back) Leg Swing (take 1 leg out to side, 3x8ea
then across body)
4x5ea
Date:
Trunk Circuit
DB Bent Over "T" (Rev Fly) squeeze
shoulderblades together
3x8
4x8
Prone Scorpion (arms strt out to side, raise leg and 3x8ea
touch opposite hand w/ heel)
4x5ea
Weighted Press Crunch
3x15
4x15
Trunk Circuit
Barbell 1 Arm Twist & Row
3x6ea
4x6ea
DB Bent Over "W" (elbows 90o, thumbs up)
squeeze shoulderblades together
3x8
4x8
Double Leg Kick -back (on back, push heels
through ground lifting hips)
3x8
4x5
Butterfly Crunch
3x15
4x15
MB Throw Downs
3x6ea
4x6ea
DB Bent Over "Y" (thumbs up) squeeze
shoulderblades together
3x8
4x8
Back Extension + Glute Ham Raise (keep hips
locked and bend knees to lift body)
3x5
4x5
Crossover Crunch
3x15ea
4x15ea
Hanging 1 Leg Straight Leg Raise
3x6ea
4x6ea
DB Bent Over "L" (elbows on ribs, externally rotate 3x8
arm away from the ground)
4x8
Weighted Decline Russian Twist
3x8ea
3x10ea
Sky Diver (knees bent to 90o, arms out to side,
thumbs up)
3x15
4x15
Stability Ball Weighted Press Crunch
3x15
4x15
DB Side Lying, Str Arm, Abd/Add (raise arm up
away from ground, slowly lower down)
4x8
Weighted Bent-leg 1 Leg V-up (just like 1 Leg V-up, 3x10ea
but knee up instead of straight leg)
3x12ea
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
4x30sec ea
3x8
AIR FORCE TRACK AND FIELD
SPRINTERS / HURDLERS / LJ / TJ
Cycle: Strength Development 1
Length: 2 x 4 week blocks
MONDAY (Upper DB)
TUESDAY (Lower)
Week of:
Warm Up
Wk 11
#2
Week of:
Warm Up
sets/ reps/
weight
sets/ reps/
weight
3x2ea
4x2ea
Exercise
Clean Pull from floor
DB Split Jerk
3x2ea
4x2ea
Barbell Front Squat
DB Alternating Incline Press
3x3ea
4x3ea
DB 1 Arm Row
3x3ea
DB Lunge (hold) Alternating Shoulder Press
3x2ea(ea)
Exercise
Date:
DB Front Squat + Shoulder Press
THURSDAY (Upper)
Wk 15
#4
Wk 11
#3
FRIDAY (Lower DB)
Wk 15
#5
Week of:
Warm Up
sets/ reps/
weight
sets/ reps/
weight
4x3
5x3
Exercise
Barbell Push Press
3x4
4x4
Barbell Squat (back squat) Keep feet hip width and 4x4(2)
toes almost straight ahead
4x3ea
RDL
4x2ea(ea)
Wk 11
#4
Wk 15
#6
Week of:
Warm Up
sets/ reps/
weight
sets/ reps/
weight
3x3
4x5
Exercise
DB Split Snatch
Bench Press
4x4(2)
5x4(2)
5x4(2)
Bent Over Row (Reverse Grip)
3x6
4x6
3x4
4x4
Inverted Row (Strap or Bar)
3x6
4x6
Barbell Crossover Lunge
3x2ea
4x2ea
Push-up (Strap or 2 Med Balls)
3x6
4x6
Weighted Calf Raises
3x12
4x12
Date:
Date:
Wk 11
#5
Wk 15
#7
sets/ reps/
weight
sets/ reps/
weight
3x3ea
4x3ea
DB Overhead Walking Lunge
3x4ea
4x4ea
DB Inverted Hamstring
3x4ea
4x4ea
Kneeling Hip Series
2x5ea
3x5ea
Side Lying Straight Leg Abduction
2x5ea
3x5ea
Date:
Hip Circuit
Shoulder Circuit
Trunk Circuit
DB Front Raise
3x10
4x10
Trunk Circuit
Barbell 2 Hand Twist
1 Leg V-up
3x8ea
4x10ea
Side Lying Straight Leg Crossover Adduction
2x5ea
3x5ea
DB Side Raise
3x10
4x10
3x6ea
4x6ea
Side Crunch
3x12ea
4x10ea
Supine (on back) 1 Leg Straight Leg High Kick
2x5ea
3x5ea
DB Bent Over Reverse Fly
3x10
4x10
MB Lunge Rotational Throw (throw over front leg,
across body)
3x6ea
4x6ea
Bicycle Crunch
3x20
4x30
Weighted Back Extension (hold 3 sec)
3x8
4x10
DB Bent Over Reverse Raise
3x10
4x10
Hanging Straight Leg Raise (try to touch bar)
3x6
4x6
Superman
3x12
4x15
Weighted Decline Press Crunch
3x8
4x10
DB Fly
3x10
4x10
Stab. Ball Table Bridge w/ Leg Lift (extent 1 knee,
hips flat, straight line ear to ankle)
3x8ea
4x8ea
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
4x30sec ea
Weighted Toe Touch
3x10
4x12
Wk 12
#1
Wk 16
#3
MONDAY (Lower DB)
TUESDAY (Upper)
Week of:
Warm Up
Wk 12
#6
Week of:
Warm Up
sets/ reps/
weight
sets/ reps/
weight
2x3ea
2x2e
Exercise
Barbell Push Press
DB Walking Lunge w/ knee drive
2x4ea
2x3ea
DB overhead Inverted Hamstring (light DBs, arms
stay parallel with ground)
2x4ea
2x4ea
Exercise
Date:
Alternating DB Split Snatch (opposite DB up and
leg forward)
Hip Circuit
Supine (on back) Leg Raise (other leg bent w/ foot
flat on floor)
THURSDAY (Lower)
Wk 16
#1
Wk 12
#7
sets/ reps/
weight
3x2
2x4
Exercise
Clean Pull from floor
sets/ reps/
weight
sets/ reps/
weight
5x2
5x2
Bench Press
4x2(1)
5x1
Barbell Front Squat
3x2
4x2
Pull -up (resisted if possible, assisted when
fatigued)
2x6
2x6
Barbell Reverse Lunge
2x4ea
1 Arm Bar Row (load 1 end of bar,rest other in
corner, stand beside, perform bent over row)
2x6ea
2x8ea
RDL
3x3
Push-up (Strap or 2 Med Balls)
2x8
3x10
2x5ea
2x5ea
Supine (on back) Leg Swing (take 1 leg out to side, 2x5ea
then across body)
2x5ea
Prone Scorpion (arms strt out to side, raise leg and 2x5ea
touch opposite hand w/ heel)
2x5ea
Double Leg Kick -back (on back, push heels
through ground lifting hips)
2x5ea
2x5ea
Butterfly Crunch
3x10
Back Extension + Glute Ham Raise (keep hips
locked and bend knees to lift body)
2x4
2x5
Crossover Crunch
Weighted Decline Russian Twist
3x8ea
3x10ea
3x12ea
Weighted Bent-leg 1 Leg V-up (just like 1 Leg V-up, 3x10ea
but knee up instead of straight leg)
Week of:
Warm Up
sets/ reps/
weight
Date:
FRIDAY (Upper DB)
Wk 16
#2
Wk 12
#2
Wk 16
#4
sets/ reps/
weight
sets/ reps/
weight
2x3e
3x3ea
Standing DB Shoulder Press (knees bent slightly,
hip pushed back)
2x4
3x4
3x4ea
DB Alternating Bench Press (start w/ both DBs up,
lower 1 @ a time)
2x4ea
3x4ea
4x3
DB 1 Arm Row OR Seated Row
2x3ea
3x3ea
2x6
DB Push-up Row
2x3ea
3x3ea
3x15
DB Bent Over "T" (Rev Fly) squeeze
shoulderblades together
3x6
3x8
Date:
Trunk Circuit
Weighted Press Crunch
Week of:
Warm Up
Exercise
Date:
DB Front Squat + DB Split Jerk
Shoulder Circuit
3x15
Trunk Circuit
Barbell 1 Arm Twist & Row
3x6ea
3x6ea
DB Bent Over "W" (elbows 90o, thumbs up)
squeeze shoulderblades together
3x6
3x8
3x10ea
3x15ea
MB Throw Downs
3x6ea
3x6ea
DB Bent Over "Y" (thumbs up) squeeze
shoulderblades together
3x6
3x8
Sky Diver (knees bent to 90o, arms out to side,
thumbs up)
3x10
3x15
Hanging 1 Leg Straight Leg Raise
3x6ea
3x6ea
DB Bent Over "L" (elbows on ribs, externally rotate 3x6
arm away from the ground)
3x8
4 Way Bridge (Fr, R, L, Bk)
3x20sec ea
3x30sec ea
Stability Ball Weighted Press Crunch
3x15
3x15
DB Side Lying, Str Arm, Abd/Add (raise arm up
away from ground, slowly lower down)
3x8
3x6