Track Athlete Bodyweight Conditioning - Pre Season
General strength training is essential, especially in the early season. General strength allows greater control of your body and strengthens your ligaments and tendons. A fit body is a key to effective speed and strength training.
This article presents an example of a pre-season full-body circuit that develops the overall strength of track and field athletes. This general strength training is suitable for all athletes.
Workout:
To complete this workout, do each exercise for 10 reps (If the exercise is a single leg exercise, do 5 on each side). There should be no rest between each exercise, and they should be done quickly with control. After completing a set, for a challenge repeat the workout after 3 minutes of rest.
Set:
PART 1
Single Leg Squats
Toe Touch Crunch
Push UPs
Leg lifts
Back hypers
Side Ups
Lunge Good Morning
Pylo Pushup
Lunge Walks
Push Up Toe Walk
Prone hip Extension
L Overs
Keep reading for tips and instructions for these exercises.
Part 2 of this workout is posted here.
Single Leg Squat:
Note: you can hold on to an object for balance
Toe touch crunch:
Like a crunch but your legs are up and straight.
Push Ups:
Be sure to engage the core as you do these. When doing push-ups for time, it can be easy to become overwhelmed. A helpful tip is to focus on breathing out as you lower into the push-up and breathing in as you return to the plank position.
Leg lifts:
Back hypers:
Side Ups:
Lunge Good Morning:
Lunge Walks:
Push Up Toe Walk:
Prone Hip Extension:
L Overs:
Disclaimer: All exercises have the potential risk of injury. Do not use these exercises as medical guidance. You should consult with your doctor, as needed, before engaging in a new fitness routine. See our Terms of Use for more details.
