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:

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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.