Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Track (Hurdle Drills, Sprinting Drills, Sprints) Workout
Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
3xFalling Starts
Sprints - 2x40m, 2x60m, 1x80m (5.25, 5.43, 8.09, 7.97, 10.75)
Gymnastics (Some Glide Kips)
1 Lap of the Infield + Foam Rolling + Static Stretching (Cooldown) -
Bench Press + Deadlifts Workout
3x10 Shoulder Dislocate
3x10 Front DB Raise @ 30#'s
3x10 Lateral DB Raise @ 30#'s
10x10 Bench Press @ 135, Rest 90s between, Last Set at 155
3x20 Bench Press @ 95# Rest 3 minutes betweenDeadlift -
135# - 10
185 -8
225 - 8
275 - 6
315 - 4
365 - 2
315 - 3
275 - 6
225 - 8
135 - 10Stretch a bit
DU Ladder by 5's up to 25 and back down - 5, 10, 15, 20, 25, 20, 15, 10, 5 - no misses! good for not having practiced these in months, and not using my own rope
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Track (Hurdle Drills, Pole Vault, High Jump) Workout
PM
Track & Field
8 Laps of the Infield + Dynamic Stretching (Cooldown)
17x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx5)
Pole Vault Sprinting Drills (high knees, straight-leg bounds, B-skip, jumping skips)
Some Pole Vault Plant Drills
Pole Vault Takeoffs (12-step)
High Jump up to 1.40m (8-step)
Some running and walking + Static Stretching (Cooldown) -
Good Morning, Waiters Carry, Russian SU, Farmers Carry Workout
A1) Good morning @ 3111, 4-6 reps, rest 30 sec x33 lbs
A2) DB waiters carry, 100 yards (switch arms every 25 yards), rest 30 sec 15lbs
A3) Russian step ups, 8/leg, rest 30 sec 2.5 lbs weight x2
A4) Farmer’s carry, 100 yards, rest 90 sec, 50lbsx 4 sets total
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Clean/Walking Lunge/Clean Pull, 1K Row Workout
Strength:
Snatch, 2-2-2-2 (last two sets @ 80%)
Cleans: 95-115-135-135Overhead Squats, 2-2-2-2 (last two sets @ 80%)
Walking Lunges: 135-135-155-155Snatch Pulls, 2-2-2-2 (Heavy)
Clean Pulls: 155-175-205-205 -
Shoulder Press, Push Press, Push Jerk Workout
Group warm up, then,
Using ascending weight
Press 1-1-1-1-1: 55, 60, 65, 70, 75
Push Press 3-3-3-3-3: 65, 70, 75, 80, 85
Push Jerk 5-5-5-5-5: 75, 80, 85, 90, 95
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First of the year Workout
5 rounds - 45kgs - 7:35
3 power snatch
6 OHS
9 Pull ups10 minutes of Cindy
14.5 rounds -
A couple of rest days Workout
Got sick, first day back. New Years Resolutions!
I really need to do mobilization
Front Squat
Overhead Press
Power Clean5 RFT
5 ring rows
5 push ups
5 power cleans 95# -
Track (High Jump) Workout
AM
Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffs, 3-step takeoffs)
5xHigh Jump Takeoffs
5xHigh Jump Takeoffs at 1.20m (horrizontal sit position land)
3xHigh Jump Takeoffs at 1.25m (diagonal sit position land)
4xHigh Jump Fosbury Flop Takeoffs at 1.30m
Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
1 Lap of the Infield + Foam Rolling (Cooldown) -