Sprinter Weight Training - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Sprinter Weight Training - JEFIT

Sprinter Weight Training banner

Sprinter Weight Training

Sport

Beginner

Body

Plan Details

The Sprinter Weight Training routine by jds11 is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.

This routine was created for general off-season leg workout for sprinters 55-400 m

Routine detail

Mon

Leg, Glutes, and hip

Est. 58 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

2 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

2 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 16 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

2 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 10 Reps

Flutter Kick Demonstration

Flutter Kick

2 Sets x 20 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

2 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

2 Sets x 10 Reps

Cable Hip Flexion Demonstration

Cable Hip Flexion

2 Sets x 10 Reps

Tue

Chest, Shoulders, and Arms

Est. 57 min

11 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 10 Reps

Bosu Pushups Demonstration

Bosu Pushups

2 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

2 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

2 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

2 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

2 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 10 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

2 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

2 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 10 Reps

Thu

Core Workout

Est. 42 min

9 exercises

Stability Ball Crunch Demonstration

Stability Ball Crunch

2 Sets x 10 Reps

Stability Ball Oblique Curl Demonstration

Stability Ball Oblique Curl

2 Sets x 10 Reps

Medicine Ball Two-Arm Overhead Throw Demonstration

Medicine Ball Two-Arm Overhead Throw

2 Sets x 10 Reps

Plank Demonstration

Plank

2 Sets

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

2 Sets x 10 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

2 Sets x 10 Reps

Pelvic Tilt to Glute Bridge Demonstration

Pelvic Tilt to Glute Bridge

2 Sets x 10 Reps

Lying Alternating Knee Raise Demonstration

Lying Alternating Knee Raise

2 Sets x 10 Reps

Kettlebell Row Demonstration

Kettlebell Row

2 Sets x 10 Reps

Fri

Elastic Workout

Est. 58 min

12 exercises

45 Degree Wall High Knees Demonstration

45 Degree Wall High Knees

2 Sets

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

2 Sets x 10 Reps

Box Side to Side Shuffle Demonstration

Box Side to Side Shuffle

2 Sets x 10 Reps

Forward Step-Up Demonstration

Forward Step-Up

2 Sets x 10 Reps

Side Hop-Sprint Demonstration

Side Hop-Sprint

2 Sets x 8 Reps

Depth Jump Leap Demonstration

Depth Jump Leap

2 Sets x 10 Reps

Rocket Jump Demonstration

Rocket Jump

2 Sets x 10 Reps

Split Jump Demonstration

Split Jump

2 Sets x 10 Reps

Box Single-Leg Push-Off Demonstration

Box Single-Leg Push-Off

2 Sets x 10 Reps

Single-Leg Stride Jump Demonstration

Single-Leg Stride Jump

2 Sets x 10 Reps

Single-Leg Butt Kick Demonstration

Single-Leg Butt Kick

2 Sets x 10 Reps

Box Jump with Single-Leg Stabilization Demonstration

Box Jump with Single-Leg Stabilization

2 Sets x 10 Reps