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
2 Sets x 10 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 16 Reps
Barbell Lateral Lunge
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Flutter Kick
2 Sets x 20 Reps
Reverse Hyper (Flat Bench)
2 Sets x 10 Reps
Machine Hip Abduction
2 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 10 Reps
Cable Hip Flexion
2 Sets x 10 Reps
Tue
Chest, Shoulders, and Arms
Est. 57 min
11 exercises
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Bosu Pushups
2 Sets x 10 Reps
Cable Front Raise
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Rope Lat Pulldown
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Thu
Core Workout
Est. 42 min
9 exercises
Stability Ball Crunch
2 Sets x 10 Reps
Stability Ball Oblique Curl
2 Sets x 10 Reps
Medicine Ball Two-Arm Overhead Throw
2 Sets x 10 Reps
Plank
2 Sets
Stability Ball Back Extension
2 Sets x 10 Reps
Alternating Floor Leg Raise
2 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 10 Reps
Lying Alternating Knee Raise
2 Sets x 10 Reps
Kettlebell Row
2 Sets x 10 Reps
Fri
Elastic Workout
Est. 58 min
12 exercises
45 Degree Wall High Knees
2 Sets
Box Jump Multiple Response
2 Sets x 10 Reps
Box Side to Side Shuffle
2 Sets x 10 Reps
Forward Step-Up
2 Sets x 10 Reps
Side Hop-Sprint
2 Sets x 8 Reps
Depth Jump Leap
2 Sets x 10 Reps
Rocket Jump
2 Sets x 10 Reps
Split Jump
2 Sets x 10 Reps
Box Single-Leg Push-Off
2 Sets x 10 Reps
Single-Leg Stride Jump
2 Sets x 10 Reps
Single-Leg Butt Kick
2 Sets x 10 Reps
Box Jump with Single-Leg Stabilization
2 Sets x 10 Reps
