Northwest Weight Lifting Routine and Exercises

 

Sprinter/Jumpers

Lift on M, T, Th, F-Upper body-M, Th/Lower Body-T, F


Phase I (Feb, March)

2 sets of 10-12 lifts, lighter weights, but challenging

Upper Body-M, Th Lower Body-T, F
1. Bench Press 1. Back Box Squats
2. Romanian Deadlift 2. Sumo Deadlifts
3. Hip Extension w/feet on bench 3. Barbell Lunges
4. Lat Pulldowns 4. Step-Ups on Bench with Barbell
5. Dumbell Bicep Curls 5. Hamstring Curls with Bands (10)
6. Tricep Overhead Dumbell Press 6. Calf Raises with Weights
7. Single Arm Front Dumbell Raise 7. Hamstring Roll-in with Exercise Ball (10)

Phase II (April)

2 sets of 6-8 lifts, medium to heavier weights

Upper Body-M, Th Lower Body-T, F
1. Bench Press 1. Front Squats
2. Incline Bench Press 2. Sumo Deadlifts
3. Power Cleans 3. Single Leg Bulgarian Deadlift (1 set ea. leg)
4. Lat Pulldowns 4. Hip Thrusts with Barbell (10)
5. Dumbell Flyes 5. Dumbell Press Jerks
6. Dumbell Bicep Curls 6. Calf Raises with Weights
7. Tricep Pullover 7. Hamstring Curls with Bands (10)
8. Front Grip Pull-ups (1 set)

Phase III (May)

2 sets of 3-5 lifts, heavier weights for repeat lifts; 6-8 lifts with medium weight for new lifts

Upper Body-M, Th Lower Body-T, F
1. Dumbell Press on Bench or Ball (for more advanced) 1. Front Squats
2. Clean and Jerk 2. Jumping Quick Leg Squat Jump with Barbell
3. Shoulder Dumbell Set: A. Single arm front lift; B. Single arm side lift; C. Double arm bent over flies (1 set each) 3. Single Leg Dumbell Jerk (1 set ea. leg)
4. Bicep Curls Balancing on One Leg 4. Hip Thrusts with Barbell (10)
5. Push-ups with Feet on Exercise Ball 5. Lateral Step-ups with Barbell (1 set ea leg)
6. Dips   6. Kettle Ball Swing Between Legs (10 swings)
7. Front Grip Pull-ups (1 set)

 

 

Distance Runners

Lift on M, W, F-All Exercises


Phase I (Feb, March)

1 set of 10-12 lifts, lighter weights, but challenging

Upper Body Lower Body
1. Bench Press 1. Back Box Squats
2. Lat Pulldowns 2. Sumo Deadlifts
3. Tricep Overhead Dumbell Press 3. Barbell Lunges
4. Dumbell Bicep Curls 4. Hamstring Curls with Bands (10)
5. Single Arm Front Dumbell Raise 5. Calf Raises with Weights

Phase II (April)

1 set of 6-8 lifts, medium to heavier weights

Upper Body Lower Body
1. Bench Press 1. Back Box Squats
2. Dumbell Flyes 2. Power Cleans
3. Lat Pulldowns 3. Sumo Deadlifts
4. Tricep Overhead Dumbell Press 4. Hip Thrusts with Barbell (10)
5. Dumbell Bicep Curls 5. Calf Raises with Weights

Phase III (May)

1 set of 3-5 lifts, heavier weights for repeat lifts; 6-8 lifts with medium weight for new lifts

Upper Body-M, Th Lower Body-T, F
1. Dumbell Press on Bench or Ball (for more advanced) 1. Front Squats
2. Shoulder Dumbell Set: A. Single arm front lift; B. Single arm side lift; C. Double arm bent over flies (1 set each) 2. Power Cleans
3. Bicep Curls Balancing on One Leg 3. Barbell Lunges
4. Tricep Overhead Dumbell Press 4. Dumbell Press Jerk
5. Push-ups with Feet on Exercise Ball 5. Kettle Ball Swing Between Legs (10 swings)

 

 

Throwers

Lift on M, T, W, Th, F-Upper body-M, Th/Lower Body-T, F/Med Balls-W

Phase I (Feb, March)

3 sets of 10-12 lifts, lighter to medium weights

Upper Body-M, Th Lower Body-T, F Med Balls-W
1. Bench Press 1. Back Box Squats 1. Med Ball Situps (3 x 20)
2. Power Cleans 2. Sumo Deadlifts 2. Med Ball Push Drops (3 x 20)
3. Bent Over Barbell Rows 3. Goodmornings 3. Med Ball Throwdowns (3 x 10)
4. Shoulder Barbell Presses 4. Barbell Lunges 4. Med Ball Standing Twist Throw Against Wall-Both Sides (1 Set each)
5. Barbell Bicep Curls 5. Hamstring Curls with Bands (10) 5. Sitting Med Ball Twist Handoff w/Partner-legs off of ground
6. Tricep Overhead Dumbell Press 6. Calf Raises with Weights 6. Med Ball Rollups w/Partner-(roll back afer catching ball, roll up & overhead throw to standing partner)


7. Push-ups

Phase II (April)

3 sets of 6-8 lifts, medium to heavier weight

Upper Body-M, Th Lower Body-T, F Med Balls-W
1. Bench Press 1. Front Squats 1. Med Ball Situps (3 x 20)
2. Power Cleans & Push Jerk 2. Bulgarian Split Deadlift (1 set each leg) 2. Med Ball Push Drops (3 x 20)
3. Clean Shrug 3. Single Leg Goodmornings (1 set each leg) 3. Med Ball Throwdowns (3 x 10)
4. Incline Bench Press 4. Reverse Lunges 4. Med Ball Standing Twist Throw Against Wall-Both Sides (1 Set each)
5. Barbell Torque 5. Step-up on Bench w/Barbell 5. Sitting Med Ball Twist Handoff w/Partner-legs off of ground
6. Dumbell Single Arm Rows 6. Dumbell Jumps (3 x 10) 6. Med Ball Rollups w/Partner-(roll back afer catching ball, roll up & overhead throw to standing partner)
7. Dumbell Bicep Curls
7. Push-ups


8. Plate Twists


9. Box Jumps

Phase III (Feb, March)

3 sets of 3-5  lifts, Heavy weight on repeat lifts/6-8 lifts, medium weight on new lifts

Upper Body-M, Th Lower Body-T, F Med Balls-W
1. Bench Press 1. Bulgarian Split Squat (1 set ea. leg) 1. Med Ball Situps (3 x 20)
2. Power Cleans & Push Jerk 2. Single Leg Goodmornings (1 set each leg) 2. Med Ball Push Drops (3 x 20)
3. Clean Shrug 3. Drop Lunges 3. Med Ball Throwdowns (3 x 10)
4. Incline Bench Press 4. Side Lunges 4. Med Ball Standing Twist Throw Against Wall-Both Sides (1 Set each)
5. Barbell Between Legs Rows 5. Lateral Step-up on Bench w/Barbell 5. Sitting Med Ball Twist Handoff w/Partner-legs off of ground
6. Barbell Bicep Curls 6. Corkscrew (1 Set each way) 6. Med Ball Rollups w/Partner-(roll back afer catching ball, roll up & overhead throw to standing partner)
7. Triceps Overhead Press
7. Push-ups


8. Plate Twists


9. Box Jumps