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| Northwest Weight Lifting Routine and Exercises |
Sprinter/Jumpers
Normal lifting days are Monday and Thursday
When adding weight to any lift do 4 sets of 3 and then work up to 5 sets of 3, and then 3 sets of 5
1. Power Cleans (Beginners-HighPulls 3x5 Reps)
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2. Bench Press
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3. Pull Ups (Chin up style with palms facing towards you)–15 total combined of assisted & body weight
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4. Back Squats or Hip Thrust with w/barbell or Trap Bar Dead Lift-3 sets of 5 reps-80% max-Choose one of the above three-you will rotate between these each lifting session so that you are doing all three every three lifting sessions and that aproximately one-third of the team will doing each one during a single session |
6. Dumbbell Arm Sprints – 2 sets of 5 reps left arm leads; 2 sets of 5 reps right arm leads
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7. Dumbbell Step Ups – 2 set of 5 reps each leg/arm position varies for jumpers vs sprinters
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Distance Runners
Normal lifting days are Monday and Thursday
1 set of 5 reps for each lift @ 80% of maximum weight
| Upper Body | Lower Body |
| 1. Bench Press | 1. Back Box Squats |
| 2. Lat Pulldowns | 2. Power Cleans |
| 3. Tricep Overhead Dumbell Press | 3. Sumo Deadlifts |
| 4. Alternating Dumbell Bicep Curls (standing or seated) | 4. Hip Thrusts w/Barbell |
| 5. Shoulder Dumbell Set: A. Dumbbell Single arm front Raise; B. Dumbbell Double Lateral Raises; C. Dumbbell Double arm bent over flys (1 set each) | 5. Seated Calf Raises with Weights-3 sets of 8 (you may do these with a barbell, dumbells, or free weight set on thighs) |
Throwers
Normal lifting days are Monday and Thursday; Med ball drills on Wednesday
3 sets of 5 reps for each lift @ 80% of maximum weight
When adding weight to any lift do 4 sets of 3 and then work up to 5 sets of 3, and then 3 sets of 5
| Upper Body-M, Th | Med Balls (shot/discus)-W | Med Balls (javelin)-W |
| 1. Power Cleans | 1. Med Ball Sit-ups (3 x 20)-Full sit-ups with ball held at chest | 1. Two Hand Overhead 1’ from Wall Bounce-(1 x 10)Bounce off of wall over your head barely letting go and catching |
| 2. Incline Bench Press | 2. Med Ball Push Drops (3 x 20)-Laying on bench, standing partner drops ball and then push from chest back up to them | 2. One Hand Overhead 1’ from Wall Bounce-(1 x 10)Bounce off wall over your head barely letting go and catching using throw hand |
| 3. Dumbell Flys | 3. Med Ball Throwdowns (3 x 10)-Hold med ball over your head and slam the ball down into the floor in front of you | 3. Two Hand Overhead C Throw-(1 x 5)-Stand about 20' From Wall-Bring the ball back overhead and make the C with your body bending back and bending knees as you throw, shifting your body weight ahead of your feet |
4. Back Squats or Trap Bar Dead LiftsChoose one of the two-you will rotate between these each session so that you are doing both each week. Hopefully half of the throwers will be doing each one, so it’s not as crowded trying to do this lift. |
4. Med Ball Standing Twist Throw Against Wall-Both Sides (1 set of 10 for each side)-Stand perpendicular to the wall with your shoulder five feet from the wall-Hold the ball behind the hip farthest from the wall and twist and throw ball into the wall while shifting your weight toward the wall and catch it coming back | 4. Kneeling Hip Pop-(1 x 5)-Kneeling down w/butt on feet-rise up on knees, push hips forward making the C, reaching back make two hands overhead throw-fall forward onto hands |
| 5. Lat Pulldowns | 5. Sitting Med Ball Twist Handoff w/Partner-Do with legs off of ground-hand off 10 times on each side | 5. Kneeling on One Knee Two Hand Overhead Throw (1 x 5)-Up knee is throw leg-Be about 5 ft from wall and do a two hand overhead throw-lean back and make your C and follow through-shifting weight ahead of your body |
| 6. Alternating Dumbell Bicep Curls (standing or seated) | 6. Med Ball Rollups w/Partner (3 x10)-One person in sit-up position, one person standing over them 3 feet in front of their feet-the person on the ground catches the ball and rolls onto their back while holding the ball over their head and touches the ball to the ground behind their head-then while sitting back up THROWS OVERHEAD to their standing partner | 6. Three Step (L,R,L(plant leg)) Two Hands Overhead C Throw (1 x 3)-Stand about 20' from the wall and take 3 steps starting and ending with your plant foot and accelerating with each step-Hold ball overhead, making your C and shifting your weight over your front foot when you throw |
| 7. Tricep Overhead Dumbell Press | 7. Push-ups-3 sets of 10 | 7. Five Step (L,R,L,R,L(plant leg)) Two Hands Overhead C Throw (1 x 3)-Same as three step, but you may need a little more room |
| 8. Standing Whip Around from Side to Two Hand Overhead Throw-(1 x 3)-Plant leg forward-hold ball w/two hands low in front of you and circle back around your trail leg side and up behind you leaning slightly back on back leg w/knee bent-step w/left leg forward as you throw overhead with two hands against wall shifting your weight over your front foot-be about 10 ft. from wall | ||
| 9. Lying on Bench Two Hand Overhead Throw Up to Standing Partner (1 x 10)-Standing partner stands behind partners head and drops ball to person lying on bench who catches ball with hands over their head and bring ball down below head level before throwing with two hands up to partner | ||
| 10. Javelin Resistance Pose Drill 1 x 5)-Partner drill where one person holds the javelin or the throwers hand and provides resistance as the thrower moves into throw position holding their arm back |