FLIGHT 919
Summer Workout Plan
MONDAY WORKOUT- LEGS AND CORE LIFT DAY
LIFT
Heavy 2x5 on Squats
4x12-15 on Calf Raises
5x12 on Leg Extensions
CORE
Allyson Felix Core Workout | Ab Workouts for Runners (runnersworld.com)
TUESDAY WORKOUT- TEAM PRACTICE AND LIFT DAY
PRACTICE- 6PM BOYS - 7:00 GIRLS
LIFT
Back and Biceps
3x8 on Lat Pull Downs -
3x8 on Cable Row
3x10 cable Hammer Curl
3x12 barbell shrugs
4x10 Preacher Curls
4x10 Pull Ups
WEDNESDAY WORKOUT - TEMPO AND LIFT
RUNNING
Mailbox Runs or Tempo Runs
100M Sprint, 100M Jog x 12
or
Mailbox to Mailbox- Sprint, Walk
LIFT
Chest Day
Heavy 3x3 on Bench
4x5 on Incline Dumbbell
4x5 on Shoulder Press
3x12 on Skull Crushers
3x12 on Pec Flys
THURSDAY WORKOUT- MILEAGE AND MOTION
Plyometric Work
-or-
Distance Work (MANY ATHLETES MEET UP TO DO THESE TOGETHER)
3 Miles Jog -or- 10 Miles Bike
THROWERS
Throw Day - 5-7 Throws @ Full
NEED ACCESS TO A GYM?
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