Lifting Program Needed

[SprintKL]

I'm a track athlete (200-800m) and would like to enter a figure contest in the spring. I've been lifting for quite a few years now, so I'm pretty well versed in way of knowing how to do most lifts.

Right now I'm running 6 days/wk for practice and lifting 2 days/wk. I need to do some olympic lifts for the explosive factor needed for sprinting; but I'm struggling to come up with a good routine. The track lifting program covers pretty much all upper body on one day and all lower body on the second day.

I prefer lifting 3-5 days/wk. If anybody has any advice for a solid routine that will help out my track performance and get me ready for a figure competition, that'd be awesome.

Thanks!

 

[Chris08]

I'm a track athlete (200-800m) and would like to enter a figure contest in the spring. I've been lifting for quite a few years now, so I'm pretty well versed in way of knowing how to do most lifts.

Right now I'm running 6 days/wk for practice and lifting 2 days/wk. I need to do some olympic lifts for the explosive factor needed for sprinting; but I'm struggling to come up with a good routine. The track lifting program covers pretty much all upper body on one day and all lower body on the second day.

I prefer lifting 3-5 days/wk. If anybody has any advice for a solid routine that will help out my track performance and get me ready for a figure competition, that'd be awesome.

Thanks!

Im assuming your either in highschool or college? If you dont already have significant mass on you now its gonna be tough to put some on for next spring, seeing as your running track. My buddy who i lift with ran track and he would run 5-6 days a week and then lift with me on 3 days and he didnt put on any mass at all. You're gonna have to eat like a monster if you actually do need to put on mass for the comp. Let on of the more experienced guys on here come up with a routine for you but i just wanted to point that out.

 

[SprintKL]

Hey, thanks for the note. I'm a female college athlete and this is my final year of track. I've been lifting for quite a few years now. I started training last spring for a competition, but never did compete. I have a pretty decent amount of mass and can build on it fairly easily. I'm more concerned now with trimming and toning. Spring might be a little soon, but I figure it's a goal to work toward.

 

[Chris08]

Hey, thanks for the note. I'm a female college athlete and this is my final year of track. I've been lifting for quite a few years now. I started training last spring for a competition, but never did compete. I have a pretty decent amount of mass and can build on it fairly easily. I'm more concerned now with trimming and toning. Spring might be a little soon, but I figure it's a goal to work toward.

Well with trimming and toning its gonna be all about your diet and the right amount of cardio. Im surprised you have anything on you to actually trim or tone! Anyways be sure to eat clean. No fast food, processed stuff, soft drinks, chips, fatty foods ect. Drink a gallon of water a day. Cut all carbs at 6PM and only eat protein. IMO the most effective time to do your cardio would be after you lift, but being a track athlete i would think you would get enough cardio with that alone. Try to lift before you practice. I wouldn't ever lift on game day though.

 

[Zeus]

Well since you already have an idea on how to train, I would recommend that you train 3 days a wk M-W-F all basic lifts, train your hole body each day but with only one exercise per body part and only 2 to 3 sets, resting no more then 1 minute between sets

Find a stadium or something of that nature were there are a lot of stairs and run all the way up and all the way down, also if you can run on the beach on the soft sand not the wet sand, and the best for last ride a bike outside and uphill only.