Page 31 - WF Program Outline

PRE-SEASON WORKOUT PLAN
DETAILS

3 Phases – Track – Weights - Skill Work
*Amounts, Reps & Sets may be adjusted

Preseason Track Workout Week I (Monday)
2 – 800s
4 – 400s
2 – 300s

Preseason Track Workout Week I (Wednesday)
1 – 800s
5 – 400s
5 – 300s

Preseason Workout (Tuesday & Thursday)
Crossfit – combination of speed & agility routine

Weights - Upper Body (Monday & Wednesday to coincide with Track Program)
Bench – 8,8,8,6,4,4
Incline – 8,8,8,6,4,4
Standing Push Press - 3 sets of 10
Dumbell Lateral Raises – 3 sets of 10
Curls – 3 sets of 10
Triceps – 3 sets of 10
Wall Push-ups – 3 sets of 12
Push-ups – 4 sets of 10

35