Cupertino High School Track and Field 2004
Home of the Pioneers
Head Coach Paul Armstrong

Weight Training for Track

                            The following weight training exercises are recommended by Wayne Westcott, Ph.D. in an article at AmericanRunning.org
                             on 8/7/2002.   I have modified, added, and subtracted the exercises where needed.

Try to make every repetition as productive as possible by moving slowly with maximal range of motion.

 Quadriceps
 Machine: leg extension
 Free weights: squat (barbell/dumbbell)

Hamstrings
Machine: leg curl
Free weights: squat (barbell/dumbbell)

Gluteals
Machine: hip extension
Free weights: squat (barbell/dumbbell)

Pectoralis major
Machine: double chest
Free weights: bench press (barbell/dumbbell)

Latissimus dorsi
Machine: super pullover
Free weights: bent row (dumbbell)

Deltoids
Machine: lateral raise
Free weights: lateral raise (dumbbell)

Biceps
Machine: biceps curl
Free weights: biceps curl (EZ bar/dumbbell)

Triceps
Machine: extension triceps
Free weights: extension (EZbar/dumbbell)

Spinal erectors
Machine: low back
Free weights: back extension (bodyweight)

Abdominals
Machine: abdominal trunk
Free weights: squat curl (bodyweight)

Upper trapezius
Machine: neck and shoulder
Free weights: shrug (barbell/dumbbell)

Calfs
Machine: calfs and achilles
Free weights: calf raises (barbell/dumbbell)

  Arm Swing
 Machine: none
Free weights: dumbbells

Leg Ups
Machine: none
Free weights: none
Use Captain's Chair

Knee Ups
Machine: none
Free weights: none
Use Captain's Chair

This page last updated:  2/5/04
HOME
webpage by PLA