Cupertino High School Track and Field 2012
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.
 Additional exercises should be added for specific events. Try to make every repetition as productive as
 possible by moving slowly with maximal range of motion.

 Quadriceps
 Machine: leg extension
 Free weights: squat and dead lift (barbell/dumbbell)
lunges

Hamstrings
Machine: leg curl
Free weights: squat and dead lift(barbell/dumbbell)
lunges

Gluteals
Machine: hip extension , super glute
Free weights: squat and dead lift (barbell/dumbbell) 

Pectoralis major
Machine: double chest, vertical chet press, incline pull
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) on sides and in front

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, supe glute
Free weights: back extension (bodyweight)

Abdominals
Machine: abdominal trunk, super glute, crunch station
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:  1/7/09
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