Weight Training for Track
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)
Leg Ups
Machine: none
Free weights: none
Use Captain's Chair
Knee Ups
Machine: none
Free weights: none
Use Captain's Chair
Planks
Machine: none
Free weights: none
Calf
Raises
Machine: calfs and achilles
Free weights: calf raises (barbell/dumbbell)
HOME
webpage by PLA