Jeff Everson's Track &
Field Workout
|
| "In building strength and power for sports, it is necessary to
analyze the muscular components involved in each sport and then apply the basic exercises for building strength in those
areas. In actuality, there are a good deal of exercises that overlap for
different sports because many of the muscle areas are the same. So with
a few basic exercises and a couple of supplemental ones a great deal of
power can be built." – Jeff Everson, The All Sports Training Manual - 1982 |
|
Sprinters
- Hurdlers - Jumpers • 3 days a week • Time: 1 hr. |
| EXERCISE |
SETS |
REPS |
| 1. Stretching |
|
|
| 2. Squats or Leg Press |
2 |
8-warmup |
|
4 |
6 |
| 3. Leg Extensions and/or Hack
Slides |
3 |
12 |
| 4. Leg Curls |
3 |
12 |
| 5. Barbell Push Press or Jerks
from Shoulders |
4 |
3 |
| 6. Deadlifts (Medium) or
Hyperextensions* |
2 |
10 or 20-25* |
| 7. Sit-Ups |
vary |
|
| 8. Bench Press (optional) |
2-3 |
10 |
|
Stretch
|
|
|
|
Weight
Men • 3 days a week • Time: 2 hrs. |
| EXERCISE |
SETS |
REPS |
| 1. Bench Press |
2 |
8-warmup |
|
4 |
5 |
| 2. Incline Press |
2-3 |
6 |
| 3. Push Presses or Jerks from
Stands |
3-4 |
3 |
| 4. Lat Pulldowns |
3 |
6 |
| 5. Tricep Pushdowns |
3 |
6 |
| 6. Squats (Power Cleans every
third session instead of squats.) |
2 |
4-warmup |
|
4 |
5 |
| 7. Leg Extensions |
3 |
12 |
| 8. Leg Curls |
3 |
12 |
| 9. Situps with Weight |
|
|
| 9. Calf Raises |
2 |
40-50 |
|
Special Exercise: Wrist
Curls & Power Cleans (optional). |
|
|
|
About
Jeff Everson |
| At the time the All Sports Training Manual was printed back in
1982, Everson was the Weight Training Director at the University of Wisconsin and one-half of the National Couples Amateur
Bodybuilding Championship Team with his then wife, Corey Everson. |
