Possible weight lifting plan for high school track and field athletes (the following three days are not consecutive): Day 1 - lat pull downs, seated row, bicep curls, hamstring curls, rubber band resistance exercises, calf raises, sit ups. Day 2 - bench press, leg press, leg extension, tricep extensions, Russian twists with a plate, push ups, lunges. Day 3 (only if over 17 years old) - squats, push jerks, good mornings, military press, box jumps, sit ups.
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