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What and when should I weight lift?


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.



6/9/2007 8:39:37 AM
ryan said:

alot of people probubly dont know what those exercises are.


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William Pirraglia