Weight Lifting Phases & Recommendations
Phase 1 - High Rep Barbell, Muscle Endurance & Fast Twitch
Day 1, Shoulders:
Cleans - 3 sets 8-10 reps @ moderate weight.
Barbell Military Press Behind Neck - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Barbell Shrugs (suggested for men only) - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Curl Bar Shoulder Pulls (suggested for women only) - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Barbell Military Press Front of Neck - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Day 2, Upper Legs:
Barbell Squats - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Barbell Lunges - 1 set of 15 reps stepping back alternate leg/ 1 set of 15 reps stepping forward alternate leg, both @ moderate weight.
Double Leg Curls - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Abductor/ Adductor Machine - 1 set of 50 reps abductor in 2:30/ 1 set of 50 reps adductor in 2:30, both @ light weight.
Day 3, Back & Lower Legs:
Barbell Bent Over Rows Wide Grip - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Standing Toe Raises - 1 set of 50 reps toes inward in 2:30/ 1 set of 50 reps toes outward in 2:30/ 1 set of 50 reps toes straight in 2:30, all @ light weight (except "toes straight" should be a little heavier weight than the other two).
Barbell Bent Over Rows Reverse Tucked Grip - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Toe Taps w/ Plate on Foot - 3-4 sets of 50-60 reps each leg.
Day 4, Chest & Arms:
Barbell Bench Press (suggested for men only) - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Seated Fly Machine - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight (women); 2 sets of 15-20 reps @ moderate weight (men).
Barbell Curls (or curl bar if barbell is too heavy) - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Curl Bar French Press - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Phase 2 - High Rep Dumbbell, Muscle Isolation & Fast Twitch
Day 1, Shoulders:
Cleans - 3 sets 8-10 reps @ moderate weight.
Dumbbell Military Press - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Dumbbell Shrugs (suggested for men only) - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Dumbbell Wings - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight (women); 1 set of 15-20 reps @ moderate weight (men).
Dumbbell Shoulder Raises - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight (women); 1 set of 15-20 reps @ moderate weight (men).
Day 2, Upper Legs:
Sled Single Leg Press - 1 set of 50 reps each leg in 2:30 @ light weight/ 1 set of 15-20 reps each leg @ moderate weight.
Barbell Single Leg Lunges - 1 set of 15 reps stepping back each leg/ 1 set of 15 reps stepping forward each leg, both @ moderate weight.
Single Leg Curls - 1 set of 50 reps each leg in 2:30 @ light weight/ 1 set of 15-20 reps each leg @ moderate weight.
Hip Flexor Machine - 1 set of 50 reps each leg in 2:30 @ light weight/ 1 set of 15-20 reps each leg @ moderate weight.
Day 3, Back & Lower Legs:
Dumbbell Bent Over Rows - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Seated Single Arm Row Machine - 1 set of 15-20 reps each arm outer grip @ moderate weight/ 1 set of 15-20 reps each arm inner grip @ moderate weight.
Standing Single Leg Toe Raises - 1 set of 50 reps each leg toes straight in 2:30 @ light weight/ 2 sets of 15-20 reps each leg toes straight @ moderate weight.
Toe Taps w/ Plate on Foot - 3-4 sets of 50-60 reps each leg.
Day 4, Chest & Arms:
Dumbbell Bench Press (suggested for men only) - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight.
Dumbbell Flies - 1 set of 50 reps in 2:30 @ light weight/ 1 set of 15-20 reps @ moderate weight (women); 2 sets of 15-20 reps @ moderate weight (men).
Single Arm Bicep Pull Machine - 1 set of 50 reps each arm in 2:30 @ light weight/ 1 set of 15-20 reps each arm @ moderate weight.
Single Arm Tricep Push Machine - 1 set of 50 reps each arm in 2:30 @ light weight/ 1 set of 15-20 reps each arm @ moderate weight.
Phase 3 - Supersets, Muscle Endurance & Strength
Day 1, Shoulders:
Cleans - 3 sets 8-10 reps @ moderate weight.
Dumbbell/ Barbell Military Press - 1 set of 8-10 reps dumbbell @ moderate weight, then as many reps until burn barbell behind neck @ moderate weight/ 1 set of 8-10 reps dumbbell @ moderate weight, then as many reps until burn barbell front of neck @ moderate weight.
Dumbbell/ Barbell Shrugs (suggested for men only) - 2 sets of 8-10 reps dumbbell @ moderate weight, then as many reps until burn barbell @ moderate weight.
Dumbbell Wings/ Curl Bar Shoulder Pulls (suggested for women only) - 1 set of 8-10 reps dumbbell @ moderate weight, then as many reps until burn curl bar @ moderate weight.
Dumbbell Shoulder Raises/ Curl Bar Shoulder Pulls (suggested for women only) - 1 set of 8-10 reps dumbbell @ moderate weight, then as many reps until burn curl bar @ moderate weight.
Running Motion Shoulder Swings - 3 sets of a minute swings (switch lead leg every 15 seconds), with no more than 30 seconds rest between sets.
Day 2, Upper Legs:
Sled Leg Press/ Barbell Squats - 2 sets of 8-10 reps sled @ moderate weight, then as many reps until burn barbell @ moderate weight.
Straddle Lunges - 2 sets of 30 seconds quick switch lunges straddling a mat (or board) @ body weight only, with a minute recovery between sets.
Double Leg Curls/ Barbell Dead Lifts - 2 sets of 8-10 reps leg curls @ moderate weight, then as many slow reps until burn barbell @ moderate weight.
Abductor/ Adductor Machine - 1 set of 6-8 reps start, then drop 20 lbs immediately and do 4 more reps than previous, then again drop 20 lbs immediately and do 4 more reps than previous for abductor, starting @ moderate weight/ 1 set of 6-8 reps start, then drop 20 lbs immediately and do 4 more reps than previous, then again drop 20 lbs immediately and do 4 more reps than previous for adductor, starting @ moderate weight.
Day 3, Back & Lower Legs:
Dumbbell/ Barbell Bent Over Rows - 1 set of 8-10 reps dumbbell @ moderate weight, then as many reps until burn barbell wide grip @ moderate weight/ 1 set of 8-10 reps dumbbell @ moderate weight, then as many reps until burn barbell reverse tucked grip @ moderate weight.
Lateral Pulls - 1 set of 10-15 reps front/ 1 set of 10-15 reps behind neck, both @ moderate weight.
Standing Toe Raises - 3 sets of toes straight 10 full range motion slow, then immediately 10 half range bottom to mid motion quick, then immediately 10 half mid to top motion quick @ moderate weight.
Toe Taps w/ Plate on Foot - 3-4 sets of 50-60 reps each leg.
Day 4, Chest & Arms:
Dumbbell/ Barbell Bench Press (suggested for men only) - 2 sets of 8-10 reps dumbbell @ moderate weight, then as many reps until burn barbell @ moderate weight.
Seated Fly Machine (suggested for women only) - 2 sets of 6-8 reps start, then drop 20 lbs immediately and do 4 more reps than previous, then again drop 20 lbs immediately and do 4 more reps than previous, starting @ moderate weight.
Barbell Incline Press (suggested for men only) - 2 sets of 10-15 reps @ moderate weight.
Dumbbell/ Barbell Curls (or curl bar if barbell is too heavy) - 2 sets of 8-10 reps dumbbell @ moderate weight, then as many reps until burn barbell @ moderate weight.
Double Arm Tricep Push Machine - 2 sets of 6-8 reps start, then drop 20 lbs immediately and do 4 more reps than previous, then again drop 20 lbs immediately and do 4 more reps than previous, starting @ moderate weight.
Phase 4 - Low Reps Test, Muscle Strength
Day 1, Shoulders:
Cleans - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Barbell Military Press Behind Neck - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Barbell Shrugs (suggested for men only) - At least 3 sets of 6 reps (increase weight per set and amount of sets until fail, which is less than 6 reps in a set) @ heavy weight.
Curl Bar Shoulder Pulls (suggested for women only) - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Barbell Military Press Front of Neck - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Day 2, Upper Legs:
Barbell Squats - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Lunges - 2 sets of 4 reps (increase weight per set), stepping back alternate leg @ heavy weight/ 2 sets of 4 reps (increase weight per set), stepping forward alternate leg @ heavy weight.
Barbell Dead Lifts - At least 3 sets of 6 slow reps (increase weight per set and amount of sets until fail, which is less than 6 reps in a set) @ heavy weight.
Hip Flexor Machine - 2 sets of 8 reps (increase weight per set), each leg @ heavy weight.
Day 3, Back & Lower Legs:
Barbell Bent Over Rows Wide Grip - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Standing Toe Raises - At least 3 sets of 8 reps toes straight (increase weight per set and amount of sets until fail, which is less than 8 reps in a set) @ heavy weight.
Barbell Bent Over Rows Reverse Tucked Grip - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Toe Taps w/ Plate on Foot - 3-4 sets of 50-60 reps each leg.
Day 4, Chest & Arms:
Barbell Bench Press (suggested for men only) - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Seated Fly Machine (suggested for women only) - At least 3 sets of 6 reps (increase weight per set and amount of sets until fail, which is less than 6 reps in a set) @ heavy weight.
Barbell Decline Press (suggested for men only) - 2 sets of 10-15 reps @ moderate weight.
Barbell Curls (or curl bar if barbell is too heavy) - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Barbell Close Grip Bench Press (or curl bar if barbell is too heavy) - At least 3 sets of 4 reps (increase weight per set and amount of sets until fail, which is less than 4 reps in a set) @ heavy weight.
Weight Lifting Phases & Recommendations
Instructions
Log weight used per routine. It will be a reference later.
Each phase represents a week, and after the completion of phase 4, start following week with phase 1, but weight amount should increase versus the prior phase 1, etc. (see your log for weight amount reference).
During phase 1 & 2, the 50 rep routines are timed at a maximum of 2 minutes and 30 seconds. It's not required to do 50 reps straight, a brief break can be taken, but within 2:30 (the time doesn't stop). If you can obtain 50 reps well under 2:30, then your weight is too light, and must increase when the phase is repeated again (see your log for weight amount reference).
Though 4 days within a phase is recommended, the routines can be wisely combined to 3 days, but no more than 6 routines should be done per day; otherwise, you risk overexertion. Also, if you're racing on a Friday or Saturday, lifting should not be done within 2 days prior to the meet. Leg and shoulder routines should not be done within 3 days prior to the meet. Sunday through Tuesday is the suggested time frame for doing the shoulders and leg routines.
Time between specific routines for a certain muscle group should not exceed 7 days. For example, if you did phase 1/ day 1 shoulders on a Sunday, you must do phase 2/ day 1 shoulders at least by the following Sunday.
Be aware of the tapering period of the track season. When tapering at the end of a season, you would want to lighten your weight, lower the reps, don't do phase 3 and 4 during this time, and lift less to no days until after the peak part of the season is done. Usually the peak period is within the last couple weeks of the season.