PSU-Behrend Track Workouts

“Success is the SUM of small efforts repeated day in and day out.”

Lifting: Day 1

Overhead Squat• Overhead Squat Video• Wide Overhead Grip• Feet outside of hips• Tight core• Sit back like a squat• NO WEIGHT

Back Squat• Back Squat Video• Eyes up, head up, chest up,

straight back, hips rotated back to sit into squat• Squat down to at least 90°• Weight all on heels of feet-toes

up

Lifting: Day 1

• Straight Leg Dead Lift (SLDL)• SLDL Video• Slight bend in knees, straight

back, slow movement down until weight slightly below knees, then stand back up through using hamstrings and glutes• Weight on heels at all times

Lifting: Day 1

Bench Press• Bench Press Video• Shoulder width grip on bar• Feet on ground at all times• Back on bench at all times• Bring bar down to chest and

back up-in control of movement

DB Shoulder Press• Shoulder Press Video• Straight up bench• Full rotation from 90° up to 180°• Elbows in line with hips• Locked wrists

Lifting: Day 1Step Ups with Bar

• Barbell Step Up Video• Bar in position like a back squat• Step up onto box-knee at 90°• Drive other leg up to 90°-keeping foot dorsi-flexed• Repeat-both legs = one rep• Full foot on box every time

Lifting: Day 2

Muscle (Hang) Clean• Hang Clean Video• Little to no weight-warmup for

power clean• Shoulder width grip, explosive

leg movement with hips, catch with elbows high and bend in hips/knees

Power Clean• Power Clean Video• Same as muscle/hang clean but

from floor• Start in full squat-straight back• Power squat up to above knees,

thrust hips through, catch with elbows high

Lifting: Day 2

Front Squat• Front Squat Video• Bar in front of you, elbows high,

shoulders back, chest up, back straight• Squat down to at least 90°• Weight always on heels of feet

Push Press• Start with bar in front of you• Load hips and knees• Explode while pushing bar above

head, landing with right leg forward-alternate lead leg each time• Light weight, quick and explosive

Lifting: Day 2

Pull Ups Assisted Pull Ups

• Fully hang from bar• Shoulder-width pronated grip• Pull up all the way to chin being above bar• Partner/band assistance if needed

Lifting: Day 3Lunge Combo

• Forward lunge, side lunge, curtsy lunge each side = 1 rep• Weight always on heel of foot

Lunge back and around other legSide lungeForward Lunge

Lifting: Day 3

Bent Over Row• Bent Over Row Video• Slight bend in knee, chest up,

and straight back• Pull shoulder blades together,

keep elbows in, and bring bar up to bottom of sternum

1 Legged Squat/Single Leg Squat• Single Leg Squat Video• Back leg up on bench with only

the toes making contact• Lunge out to full extension that

when squatting down your knee does not go over your toes

Lifting: Day 3Glute Ham-Machine or Assisted

• Machine: Hook feet behind, bend all the way forward, contract hamstrings to pull body all the way up in a straight line• Example of Machine• Assisted: Have partner hold ankles and put weight on backs of feet.

While keeping a straight body, try to resist forward as far as possible before hitting the floor.• Example of Assisted