Brian Garate
Track & Field, Strength & Conditioning, Power Sports , Functional Fitness, Functional TrainingResistance train like a collegiate D1 track and field athlete (sprints, hurdles, jumps, multi's, and pole vault). Follow along as we prepare for the 2023 indoor and outdoor track and field competitions.
Your events should be coached by a professional track and field coach. This plan is to complement that training.
The goal of this plan is to physically and mentally prepare the athlete for the rigors of track and field athletics. This plan focuses on major areas of improvement/development to enhance performance and limit time loss due to injury.
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Foam Roll
Foam Roll to following for 30-60 sec per muscle/group: - T-spine - Lats - Shoulders - Glutes - Hamstring/Adductors - Calves - Quads/Hips
Prep
B
RAMP Warm-Up
Utilize about 20 yds for the following dynamic warm-up: - Knee Hug + Lunge & Twist - Quad Stretch + Single-Leg RDL - Cradle + Lateral Lunge - Reach + Sweep - Open the Gate - Close the Gate - Toe Walks - Heel Walks Things RAMP up here: - Jog down, skip back. - Forward Pogos down, Backward Pogos back. - Lateral Shuffle to Squat, down and back. - High Knees down, A-Skip back. - Lateral A-skips, down and back. - C-Skips, down and back.
C
Mid Thigh Clean High Pull + Mid Thigh Power Clean
4 x 4
D1
Paused Front Squat + Front Squat
5 x 6
D2
Loaded Ankle Rocker
5 x 10
E1
B-Stance Hip Thrust
4 x 8
E2
Lateral Squat to T-Spine Rotation
3 x 6
F1
Nordic Curl w/ Pause
3 x MAX
F2
Seated Calf Raise
3 x 15
Recovery
G
Cool Down
Cool Down/Stretch Session (30-60 sec per side) - Hurdle Stretch (hamstrings) - Kneeling Hip Flexor Stretch (hip flexors) - Couch Stretch (quads) - Pigeon Stretch (piriformis) - Standing Wall Calf Stretch (calves) - Doorway Stretch (pecs) - Single-arm Lat Band Stretch (lats)
Prep
A
Foam Roll
Foam Roll to following for 30-60 sec per muscle/group: - T-spine - Lats - Shoulders - Glutes - Hamstring/Adductors - Calves - Quads/Hips
Prep
B
Stationary Warm-Up
Perform 5-10 reps of the following dynamic warm-up in a small space: - Cat/Cow w/ pauses at the top and bottom positions - Bird Dog w/ pauses in the extended position - Supine knee to chest - Supine knee extensions/hamstring stretch - Single-Leg Glute Bridge w/ pauses at the top - Downward dog to pigeon stretch (walk the dog in between) - Thread the need to reach w/ adductor stretch and/or rock backs - Push-up plus one
C1
Paused Bench Press + Bench Press
5 x 6
C2
Cable Face Pulls
5 x 12
D1
Chin-Up
4 x MAX
D2
Scapular Plane Lateral Raise
4 x 10
E1
Half-kneeling Pallof Press w/ Rotation
3 x 12
E2
TRX Fallout
3 x 12
F1
Single-arm DB Preacher Curl
3 x 15
F2
Tricep Pushdown
3 x 15
Recovery
G
Cool Down
Cool Down/Stretch Session (30-60 sec per side) - Hurdle Stretch (hamstrings) - Kneeling Hip Flexor Stretch (hip flexors) - Couch Stretch (quads) - Pigeon Stretch (piriformis) - Standing Wall Calf Stretch (calves) - Doorway Stretch (pecs) - Single-arm Lat Band Stretch (lats)
Prep
A
Foam Roll
Foam Roll to following for 30-60 sec per muscle/group: - T-spine - Lats - Shoulders - Glutes - Hamstring/Adductors - Calves - Quads/Hips
Prep
B
RAMP Warm-Up
Utilize about 20 yds for the following dynamic warm-up: - Knee Hug + Lunge & Twist - Quad Stretch + Single-Leg RDL - Cradle + Lateral Lunge - Reach + Sweep - Open the Gate - Close the Gate - Toe Walks - Heel Walks Things RAMP up here: - Jog down, skip back. - Forward Pogos down, Backward Pogos back. - Lateral Shuffle to Squat, down and back. - High Knees down, A-Skip back. - Lateral A-skips, down and back. - C-Skips, down and back.
C
Hip Snatch High Pull
4 x 4
D1
Paused Deadlift + Deadlift
5 x 6
D2
Supine Belly Breathing
5 x 5
E1
Backward Sled Drag
4 x 40
E2
B-Stance Barbell RDL
4 x 8
F1
Supine Lumbar Rotation
3 x 6
F2
Heels Elevated Standing Tib Raise
3 x 15
Recovery
G
Cool Down
Cool Down/Stretch Session (30-60 sec per side) - Hurdle Stretch (hamstrings) - Kneeling Hip Flexor Stretch (hip flexors) - Couch Stretch (quads) - Pigeon Stretch (piriformis) - Standing Wall Calf Stretch (calves) - Doorway Stretch (pecs) - Single-arm Lat Band Stretch (lats)
Prep
A
Foam Roll
Foam Roll to following for 30-60 sec per muscle/group: - T-spine - Lats - Shoulders - Glutes - Hamstring/Adductors - Calves - Quads/Hips
Prep
B
Stationary Warm-Up
Perform 5-10 reps of the following dynamic warm-up in a small space: - Cat/Cow w/ pauses at the top and bottom positions - Bird Dog w/ pauses in the extended position - Supine knee to chest - Supine knee extensions/hamstring stretch - Single-Leg Glute Bridge w/ pauses at the top - Downward dog to pigeon stretch (walk the dog in between) - Thread the need to reach w/ adductor stretch and/or rock backs - Push-up plus one
C1
Overhead Press + Push Press
5 x 6
C2
Band Y-Raise
5 x 12
D1
Chest-Supported DB Row
4 x 8
D2
Dip
4 x 8
E1
Cable Lateral Flexion
3 x 12
E2
Hanging Leg Raise
3 x 12
F1
EZ-bar Bicep Curls
3 x 15
F2
EZ Bar Lying Tricep Extension
3 x 15
Recovery
G
Cool Down
Cool Down/Stretch Session (30-60 sec per side) - Hurdle Stretch (hamstrings) - Kneeling Hip Flexor Stretch (hip flexors) - Couch Stretch (quads) - Pigeon Stretch (piriformis) - Standing Wall Calf Stretch (calves) - Doorway Stretch (pecs) - Single-arm Lat Band Stretch (lats)
