Christmas Break Strength training

Christmas break Strength training

Hey guys here is the strength training for you guys on Christmas break that have access to a gym. I have also attached links for YouTube video's if you have questions about any of the movements. This is for 2 days a week so you can still do running workouts coupled with this. Let me know if you guys have any questions.

Davis Track and Field Christmas break Strength & Conditioning

Day 1

1.) Back Squats https://www.youtube.com/watch?v=ultWZbUMPL8

    4x8-12

2.) Shoulder press DB or Barbell https://www.youtube.com/watch?v=5yWaNOvgFCM

    4x8-10

3.) Pushups

    3x max effort

3b.) Bulgarian split squat https://www.youtube.com/watch?v=-FATUF39KNo

    3x10-12 (each leg) 

4.) Single leg DB RDL https://www.youtube.com/watch?v=-B7v7IAtPso

    3x10 (each leg) 

4b.) DB/KB Single arm Suitcase Deadlifts https://www.youtube.com/watch?v=FSAhSuPEfPU

    3x12 (each side) 

5.) Plank Hold https://www.youtube.com/watch?v=sZxrs3C209k

    accumulate 5:00 in as few break as possible

Day 2

1.) Deadlift https://www.youtube.com/watch?v=1ZXobu7JvvE

    5x6-8

2.) Pull-ups

    4xmax effort rest 2-3min between sets

3.) Single arm DB Row https://www.youtube.com/watch?v=xl1YiqQY2vA

    4x8-10 (each arm) 

3b.) KB Swings https://www.youtube.com/watch?v=mKDIuUbH94Q

    4x15-20

4.) Good Mornings (Banded or with Barbell) https://www.youtube.com/watch?v=YA-h3n9L4YU

    3x10-12

4b.) DB Glute bridge https://www.youtube.com/watch?v=JpDDoINkrog

    3x15

5.) Situps

    accumulate 200 situps in as big sets as possible

Day 3

1.) Back Squats 

    4x12-15 *Try and do the same weight as last week, with more reps. 

2.) Shoulder press DB or Barbell

    4x6-8 *Heavier then last week. 

3.) DB Bench Press

    3x12-15

3b.) KB or DB Side lunge https://www.youtube.com/watch?v=ktdMS7WBwck

    3x10-12 (each leg) 

4.) Walking RDL's https://www.youtube.com/watch?v=4tVbQPVzdIc

    3x10 (each leg) 

4b.) DB/KB Suitcase Deadlifts 

    3x15

5.) Wall Sit

    accumulate 5:00 in as few break as possible

Day 4

1.) Deadlift

    5x8-10 *Same weight as last week, but with more reps

2.) Pull-ups

    4xmax effort rest 2-3min between sets

3.) Bent over Barbell Row https://www.youtube.com/watch?v=VKFeB7ST830

    4x10-12

3b.) KB Swings

    4x10-15 *Heavier then last week. 

4.) Good Mornings (Banded or with Barbell) 

    3x10-12

4b.) DB Glute bridge

    3x15

5.) Crunches

    Accumulate 300 in as big sets as possible.