Strength Training: Coach Puaca

The following is the strength training program that Coach Nick Puaca has provided for the sprinters and the distance runners: Dynamic Warm-Up Robot arms 2 leg front/back jump, 2 leg side/side jump, repeat on 1 leg each side (30 jumps each set) Workout--Circuit, 2 sets of 15 reps each Back Squats Chest Press Lunges side, back, 45' forward alt with 45' backward (first with right leg, then with left leg) Lat Pull--wide, close, reverse grip close Single leg squat Seat/bend over row Cable rotation SB Straight arm pullover Hip Abduction x30 Calf raises Step-Ups 1 minute each leg DB Shoulder Press on SB: together, alt, Triceps pressdown DB upright row together, alt hands Core 45' Back Extension Hanging Knee-Ups Medicine ball Twist

FIRST DAY OF TRACK IS TODAY!!!