Strength & Conditioning - Beginner

PROGRAM OVERVIEW

The Strength & Conditioning Beginner program builds foundational strength and movement quality for track and field athletes. Over 12 weeks, you’ll progress from bodyweight movements to loaded compound lifts including squats, deadlifts, presses, and rows.

Train 3 days per week with at least one rest day between sessions. Focus on controlled tempos, full ranges of motion, and consistent form.

Week 1 — Movement Foundation

Focus: Bodyweight mastery and movement pattern learning

Day 1 — Lower Body: Bodyweight squats 3x12, rest 60s. Reverse lunges 3x10 each leg, rest 60s. Glute bridges 3x12, rest 45s. Single-leg balance 2x20s each.

Day 2 — Upper Body: Incline push-ups 3x8, rest 60s. Inverted rows 3x8, rest 60s. Pike push-ups 2x6, rest 60s. Plank 3x20s.

Day 3 — Full Body: Squats 3x10, rest 60s. Modified push-ups 3x6, rest 60s. Single-leg deadlifts 3x8 each, rest 60s. Wall sits 2x30s. Plank 2x25s.

Week 2 — Load Introduction

Focus: Progressive overload with light resistance

Day 1 — Lower Body: Goblet squats 3x10, rest 75s. DB reverse lunges 3x8 each, rest 75s. Single-leg glute bridges 2x10 each, rest 60s. Calf raises 3x12.

Day 2 — Upper Body: DB bench press 3x8, rest 75s. DB bent-over rows 3x8, rest 75s. DB shoulder press 2x8, rest 75s. Plank 3x30s.

Day 3 — Full Body: Goblet squats 3x12, rest 75s. Push-ups 3x8, rest 60s. DB single-leg deadlift 3x8 each, rest 60s. Farmer’s carry 3x40m.

Week 3 — Volume Increase

Focus: Higher reps and set accumulation

Day 1 — Lower Body: Goblet squats 4x10, rest 75s. DB lunges 3x10 each, rest 75s. Romanian deadlift (light DB) 3x10, rest 75s. Lateral lunges 2x8 each.

Day 2 — Upper Body: DB bench press 4x8, rest 80s. DB rows 4x8, rest 80s. DB shoulder press 3x8, rest 75s. DB curls 2x10. Tricep dips 2x8.

Day 3 — Full Body: Goblet squats 3x12, rest 75s. Push-ups 3x8, rest 75s. Single-leg RDL 3x10 each, rest 60s. Farmer’s carry 3x50m. Dead bugs 2x10 each.

Week 4 — Deload Week

Focus: Recovery and movement refinement at reduced intensity

Day 1 — Lower Body: Goblet squats 3x8, rest 60s. DB lunges 2x8 each, rest 60s. Glute bridges 3x12. Light mobility work.

Day 2 — Upper Body: DB bench press 2x6, rest 75s. Rows 2x6, rest 75s. Shoulder press 2x6. Plank and side planks 2x20s each.

Day 3 — Full Body: Bodyweight squats 3x10. Push-ups 2x8. Single-leg RDL 2x8 each. Easy mobility and stretching.

Week 5 — Barbell Introduction

Focus: Learning barbell patterns with empty bar or light load

Day 1 — Lower Body: BB back squats (empty bar) 5x5, rest 90s. Leg press 3x10, rest 75s. Leg curls 3x10.

Day 2 — Upper Body: BB bench press (empty bar) 5x5, rest 90s. BB rows (empty bar) 5x5, rest 90s. Push-ups 2x8. Lat pulldown 3x10.

Day 3 — Lower/Upper: Goblet squats 3x8, rest 75s. BB deadlift (empty bar) 3x5, rest 2 min. DB bench 3x8, rest 75s. Rowing machine 3x60s.

Week 6 — Progressive Loading

Focus: Gradual weight increases with proper form

Day 1 — Lower Body: BB squats 4x5 (light), rest 2 min. Bulgarian split squats 3x8 each, rest 75s. Leg press 3x10. Calf raises 3x15.

Day 2 — Upper Body: BB bench 4x5, rest 2 min. BB rows 4x5, rest 2 min. Incline DB press 2x8, rest 75s. Face pulls 3x12.

Day 3 — Full Body: BB deadlifts 3x5, rest 2 min. Goblet squats 3x10, rest 75s. BB bench 3x5, rest 2 min. DB rows 3x8.

Week 7 — Strength Focus

Focus: Heavier loads, lower reps, perfect form

Day 1 — Lower Body: BB squats 5x4 (moderate), rest 2-3 min. Romanian deadlifts 4x6, rest 2 min. Leg press 3x8. Nordic curls 3x5.

Day 2 — Upper Body: BB bench 5x4, rest 2-3 min. BB rows 5x4, rest 2-3 min. DB incline 3x6. Pull-up assistance 3x5-8.

Day 3 — Lower/Upper: BB deadlifts 4x4, rest 3 min. Front squats 3x5, rest 2 min. DB bench 3x6. BB rows 3x6.

Week 8 — Strength Maintenance with Volume

Focus: Balance heavy loads with moderate rep ranges

Day 1 — Lower Body: BB squats 4x5, rest 2.5 min. Goblet squats 3x10. Bulgarian split squats 3x8 each. Leg curls 3x10.

Day 2 — Upper Body: BB bench 4x5, rest 2.5 min. BB rows 4x5. DB bench 3x8. Face pulls 3x15.

Day 3 — Full Body: BB deadlifts 3x4, rest 3 min. BB squats 3x5, rest 2 min. BB bench 3x5. DB rows 3x8.

Week 9 — Accessory Emphasis

Focus: Build weak points and movement variants

Day 1 — Lower Body: BB front squats 4x5, rest 2 min. BB good mornings 3x6. Leg press 3x10. Single-leg calf raises 3x10 each.

Day 2 — Upper Body: Incline BB bench 4x6, rest 2 min. BB rows 4x6. DB flyes 3x10. DB lateral raises 3x10.

Day 3 — Lower/Upper: BB squats 3x5, rest 2 min. BB deadlifts 3x3, rest 3 min. Push-ups 4x10. DB rows 3x8.

Week 10 — Power Development Introduction

Focus: Explosive movements and speed components

Day 1 — Lower Body: Power cleans (light) 5x3, rest 2 min. BB squats 3x5. Box jumps 4x5, rest 2 min. Leg curls 3x8.

Day 2 — Upper Body: BB bench 4x5. Med ball push-ups 3x6. BB rows 4x5. Pull-up negatives 3x5.

Day 3 — Full Body: Jump squats 4x6, rest 2 min. BB deadlifts 3x4, rest 3 min. Push press 3x5. Med ball rotational slams 3x8 each.

Week 11 — Plyometric Integration

Focus: Explosive power and rate of force development

Day 1 — Lower Body: BB squats 3x5, rest 2 min. Bounding 4x6 bounds. Box jumps 4x5. Hamstring curls 3x8.

Day 2 — Upper Body: BB bench 3x5. Plyo push-ups 3x5. BB rows 3x5. Med ball chest pass 3x8.

Day 3 — Lower/Upper: Broad jumps 4x5, rest 2 min. BB deadlifts 3x3, rest 3 min. Push press 4x5. Single-leg hops 3x8 each.

Week 12 — Peaking and Integration

Focus: Peak strength and power for track competition

Day 1 — Lower Body: BB squats 3x3 (moderate-heavy), rest 3 min. Box jumps 3x5. DB lunges 3x10 each.

Day 2 — Upper Body: BB bench 3x3, rest 3 min. Plyo push-ups 3x4. BB rows 3x3.

Day 3 — Full Body Speed: Jump squats 3x6. Broad jumps 3x4. Push press 3x5. Light mobility and recovery work.