Distance Running Conditioning

Flexibility & Stretching

"Awesome Abs"

Preseason Weight Training

{off season}

In-Season Weight Training

Medium-Grip Barbell Bench Press (Outer Pectorals)
Wide-Grip Rear Chin (Upper Lats)
Standing Military Press (Front & Outer Deltoids)
Bent-Over Dumbbell Triceps Extension (Triceps)
Seated Alternating Dumbbell Curl (Biceps)
Dumbbell Front Bend (Upper Thighs)
Thigh Biceps Curl on Leg Extension Machine (Hamstrings)
Front Lunge with Barbell (Quads, Hamstrings & Buttocks)
Step-Ups with Barbell (Thighs)
Hyperextensions (Lower Back)

Off Season Weight Training

Incline Dumbbell Flye (Upper Pectorals)
Seated Two-Arm High Lat Pull-In (Upper Lats & Upper Back)
Medium-Grip Barbell Upright Row (Front Deltoids & Trapezius)
Bent-Over Triceps Extension (Triceps)
Incline Inner Biceps Curls (Biceps)
Thigh Extensions of Leg Extension Machine (Lower Thighs)
Hamstring Curls on Extension Machine (Hamstrings)
Step-Ups with Barbell (Upper Thighs)
Hyperextensions (Lower Back)
Jacknife Sit-ups (Lower Abdominals)