Strength/Power For Track and field running and jumping speed

Primary strength emphasis
Secondary Power Emphasis to get stronger for track and field  5 days a week can do day 5 cleans and glute focus or replace it with another leg day 
this was made for myself but can also be useful for others only need barbell dumbell band annd calisthenic equipment takes inspiration from other programs

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Push Up

Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec dec fly bodyweight standing

Arnold Press

Seated Overhead Press (Barbell)

Chest and shoulders

diamond pushup

Bicep Curl (Dumbbell)

Skull Crusher (Barbell)

Dips Between Chairs

Concentration Curl

Bench Press (Close Grip)

Hammer Curl

Bicep Curl (Barbell)

Tricep Pushdown (Cable)

Arm day biceps and triceps

Pull-Up (Bodyweight)

Clean Deadlift

Chest Supported Row (Dumbbell)

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Good Morning

Lat Pulldown

Seated Row (Machine)

Shrug (Dumbbell)

Superman

Back day 

Jump Squat

Barbell wall squat

Pistol Squat

Leg Press

Glute Kickback

Squat (Low Bar)

Lunge (Dumbbell)

Step-Up (Weighted)

Seated Calf Raise

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Calf Raise (Bodyweight)

seated tib raise

Leg day 

Hip Bridge March

Hip Thrust (Barbell)

Hip Adductor (Machine)

Snatch (Barbell)

muscle snatch

Clean and Jerk

Power Snatch

Split Jerk

Power Clean

Sit Up

Russian Twist

Lying Leg Raise

Plank

Side Plank

Leg Pull-In

Hollow Hold

Mountain Climber

Reverse Abs Crunch (Bodyweight)

Neck Curl

Reverse Wrist Curl (Barbell)

ankle circle

Glutes Abs power and optionals

Hamstring sliders

Nordic Curl

Glutes Abs power 

Stretching go to link

Stretching 

Wrist flicks

neck circles

Mobility go to link

( Opt)Ankles Forearms mobility

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