Weightlifting Workout Builder For Track and Field Athletes

Build and Generate your Own Workout For Any Season or Training Block

*TEMP NOTES*

Off‑Season (12 wk):

  • Repeat the 4‑week Foundation→Volume→Power→Regeneration pattern 3 times .

  1. Pre‑Season (12 wk):

    • Use the Integration→Conversion→Intensification→Restoration rotation 2 times (8 wk), then a 4 wk mini block for buffer .

  2. Indoor Season (12 wk):

    • Run one full Peaking rotation (4 wk), then transition into lighter or technical work to bridge into Outdoor .

  3. Outdoor Season (12 wk):

    • Maintain and potentiate with 3 rotations of the Retention→Potentiation→LoadMgmt→Recovery template .

  4. Transition (4 wk):

    • One final deload/reset rotation before the next Off‑Season .

1. Off‑Season / Accumulation Macrocycle

Microcycle (4‑week) Themes:

  1. Week 1 – Foundation

    • Emphasize technical mastery of fundamental lifts (e.g., back squat, deadlift, press) with moderate loads to ingrain movement patterns .

  2. Week 2 – Volume

    • High total-workload: 4–6 sets of 8–12 reps at 60–75% 1RM on primary lifts, plus accessory circuits for hypertrophy .

  3. Week 3 – Power

    • Low-volume, explosive focus: Olympic‐lift variations or jump squats, 4–6 sets of 2–4 reps at 30–60% 1RM to develop rate‑of‑force development .

  4. Week 4 – Regeneration

    • De-load week: reduce volume by ~50% and/or intensity by ~10–20%, maintain movement quality, integrate mobility and recovery modalities .

A “microcycle” is the smallest training unit—usually one week—designed around specific acute training variables to stimulate and then recover from overload .

2. Pre‑Season / Transmutation Macrocycle

Microcycle Themes:

  1. Week 1 – Integration

    • Blend strength and power: heavier multi‑joint lifts (5×5 @ 75–85% 1RM) plus speed‑strength complexes .

  2. Week 2 – Conversion

    • Emphasize speed‑strength/RFD: contrast sets (heavy lift + plyometric), ballistic throws, 4–6 sets × 2–5 reps .

  3. Week 3 – Intensification

    • Peak strength: 4–6 sets of 1–3 reps @ 85–95% 1RM on static lifts (squat, deadlift, bench) .

  4. Week 4 – Restoration

    • Active deload: maintain technique with light circuits (bodyweight–50% 1RM), mobility work, and prehab .

The Transmutation block converts general hypertrophy into sport‑specific power and strength, usually over 4–6 weeks .

3. Indoor Season / Realization Macrocycle

Microcycle Themes:

  1. Week 1 – Peak Intensity

    • Very low volume, very high intensity: singles/doubles @ 90–100% 1RM with full recovery to maximize neural drive .

  2. Week 2 – Competition Simulation

    • Replicate meet conditions: perform main lifts at competition order, cue management, 3–5 attempts under lift rules .

  3. Week 3 – Taper

    • Sharp volume drop (–60–80%), moderate intensity (70–85% 1RM), maintain readiness while flushing fatigue .

  4. Week 4 – Recovery

    • Active rest: light mobility circuits, sub‑max “technique” lifts, and soft‑tissue work .

Realization blocks are short (1–3 weeks) and designed to produce peak performance timing .

4. Outdoor Season / Maintenance Macrocycle

Microcycle Themes:

  1. Week 1 – Retention

    • Preserve key strength: 2–3 sets × 3–5 reps @ 80–85% 1RM on main lifts .

  2. Week 2 – Potentiation

    • Potentiation mini‑block: low‑volume power work (e.g., 3×2 cleans @ 60–70% 1RM) to boost neuromuscular readiness .

  3. Week 3 – Load Management

    • Adjust based on competition schedule: moderate load or light day if meet is near, heavier if recovery is adequate .

  4. Week 4 – Recovery

    • Deload: light circuits, mobility, and prehab to ensure freshness for next competition cycle .

Maintenance blocks keep athletes sharp between frequent competitions, alternating stress and recovery to prevent detraining .