Pre-Season Indoor track strength training for H.S. athletes

[Vaultermom]

I am a high school track coach and am preparing a weight training routine for sprinters and jumpers/vaulters. I am looking for something that is simple and easy enough for my athletes (most of whom are unfamiliar with weight training) to follow. I have alot of ideas, buy I am still a novice coach and would appreciate suggestions from others with experience. Our high school weight room has free weights as well as nautilus equipments. Details such as how much weight, # of reps/sets, would be helpful. Thank You.

[Guest]

HI COACH,
WHAT I'VE DONE WITH MY TEAM, SOME STATE AND NATIONAL LEVEL MID/DISTANCE RUNNERS IS THIS PROGRAM. WARM-UP LITE DRILLS THEN; SITTING LEG PRESS 4X12 THIS HITS EVERYTHING FROM THE GLUTS ALL THE WAY DOWN THE LEG; LEG CURLS 4X10 FOR THE HAMSTRINGS; LEG EXTENTIONS 4X12 FOR THE QUADS; CALF RAISE 3X25; THEN BENCH PRESS (SLIGHT INCLINE) 4X12; LAT PULL-DOWNS 4X12; BICEP CURLS. THE LAST SET SHOULD BE CHALLENGING.
YOU CAN DO THIS TWICE A WEEK, EVEN DURING THE INDOOR AND OUTDOOR SEASON. YOU'LL NOTICE THE DIFFERENCE AFTER 3 WEEKS. IT WILL TAKE THEM 2 WEEKS TO GET USED TO. I'VE GOT TO GET MY TEAM BACK TO THE GYM. I AM A CULB COACH, MY TEAM PRACTICES WITH ME AND RUN FOR THEIR HS. WHILE THIER X-COUNTRY BASE WILL HELP THEM, I'LL STILL NEED WGHT TRAINING TO ENABLE THEM TO DO THE INTERVALS SESSIONS I HAVE PLANNED FOR THEM TO RUN THIS WINTER AT THE ARMORY TRACK. WEIGHT TRAINING, DONE CORRECTLY, WILL HELP PREVENT INJURYS. LET ME KNOW HOW YOUR MAKING OUT!

[Tunji]

HI COACH,
WHAT I'VE DONE WITH MY TEAM, SOME STATE AND NATIONAL LEVEL MID/DISTANCE RUNNERS IS THIS PROGRAM. WARM-UP LITE DRILLS THEN; SITTING LEG PRESS 4X12 THIS HITS EVERYTHING FROM THE GLUTS ALL THE WAY DOWN THE LEG; LEG CURLS 4X10 FOR THE HAMSTRINGS; LEG EXTENTIONS 4X12 FOR THE QUADS; CALF RAISE 3X25; THEN BENCH PRESS (SLIGHT INCLINE) 4X12; LAT PULL-DOWNS 4X12; BICEP CURLS. THE LAST SET SHOULD BE CHALLENGING.
YOU CAN DO THIS TWICE A WEEK, EVEN DURING THE INDOOR AND OUTDOOR SEASON. YOU'LL NOTICE THE DIFFERENCE AFTER 3 WEEKS. IT WILL TAKE THEM 2 WEEKS TO GET USED TO. I'VE GOT TO GET MY TEAM BACK TO THE GYM. I AM A CULB COACH, MY TEAM PRACTICES WITH ME AND RUN FOR THEIR HS. WHILE THIER X-COUNTRY BASE WILL HELP THEM, I'LL STILL NEED WGHT TRAINING TO ENABLE THEM TO DO THE INTERVALS SESSIONS I HAVE PLANNED FOR THEM TO RUN THIS WINTER AT THE ARMORY TRACK. WEIGHT TRAINING, DONE CORRECTLY, WILL HELP PREVENT INJURYS. LET ME KNOW HOW YOUR MAKING OUT!

[Vaultermom]

Thank you!