Hi guys, I was just wondering if this workout can help me gain strength and build any sort of muscle, while I'm doing track for the 1600m-3200m. If this doesn't work what should I do to build up. My goal after track seasons is to complete a sprint spartan race by February 2023 and run a sub 37:00 10k by December 2022. My current PBs are 39:20 10k, and 18:30 5k, and I'm going to be 18 in March, so what workouts should I start doing after track season to build up to that. Also, I want to gain 20lbs of muscle by December 2022 while running 20-25+ mpw Here is my workout:
Monday/Wednesday (ARMS, CHEST, BACK, CORE)
1st cycle (Arms):
3x10 bicep curls
3x15 sec bicep hold
3x10 forearm curls
3x15 dips
3x10 close grip pushup
3x10 tricep extensions each arms
3x10 shoulder shrugs
2nd cycle (CORE)
1 min plank
45 sec each side plank
3x20 crunches
3x20 reverse crunches
3x10 side crunches
2x20 sec explosive sit-ups
30 sec bicycle crunches
30 sec decline plank
3rd cycle (Chest+Back)
2x20 pushups
2x10 w-pushups
2x20 wide-grip pushups
3x10 explosive kettlebell bench
3x5 kettlebell flys
3x10 elbow push ups
3x10 staggered push ups
Tuesday/Thursday (Legs, Core)
1st cycle:
3x20 calf raises with weight
1 min wall sit with weight
3x6 knee jumps
3x10 squats
3x10 lunges w/weight
3x10 jump squats
3x10 hip raises
2nd cycle (CORE)
1 min plank
45 sec each side plank
3x20 crunches
3x20 reverse crunches
2x20 sec explosive sit-ups
3x20 sec glute bridges