Case study
800m runner, 21
The problem
Strong on paper and slow in the last 200. Never lifted consistently because it clashed with track sessions.
What I did
Two short lifting sessions a week, both placed to protect the hard track days, plus a jump profile every six weeks.
The result
A season best, and the first year she completed every block.
- 800m PB2:07.4was was 2:11.9
- CMJ41 cmwas was 31 cm
- Blocks completed4 of 4was was 1 of 4
Countermovement jump, centimetres. Every six weeks.
Weekly lifting load. Deliberately small — the track is the training, the gym is the insurance.