Is Andorra low season week in August?

I'm a Junior in high school, and my track and field Season Just ended. Is this a good off season workout?

• I compete in long jump, triple jump, 200, and the 400. So I just did a rough draft of my off season workout, and I was wondering if any of you had any recommendations or critiques you willing to offer. Off Season Workout Phase 1 (week of June 18th) Each phase is 4 weeks long Day 1 Full Squats 5x5 Front Squats 10-8-6-4 One Leg Squats 4x6 Leg Extensions 3x15 Dumbbell Squat Jumps 4x10 Calf Raises 3x50 Day 2 Bench Press 4x6-8 Military Press 4x6-8 Lat Pull Down 4x12 Seated Cable Row 4x10 Dips/Finger Tip Push Ups 3 sets to failure Day 3 Dead Lift 5x5 Leg Press 10-8-6-4 Stiff Legged Dead lift 3 sets of 12 Leg Curls 4 sets of 15 Dumbbell Snatch 3 sets of 12 Calf Raises 3 sets of 50 Off Season Workout Phase 2 (Week of July 16th) Day 1 Squat 12-10-8-6-4 Dead Lift 4x6 Leg Press 4x12 Front Squat 4x10 Lunges 4x10 Calf Raises 3x50 Day 2 Dumbbell Bench Press 4x8-12 Upright Row 4x12-15 Bench Dumbbell Row 4x12 Pull Ups 3 sets to failure Dips/Finger Tip Push Ups 3 sets to failure Day 3 Power Clean Warm Up Set, and 4x5 Hang Clean 4x5 Overhead Squat 4x6 One Legged Squats 4x6 Dumbbell Squat jumps 4x12 Calf Raises 3x50 Week of August 13th Off Off Season Workout Phase 3 (Week of August 20th) Day 1 Box Squats 4x12 Isometric Squats 3x3 Front Squats 4x12 Barbell Step Up 4x12 Smith Machine Squat 4x8 Day 2 Dumbbell Incline Press 4x12 Rotator Cuff 3x10 Reverse Curls 4x10 Pull Ups 3x failure Dips 3x failure Day 3 Power Clean Warm Up set, and 3x12 Snatch 4x10 Dumbbell Split Squat Jumps 4x12 Dumbbell Squat Jumps 4x15 Leg Curls 4x12 Week of September 17th Off Off Season Workout Phase 4 (Week of September 24th) Day 1 Power Clean Warm Up Set, 4x8 Overhead Squat 4x10 Dumbbell Squat Jump 3x8 Leg Curls 3x10 Leg Extension 3x10 Day 2 Bench Press 4x8 Military 4x12 Dumbbell Rows 3x15 Dips 4x failure Push Ups 4x failure Day 3 Front Squats 4x8 Isometric Squats 3x3 Plyometric Workout-Switches, Box Jumps, power jumper, etc.. Off Season Workout Phase 5 (Week of October 22nd) Day 1 Squat 4x15 Dead Lift 4x15 Leg Press 4x12 Leg Curl 4x20 Leg Extension 4x20 Day 2 Push Ups 4x failure Pull Ups 4x failure Dips 4x failure Seated Dumbbell Curls 4x8-12 Reverse Curls 4x12 Day 3 Tire Pulls 4x 20 yards Hill Runs 6x Hill Bounding Power Jumper Medicine Ball Weeks of November 19th and 26th Off

• Answer:

  looks good just remember as a track athlete you want to focus on toning muscle and less on gaining it