Weight Training in the Off Season
This past year was my first year racing and I am very pleased with my results. However, track racing is something that I would like to pursue more seriously. I am not sure if I am ready to decide if I should specialize and target one specific event or style of racing, but I want to get stronger to push a bigger gear in general. I've decided to start lifting weights since my school has a decent weight room. I was just looking for some input from everyone regarding good exercises. Prior to this, I rarely worked legs, unfortunately. I've started with relatively low weights, high rep, high amount of sets to help get good habits for form and technique.
What I've been doing so far:
4-5 sets of 6-10 rep :Squat
4-5 sets of 6-10 rep :Deadlift
3-4 sets of 8-10 rep :Leg press
3 sets of 10 rep :Calf-press(raises)
I then go into a back/bicep routine that usually includes:
Rows (dumbbell or cable)
I am looking to only work muscles/groups that would eventually be useful for racing. I've also heard that a muscular body in general will help dilute lactic acid build up in vital parts of the body. I am wondering what else should I include.