Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  Revised:  14 Nov. 05

Cycle 1 Week 2

  1. Standard warm up: Stretch Calves, jog two laps on grass or other soft surface (if possible), walking drills back and forth across the field.  Drill up hill, run down hill (Ankle Flexors, Knee Ups, Knee Across, High Knees, Frankenstein, Karaoke) x 2, 6 x 50 m accelerators up to 3/4 speed.
  2. Record your resting heart rate before you get out of bed.
  3. Record everything you eat, drink, and your workouts in you training log.
  4. Drink at least 8 to 12 glasses of water a day.  Stay away from sport drinks with simple carbohydrates in them.  Simple carbohydrates cause an insulin reaction.
  5. Eat 3 meals and 3 snacks a day.
  6. Wobble Board Circle right, circle left, back to front and side to side 1 x 15 each day in weight room.
  7. Every Night: 100 pushups, 100 sit-ups, 50 clams
  8. Spend as  much time in your bare feet as possible to strengthen your feet..
  9. Maintain at least 3.5 GPA!

Monday

  1. Standard Warm up
  2. 2 x One hand Drill
  3. 2 x Two Hand Swing Thru to 1 o'clock
  4. 2 Run Through at vaulting steps 
  5. 12 Short Run Vaults (Maximum 5 strides) over bar moving bar up 1 inch after clearance
  6. Run 20, 21, 22, 23, 24, 25,26, and 27 strides at 1/2 speed
  7. Cleans  4 x 5   75 % 1 RM
  8. Jog 1 lap for warm down.
  9. Spend as  much time in your bare feet as possible to strengthen your feet.
  10. Maintain at least 3.5 GPA!

Tuesday

  1. Testing - 1 Repetition Maximum (1RM): Bench Press, Military Press, E Z Curl, 1/2 Squat, Clean, 30 Meters, Pull Ups, Vertical Jump
  2. Jog 1 lap for warm down.
  3. Spend as  much time in your bare feet as possible to strengthen your feet.
  4. Maintain at least 3.5 GPA!

Wednesday

  1. Run 100 m rest 30 sec., 100 m rest 30 sec., 150 m rest 30 sec., 100 m rest 3 min. x 2 at 1/2 speed
  2. E Z Curl 3 x 10
  3. Seated 2 Leg Press 4 x 10
  4. 2 Leg Extension 3 x 10
  5. 2 Leg Curl 3 x 10
  6. Dbl Weighted Side Bends 3 x 15
  7. Jog 1 lap for warm down.
  8. Spend as  much time in your bare feet as possible to strengthen your feet.
  9. Maintain at least 3.5 GPA!

Thursday

  1. Run 100 m rest 30 sec., 100 m rest 30 sec., 150 m rest 30 sec., 100 m rest 3 min. x 3 at 1/2 speed
  2. Wide Grip Incline Bench 4 x 10
  3. Dbl flies 4 x 10
  4. Cable Pull Down Behind Neck 4 x 10
  5. Seated Cable Row 4 x 10
  6. E Z Bent Over Row 3 x 10
  7. Jog 1 lap for warm down.
  8. Spend as  much time in your bare feet as possible to strengthen your feet..
  9. Maintain at least 3.5 GPA!

Friday

  1. Run 100 m rest 30 sec., 100 m rest 30 sec., 150 m rest 30 sec., 100 m rest 3 min. x 2 at 1/2 speed
  2. Wide Grip Bench 4 x 10
  3. Dbl Pull Over 3 x 10
  4. Alternate Military Press 4 x10
  5. Dbl Lateral Raises 4 x 10
  6. Weighted Twisting 3 x 15
  7. Jog 1 lap for warm down.
  8. Spend as  much time in your bare feet as possible to strengthen your feet.
  9. Maintain at least 3.5 GPA!

Saturday  

  1. Run 100 m rest 30 sec., 100 m rest 30 sec., 150 m rest 30 sec., 100 m rest 3 min. x 2 at 1/2 speed
  2. Weighted Incline Sit ups  3 x 15
  3. Dbl weighted Side Bends  3 x 15
  4. Wide Grip Bench  4 x 10
  5. Dbl Flat Bench Flies  4 x 10
  6. Squat  5 x 10 up to 75%  1RM
  7. Jog 1 lap for warm down
  8. Spend as  much time in your bare feet as possible to strengthen your feet.
  9. Maintain at least 3.5 GPA!

 

Sunday

  1. Rest and Study.  Maintain at least 3.5 GPA!
  2. Spend as  much time in your bare feet as possible to strengthen your feet.