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

Cycle 1 Week 3

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

Tuesday

  1. Standard Warm Up
  2. Run 100 m rest 30 sec., 100 m rest 30 sec., 150 m rest 30 sec., 100 m rest 3 min. x 2 at 60 % speed
  3. Close Grip Bench 4 x 10
  4. Dbl French Press 4 x 10
  5. Dbl Reverse Curl 4 x 10
  6. Dbl Curl 4 x 10
  7. Alternate Military Press 4 x 10
  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!

Wednesday

  1. Standard Warm Up
  2. 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
  3. Weighted Flat Sit Ups
  4. 2 Leg Extension 3 x 10
  5. 1 Leg Curl 3 x 10
  6. Heel Raises 4 x 10
  7. Dbl Shrug 4 x 10
  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!

Thursday

  1. Standard Warm Up
  2. Run 100 m rest 30 sec., 100 m rest 30 sec., 150 m rest 30 sec., 100 m rest 3 min. x 2 at 60 % speed
  3. Weighted Side Bends 3 x 15
  4. Wide Grip Bench 4 x 10
  5. Dbl Flat Bench Flies 4 x 10
  6. Dbl Pull Over 4 x 10
  7. Cable Pull Down Behind Neck 4 x 10
  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!

Friday

  1. Standard Warm Up
  2. Run 100 m at 16/17 seconds walk back to start x 10
  3. Weighted Chair Sit Ups
  4. Incline Bench 4 x 10
  5. Seated Cable Row 4 x 10
  6. E Z Upright Row 4 x 10
  7. Dbl Front Raise 4 x 10
  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!

Saturday

  1. Standard Warm Up
  2. Stride 300 m; walk to 200 start, Stride 200 m, walk to 100 start, Stride 100 m ~ 3/4 Speed
  3. Weighted Incline Sit Ups 15 x 3
  4. Dbl Bench Press 4 x 10
  5. Torso Rotations 3 x 15
  6. Weighted Dips 4 x 10
  7. 1/2 Squats 4 x 10 up to 75%  1RM
  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!

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.