Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  Revised:  11 Nov. 05

Cycle 1 Week 4

  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 had drills
  3. 3 x two had drills stay down
  4. 3 x Two Hand Swing Thru to 1 o'clock
  5. 3  run through for steps at vaulting steps
  6. 9 short run vaults from 4 strides over bar moving up 1 inch after clearance
  7. Run 20, 21, 22, 23, 24, 25, 26, 27 Strides at 1/2 Speed
  8. Cleans 4 x 5 up to 75 % 1 RM
  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 30 sec rest, 100 m 30 sec rest, 150 m 30 sec rest, rest 3 min x 2
  3. Dbl Lateral Raise 4 x 10
  4. Weighted Twisting 3 x 15
  5. Weighted Flat Sit Ups 3 x 15
  6. Close Grip Bench 4 x 10
  7. Squats 5 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!

Wednesday

  1. Standard Warm Up
  2. Run  100 m 30 sec rest, 100 m 30 sec rest, 150 m 30 sec rest, rest 3 min x 3
  3. Weighted Torso Rotations 3 x 15
  4. Weighted Dips 4 x 10
  5. Dbl French Press 4 x 10
  6. Tri-cep Pushdown 4 x 10
  7. Dbl Shoulder 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  10 x 100 m 65 % speed walk back 
  3. E Z Upright Row 4 x10
  4. Cable Underhand Pull Down 4 x 10
  5. E Z Curl 3 x 10
  6. Leg Press 1 Leg 4 x 10
  7. 2 Leg Extension 3 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  10 x 75 m 65 % speed walk back 
  3. 2 Leg Curl 3 x 10
  4. Weighted Chair Sit Ups 3 x 15
  5. Dbl Side Bends 4 x 10
  6. Wide Grip Incline Bench 4 x 10
  7. Dbl Flat Bench Flies 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. Run  10 x 50 m 65 % speed walk back 
  3. Wide Grip Bench 4 x 10
  4. Dbl Bench 4 x 10
  5. Front Cable Pull Down  4 x 10
  6. Seated Cable Row 4 x 10
  7. E Z Bent Over Row 3 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!

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.