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

Cycle 1 Week 5

  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 Drills
  3. 2 x Run Through for Steps from 5 Strides
  4. 2 x Two Hand Drill Stay Down and Drive thru Box
  5. 2 x Two Hand Drill Swing Thru to 1o'clock
  6. 9   5  Stride Vaults Over Bar moving bar up 1 " at a time after clearance.
  7. Run 20, 21, 22, 23, 24, 25, 26, 27 Strides at 1/2 Speed
  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. Standard Warm Up
  2. Run 50 m x 10 75 % Speed, Walk Back to Start
  3. Dbl Pull Over 4 x 10
  4. Alternate Military Press 4 x 10
  5. Dbl Lateral Raises 4 x 10
  6. Weighted Twisting 3 x 15
  7. Squats 5 x 10 up to 75 % 1RM
  8. Dbl Reverse Curl 4 x 10
  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!

Wednesday

  1. Standard Warm Up
  2. Run  75 m x 10 75 % Speed, Walk Back to Start
  3. Torso Rotations 3 x 15
  4. Close Grip Bench 4 x 10
  5. Weighted Dips 4 x 10
  6. Dbl French Press 4 x 10
  7. Dbl Curl 4 x 10
  8. Dbl Shrug 4 x 10
  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!

Thursday

  1. Standard Warm Up
  2. Run  100 m x 10 75 % Speed, Walk Back to Start
  3. 2 Leg Extension 3 x 10
  4. 1 Leg Curl 3 x 10
  5. Heel Raises 4 x 10
  6. Weighted Incline Sit Ups Level 2  3 x 15
  7. Dbl Side Bends 3 x 15
  8. Wide Grip Bench 4 x 10
  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!

Friday

  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 75 % speed.
  3. Dbl Flat Bench Flies 4 x 10
  4. Incline Bench 4 x 10
  5. Dbl Pullover 4 x 10
  6. Cable Pull Downs Behind Neck 4 x 10
  7. Seated Cable Row 4 x 10
  8. Alternate Military Press 4 x 10
  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!

Saturday

  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.
  3. Dbl Upright Row 4 x 10
  4. Dbl Front Raise 4 x 10
  5. Dbl Lateral Raise 4 x 10
  6. Jog 1 lap for warm down
  7. Spend as  much time in your bare feet as possible to strengthen your feet.
  8. 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.