Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  Revised:  15 Nov. 05

Cycle 2  Week 1 

  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. 10 jump hit drills on grass
  3. One step slide box drills pole over head 
  4. Three step slide box drills regular plant
  5. 10 9 stride pole runs for boys, 7 stride for girls
  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!

Tuesday  Each exercise will be done for 15 Seconds.  Do an many reps as possible as fast as possible.   Weights for lifts will be 60 % 1 RM.   Do the circuit 3 times.

  1. Standard Warm Up
  2. Weighted Incline Sit-up Level 2
  3. Wide Grip Bench
  4. Squat
  5. Cable Pull Down Behind Neck
  6. Dbl Pull Over
  7. E Z Upright Row
  8. Alternate Military Press
  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  Do Circuit 3 Times with 3 minutes rest between circuits

  1. Standard Warm Up
  2. Run  50 meters walk 20 meters
  3. Run 50 meters backwards walk 20 meters
  4. Jump Rope on two feet for 30 seconds
  5. Continuous  step ups 12" plyo box for 15 sec
  6. Double leg hops over five 12" hurdles.
  7. 20 Lunges
  8. Run 100 meters
  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  Each exercise will be done for 15 Seconds.  Do an many reps as possible as fast as possible.   Weights for lifts will be 60 % 1 RM.   Do the circuit 3 times.

  1. Standard Warm Up
  2. Close Grip Bench
  3. Seated 2 Leg Press
  4. Cable Tri-cep Push Down
  5. Dbl Shoulder Shrug
  6. Dbl French Press
  7. E Z Curl
  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  Do Circuit 3 Times with 3 minutes rest between circuits

  1. Standard Warm Up
  2. 30 Second Medicine Ball Pass
  3. Run 100 meters
  4. 15 Pushups
  5. 50 meter run
  6. 40 Second Squat Thrusts
  7. 40 Second Jump Rope
  8. 100 meter skipping
  9. 25 Sit ups
  10. Jog 1 lap for warm down
  11. Spend as  much time in your bare feet as possible to strengthen your feet.
  12. Maintain at least 3.5 GPA!

Saturday

  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 Vault Over Bar Improving 1 " at a Time After Clearance
  7. Cleans 4 x 5 up to 75 % 1 RM
  8. Striders: 20, 21, 22, 23, 24 ,24 strides
  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!

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.