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

Cycle 2 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. 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 80 % 1RM
  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!

Tuesday

  1. Standard Warm Up
  2. 5 x 1 Hurdle walk thru lead and trail leg 24 ".
  3. 5 Training Hurdles at 24" Right, Left, Center x 3.
  4. 10 single leg hops right leg then left leg run 50 meters after each one then walk back x 5.
  5. Jog 1 lap for warm down
  6. Spend as  much time in your bare feet as possible to strengthen your feet.
  7. Maintain at least 3.5 GPA!

Wednesday  Do circuit 2 times with 3 minute rest between circuits.

  1. Standard Warm Up
  2. 30 Second Medicine Ball Chest Pass
  3. 100 Meter Run
  4. 15 Push Ups
  5. A 2s 50 meters
  6. 50 Meter Run
  7. 40 Second Squat in Place
  8. 10 Second Jump Rope
  9. Relay Over Under Medicine Ball Pass
  10. 100 Meter Skipping
  11. 30 Second Back Cycling
  12. 100 Meter Run
  13. Relay Medicine Ball Throw
  14. 25 Sit Ups
  15. 20 Lungs
  16. Relay Circle Pass Push Up
  17. Jog 1 lap for warm down
  18. Spend as  much time in your bare feet as possible to strengthen your feet.
  19. 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. Weighted Flat Sit Ups
  3. Incline Bench
  4. Alternate Seated Leg Press
  5. Cable Under Hand Pull Down
  6. Dbl Reverse Curl
  7. Dbl Curl
  8. Dbl Shrug
  9. Weighted Dips
  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!

Friday  Do circuit 2 times with 3 minute rest between circuits.

  1. Standard Warm Up
  2. 45 Second Rope Skip
  3. 100 Meter Run
  4. 15 Push Ups  
  5. 25 Sit Ups
  6. 100 Meter Run
  7. 45 Second Squat
  8. Partner Wheel Barrow 25 Meters
  9. 100 Meter Skipping
  10. 30 Second (S. L.) Back Swings
  11. 100 Meter Run
  12. 10 Jump Tucks
  13. 25 Sit Ups
  14. Crab Backwards 25 Meters
  15. 20 Lunges
  16. A 2s 50 Meters
  17. Jog 1 lap for warm down
  18. Spend as  much time in your bare feet as possible to strengthen your feet.
  19. Maintain at least 3.5 GPA!

Saturday  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 Ups Level 2
  3. Wide Grip Bench
  4. Squat
  5. Vertical 1 Leg Press
  6. Cable Pull Downs Behind Neck
  7. Dbl Pull Over
  8. Dbl Side Bends
  9. E Z Upright Row
  10. Alternate Military Press
  11. Jog 1 lap for warm down
  12. Spend as  much time in your bare feet as possible to strengthen your feet.
  13. 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.