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

Cycle 2  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 3 Step One Hand Drills
  3. 2 x 3 Step Two Hand Swing Through
  4. 3 x 5 Stride Run Through
  5. 9 5 Stride Vaults Over Bar Improving 1" at a Time After Clearance
  6. Clean 4 x 5 up to 80 % 1 RM
  7. Striders: 20, 22, 24, 26, 28, 30 Strides
  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. Grass Plant Drills x 10
  3. One Step Slide Box x 10
  4. Three Step Slide Box Drills
  5. Five 9 Stride Pole Runs
  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!

Wednesday  Do Circuit 3 Times with 3 minutes rest between circuits

  1. Standard Warm Up
  2. 30 Sec Medicine Ball Chest Pass
  3. 100 Meter Run
  4. 15 Pushups
  5. A 2s 50 Meters
  6. 40 Second Squat in Place
  7. 10 Second Jump Rope
  8. Relay Over Under Medicine Ball Pass
  9. 100 Meter Skipping
  10. Relay Medicine Ball Throw
  11. 25 Sit Ups
  12. 20 Lunges
  13. Relay Circle Pass Push Up  
  14. Jog 1 lap for warm down
  15. Spend as  much time in your bare feet as possible to strengthen your feet.
  16. 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 Torso Rotations
  3. Bench Press
  4. Vertical 2 Leg Press
  5. Heel Raises
  6. Seated Cable Row
  7. Dbl Front Raise
  8. Dbl Lateral Raise
  9. Dbl Flat Bench Flies
  10. E Z Curl
  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!

Friday  Do Circuit 3 Times with 3 minutes 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. 40 Second Squat
  8. Partner Wheel Barrow 20 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 Flat Sit Ups
  3. Incline Bench
  4. Seated 1 Leg Press
  5. Cable Underhand 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!

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.