Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  Revised: 17 Nov 05

Cycle 3  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. 1/2 Standard Warm Up
  2. 3 One Hand Drills
  3. 3 x 2 Hand Swing Thru
  4. 3 Run Thurs from 5 strides
  5. Vault 12 to 15 Vault from 5 Strides over bar moving bar up 1 inch after clearance
  6. Clean x 10, 8, 6, 4 Reps up to 80 % 1 RM 
  7. 5 x 25 Striders Up Hill 3/4 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. 10 Hurdles Right, Left, Centers x 10
  3. 10 x 100 meters
  4. Jog 1 lap for warm down
  5. Spend as  much time in your bare feet as possible to strengthen your feet.
  6. Maintain at least 3.5 GPA!

 Wednesday Power Circuit "A"  x 3, 3 minute rest between circuits

  1. Standard Warm Up
  2. Split Jumps x 10
  3. 10 Hops Right Leg
  4. 10 Hops Left Leg
  5. 15 Steps
  6. Run 100 meters
  7. Jog 1 lap for warm down
  8. Spend as  much time in your bare feet as possible to strengthen your feet.
  9. Maintain at least 3.5 GPA!

 Thursday 15 Second Circuit x 3 at 65 % 1 RM

  1. Standard Warm Up
  2. Weighted Incline Sit ups
  3. Wide Grip Bench
  4. Squat
  5. Vertical 1 Leg Press
  6. Cable Pull Down 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!

 Friday Power Circuit "B"  x 3, 3 minute rest between circuits

  1. Standard Warm Up
  2. Jump Rope 1 Minute
  3. Push Ups x 15
  4. Sit ups x 25
  5. Squat in Place x 20
  6. Lunges x 20
  7. Jog 1 lap for warm down
  8. Spend as  much time in your bare feet as possible to strengthen your feet.
  9. Maintain at least 3.5 GPA!

Saturday 15 Second Circuit x 3 at 65 % 1 RM

  1. Standard Warm Up
  2. Weighted Twisting
  3. Close Grip Bench
  4. Seated 2 Leg Press
  5. 1 Leg Curl
  6. Cable Tri Cep Push Down
  7. Dbl Shoulder Shrug
  8. Dbl French Press
  9. E Z Curl
  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.