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

Cycle  3 Week 2

  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 x One Had Drills
  3. 3 X 2 Hand Swing Thru
  4. 3 Five Stride Run Thru
  5. 12 to 15 Vaults x 5 Strides over bar moving bar up 1 inch after clearance
  6. Cleans 3 x 10 @ 50 % 1 RM
  7. 5 x 30 Strides Up Hill
  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. Long Jump
  3. 10 x 75 Meter Sprints
  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 "C" x 3, 3 Minute Recovery

  1. Standard Warm Up
  2. 30 Jump Squats
  3. 10 Hamstring Curls
  4. 25 Sit Ups
  5. 30 Meter Sprint
  6. 20 x Alternate 1 Leg 16" Box Jumps
  7. 20 Push Ups
  8. 5 Straight Leg Pull Down
  9. 10 Four Position Sit Ups
  10. 5 Medicine Ball Throws from Squat
  11. 20 Medicine Ball Chest Throw
  12. 30 Meter Sprint
  13. Jog 1 lap for warm down
  14. Spend as  much time in your bare feet as possible to strengthen your feet.
  15. Maintain at least 3.5 GPA!

Thursday 15 Second Circuit x 3 with 3 Minute Recovery at 70 %  1 RM

  1. Standard Warm Up
  2. Weighted Chair Sit Ups
  3. Wide Grip Incline Bench
  4. 2 Leg Extension
  5. 2 Leg Curl
  6. Cable Front Pull Down
  7. Dbl Bench Press
  8. Dbl Tri Cep Curl
  9. E Z Bent Over Row
  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 Power Circuit "D" x 3, 3 Minute Recovery

  1. Standard Warm Up
  2. 30 Jump Squats
  3. 10 Hamstring Curls
  4. 20 Sit ups
  5. 10 H. S. Push Ups
  6. 30 Meter Sprint
  7. 20 Push ups with 4 " Box
  8. Ten 4 Position Sit Ups
  9. 30 Meter Sprint
  10. 5 Each Straight Leg  Pull Down
  11. 15 L-ups
  12. 20 Medicine Ball Throw From Squat
  13. 20 Medicine Ball Chest Pass
  14. 30 Meter Sprint
  15. Jog 1 lap for warm down
  16. Spend as  much time in your bare feet as possible to strengthen your feet.
  17. Maintain at least 3.5 GPA!

Saturday 15 Second Circuit x 3 with 3 Minute Recovery at 70 %  1 RM

  1. Standard Warm Up
  2. Weighted Torso Rotations
  3. Bench Press
  4. Vertical 2 Leg Press
  5. Heel Raises
  6. Dbl Front Raise
  7. Dbl Lateral Raise
  8. Dbl Flat Bench Flies
  9. E Z Reverse 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.