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

Cycle 3 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. Discus Day
  3. 6 x 100 meters 85 % speed
  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!

Tuesday  Power Circuit "E"  x 3,  3 Minute Recovery

  1. Standard Warm Up
  2. Jump Squat with 20 to 30 #'s x 8
  3. 20 Sit Ups With Medicine Ball Toss
  4. 12" Step-ups With 20 - 30 #'s x 8
  5. Push Ups with 20 to 30 #'s x 12
  6. Scissor Jumps With 20 to 30 Pounds
  7. CV Ups x 20
  8. Lunges x 20
  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 3 X Circuit at 15 Seconds per exercise @ 75 % 1 RM

  1. Standard Warm Up
  2. Weighted Flat Sit Ups
  3. Incline Bench
  4. Seated 1 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!

Thursday Circuit "A"  x 3,  3 Minute Recovery

  1. Standard Warm Up
  2. 10 Split Jumps
  3. 10 Hops on Right Leg
  4. 10 Hops on Left Leg
  5. 15 Stepping
  6. 100 Meter Accelerator
  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!

Friday 3 X Circuit at 15 Seconds per exercise @ 75 % 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!

Saturday

  1. 1/2 Standard Warm Up
  2. 3 One Hand Drills
  3. 3 Two Hand Swing Thru
  4. Three 5 stride run Thru
  5. 12 to 15 Five Stride Vaults over bar moving bar up 1 inch after clearance
  6. Clean 10, 8, 6, 4, 2 up to 85 % 1 RM
  7. 10 x 20 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!

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.