Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  Revised 21 Nov 05

Cycle 4  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. Standard Warm Up.
  2. 1 Step sliding box from 1 step x 10 over head plant
  3. 1 Step sliding box from 1 step x 10
  4. Give me three steps x 10
  5. 3 step sliding box over head plant x 10
  6. 3 step sliding box regular plant x 10
  7. Jump hit grass drill over head plant x 10
  8. Jump hit grass drill regular plant x 10
  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. Standard Testing
  3. Jog 1 lap for warm down
  4. Spend as  much time in your bare feet as possible to strengthen your feet.
  5. Maintain at least 3.5 GPA!

Wednesday

  1. Standard Warm Up.
  2. Weighted Flat Sit Ups 3 x 20
  3. Weighted Hyper Extensions 3 x 10
  4. Power Cleans up to 80 % 1 RM  4 x 10
  5. Parallel Squat up to 80 % 1 RM 10-8-8-6
  6. Push Press up to 90 % 1 RM 10-8-6
  7. DBL Squat Jump 4 x 5
  8. Lat Pull Down 10-8-6
  9. Weighted Pull Ups 10-8-6
  10. Weighted Dips 10-8-6
  11. DBL Lunges 3 x 10
  12. 300 m, 200 m, 100 m run at 3/4 Speed
  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

  1. Standard Warm Up.
  2. Weighted Incline Sit Ups Level III 3 x 20
  3. Weighted Bar Twisting 3 x 10
  4. Snatch for Technique 4 x 5
  5. Squat Over Bench 10-8-6
  6. Cable Row 10-8-6
  7. Jerk From Rack (Alternate Legs) 10-8-8-6
  8. Bench Press 10-8-6
  9. Leg Curl 3 x 10
  10. Reverse Arm E Z Curl 3 x 10
  11. Leg Extension 3 x 10
  12. 200 m, 150 m, 100 m, 75 m, 50 m at 3/4 Speed
  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!

Friday

  1. Standard Warm Up.
  2. Weighted Chair Sit Ups 3 x 20
  3. Snatch Pulls 3 x 5
  4. Parallel Squat 3 x 10 up to 80% 1 RM
  5. Push Press 10-8-6 up to 90 % 1 RM
  6. Weighted Hyper Extensions 3 x 10
  7. Weighted Torso Rotations 3 x 15
  8. Continuous Dbl Step Ups 4 x 10
  9. Straight Arm Dbl Pull Over 3 x 10
  10. Flies 3 x 10
  11. 150 m x 4
  12. Jog 1 lap for warm down
  13. Spend as  much time in your bare feet as possible to strengthen your feet.
  14. Maintain at least 3.5 GPA!

Saturday

  1. Standard Warm Up.
  2. Power Circuit "A"   3 Sets with 3 minute rest between sets
  3. Split Jumps (10)
  4. 10 Hops Right Leg
  5. 10 Hops Left Leg
  6. Stadium Steps 
  7. 100 m Accelerator to 90 % 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!

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.