Provided by: Eddie
Seese (PERSONAL RECORD TRACK AND FIELD) Revised
21 Nov 05
Cycle 4 Week 2
- 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.
- Record your resting heart rate before you get out of bed.
- Record everything you eat, drink, and your workouts in
you training log.
- 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.
- Eat 3 meals and 3 snacks a day.
- Wobble Board Circle
right, circle
left, back
to front and side
to side 1 x 15 each
day in weight room.
- Every Night: 100 pushups,
100 sit-ups, 50 clams
- Spend as much time in your bare feet as possible to strengthen your
feet..
- Maintain at least 3.5 GPA!
Monday
- Standard Warm Up.
- Three Groups One Doing High Bar Drills, One Doing
Hand Stand Push Ups, One Doing Pole Drills
- High Bar Drills x 3: Bubkas, Wind Shield Wipers, Pull Ups, Knee Ups,
Toe Ups, Toe Rotators, Back Up Rise, Front Lever
- Hand Stand Push Ups 10 X 3
- Pole Drills: One Step Over Head Plants, Pole Drops to Eye Level, Plant in
Place, Three Step Plants
- 3 x 200 n at 80 % Speed
- Jog 1 lap for warm down
- Spend as much time in your bare feet as possible to strengthen your
feet.
- Maintain at least 3.5 GPA!
Tuesday
- Standard Warm Up.
- Power Circuit "B" 3 Sets with 3 minute rest between sets
- Jump Rope 1 Minute
- Push Ups x 15 Reps
- Sit Ups x 25 Reps
- Squat in Place x 20 Reps
- Lunges x 20 Reps
- Jog 1 lap for warm down
- Spend as much time in your bare feet as possible to strengthen your
feet.
- Maintain at least 3.5 GPA!
Wednesday
- Standard Warm Up
- Power Clean for Technique 4 x 5 up to 50 % !RM
- Parallel Squat up to 80 % 1 RM 10-8-6-4
- Dbl Jump Squat 4 x 5
- Continuous Dbl Step Ups 4 x 10
- Cable Pull Downs Behind Neck 3 x 10
- Weighted Flat Sit Ups 3 x 20
- 300 m, 200 m, 100 m
- Jog 1 lap for warm down
- Spend as much time in your bare feet as possible to strengthen your
feet.
- Maintain at least 3.5 GPA!
Thursday
- Standard Warm Up.
- Snatch up to 75 % 1 RM 4 x 5
- DBL Lunges 3 x 10
- Seated Leg Press 3 x 10
- Seated Leg Curl 3 x 10
- Weighted Chair Sit Ups 3 x 20
- 6 x 100 m at 90 % Speed
- Jog 1 lap for warm down
- Spend as much time in your bare feet as possible to strengthen your
feet.
- Maintain at least 3.5 GPA!
Friday
- Standard Warm Up.
- Power Circuit "C" 3 Sets with 3 minute rest between sets
- 30 Jump Squats
- 10 Ham String Curls for Speed
- 25 Sit Ups
- 30 Meter Sprint
- 20 Alternate 1 Leg 16" Box Jumps
- 20 Push Ups With Toes up 4 Inches
- 5 Straight Leg Pull Downs
- 4 Position Sit Ups x 10
- 30 Meter Sprint
- 30 Steps Ups 12 " Box
- 5 Medicine Ball From Squat Jump
- 20 Medicine Ball Chest Pass
- 30 Meter Sprint
- Jog 1 lap for warm down
- Spend as much time in your bare feet as possible to strengthen your
feet.
- Maintain at least 3.5 GPA!
Saturday
- Standard Warm Up.
- Power Circuit "D" Time 3 Sets with 3 minute rest between sets
- 30 Jump Squats
- 10 Hamstring Curls for Speed
- 25 Sit Ups
- 10 Hand Stand Push Ups
- 30 Meter Sprint
- 10 Pull Ups to Chest
- 30 Step Ups on 12 " Box
- 20 Push Ups with feet up 4"
- Ten 4 Position Sit Ups
- 30 Meter Sprint
- 5 Each Straight Leg Pull Down
- 15 L Ups
- 20 Medicine Ball From from Squat
- 20 Medicine Ball Chest Ball
- 30 Meter Sprint
- Jog 1 lap for warm down
- Spend as much time in your bare feet as possible to strengthen your
feet.
- Maintain at least 3.5 GPA!
Sunday
- Rest and study! Maintain at least 3.5 GPA!
- Spend as much time in your bare feet as possible to strengthen your
feet.