Provided by: Eddie
Seese (PERSONAL RECORD TRACK AND FIELD) Revised:
22 Nov 05
Cycle 4 Week 3
- 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.
- 1 Step sliding box from 1 step x 10 over head plant
- 1 Step sliding box from 1 step x 10
- Give me three steps x 10
- 3 step sliding box over head plant x 10
- 3 step sliding box regular plant x 10
- Jump hit grass drill over head plant x 10
- Jump hit grass drill regular plant x 10
- 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
- Run 100 meters
- 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.
- 6 x 100 meters
- Vault Trainer
- Weighted Hyper Extensions 3 x 10
- E Z Upright Row 10-8-6
- Dbl Pull Over 3 x 10
- Dbl Flies 3 x 10
- 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 Circuit "E" 3 Sets with 3 minute rest between sets
- Jump Squat with 20 to 30 #'s in Vest x 8
- 20 Sit Ups with Medicine Ball behind head arms extended
- Step Ups with 20 to 30 #'s in Vest x 8 Each Leg
- Push Ups with 20-30 #'s x 12 feet 4" up.
- Scissor Jumps with 20 to 30 #'s x 8
- Clams x 20
- Lunges x 20 with 20 to 30 #'s
- 4 Position Sit Ups x 10
- 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. 4 Groups: One Doing Vault Trainer, 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, Gravity Boots
- Hand Stand Push Ups 10 X 3
- Vault Trainer 10 x 3
- Pole Drills: One Step Over Head Plants, Pole Drops to Eye Level, Plant in
Place, Three Step Plants
- 3 x 200 meters 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!
Friday
- Standard Warm Up.
- 2 x 300 meters
- Cleans 60 % 1RM 4 x 5
- Parallel Squat up to 80 % 1 RM Max 10-8-6-4
- Dbl Squat Jump 4 x 5
- Continuous Step Ups 4 x 10
- Cable Pull Down in Back of Neck 10- 8-6
- Weighted Flat Sit-ups 3 x 20
- 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. 3 Sets with 3 minute rest between sets
- Split Jumps with Weighted Vest x 10
- 10 Hop Right Leg
- 10 Hops Left Leg
- 15 Steps
- 100 meter Accelerator
- 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.