Provided by: Eddie Seese (PERSONAL RECORD TRACK AND FIELD)  Revised:  22 Nov 05

Cycle 4 Week 4

  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 Hand Drill
  3. 3 x Two Hand Stay Down
  4. 3 x Two Hand Swing Thru to 1 o'clock
  5. 3 Run Through at Vaulting Steps
  6. 9 Short Run Vaults (Maximum 4 strides) over bar moving bar up 1 inch after clearance
  7. Medicine Ball Circuit "A" 2 Sets 3 Minute Rest Between Sets
  8. 10 Ankle Bounces
  9. Over Head Backwards x 8
  10. Hurdle Hops x 10
  11. Toe Toss x 8
  12. Scissor Jumps x 10
  13. Underhand Forward x 8
  14. Ham Flex x 8
  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!

Tuesday

  1. Standard Warm Up. plus one set of walking drills in the long jump pit
  2. 3 x 200 Meters 90 % Speed
  3. Push Press 10-8-6-4
  4. E Z Curl 3 x 10
  5. Weighted Push Ups 10-8-6-4
  6. Weighted Dips 10-8-6-4
  7. Weighted Bar Twisting 4 x 10
  8. Weighted Incline Sit Ups level III 3 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

  1. Standard Warm Up.  Four Groups Vault Trainer, One Doing High Bar Drills, One Doing Hand Stand Push Ups, One Doing Pole Drills
  2. High Bar Drills x 3:  Bubkas, Wind Shield Wipers, Pull Ups, Knee Ups, Toe Ups, Toe Rotators, Back Up Rise, Front Lever, Gravity Boots
  3. Hand Stand Push Ups 10 X 3
  4. Pole Drills: One Step Over Head Plants, Pole Drops to Eye Level, Plant in Place, Three Step Plants
  5. 3 x 200 Meters at 80 % Speed
  6. Jog 1 lap for warm down
  7. Spend as  much time in your bare feet as possible to strengthen your feet.
  8. Maintain at least 3.5 GPA!

Thursday

  1. Standard Warm Up. plus one set of walking drills in the long jump pit
  2. Medicine Ball Circuit "B"  4 Sets 3 Minute Rest Between Sets
  3. Jump Rope 1 Minute
  4. Over Head Backwards x 8
  5. Hurdle Hops 10 hurdles x 8
  6. Under Hand Forward Throw x 8
  7. Fast Hamstring Flex x 8
  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!

Friday

  1. Standard Warm Up.
  2. Snatch 75 % 1 RM 4 x 5
  3. Snatch Pulls 60 % 1 RM 3 x 5
  4. DBL Lunges 3 x 10
  5. Seated Leg Curl 3 x 10
  6. Seated Leg Extension 3 x 10
  7. Reverse E Z Curl 3 x 10
  8. Weighted Chair Sit Ups 3 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!

Saturday

  1. Standard Warm Up.
  2. Rest and study!  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.