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

Cycle  4 Week 5

  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. 300 m, 200 m, 100 m at 80 % 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!

Tuesday

  1. Standard Warm Up. plus one set of walking drills in the long jump pit
  2. 3 x 200 meters.  Slowly accelerate thru turn the up to 90 % Speed
  3. Power Clean 70 % 1 RM 4 x 5
  4. Cable Pull Down Behind Neck 10 x 8 x 6
  5. Parallel Squat up to  80 % 1 RM
  6. Weighted Flat Sit Ups 3 x 20
  7. Dbl Squat Jump 4 x 5
  8. Continuous Dbl Step Ups 4 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!

Wednesday

  1. Standard Warm Up.
  2. Power Circuit "A" x 3 with 3 minute recovery
  3. 100 meter run
  4. 15 Push Ups
  5. 50 Meter Run
  6. 40 Second Squat-in-Place
  7. 10 Second Rope Jump
  8. 20 Second Partner Over Under Medicine Ball Pass
  9. 100 meter Skipping
  10. 30 meter Run Backwards
  11. 100 meter Run
  12. Partner Medicine Ball Throw
  13. 25 Sit Ups
  14. 20 Lunges
  15. Medicine Ball Circle Pass Push Up
  16. Jog 1 lap for warm down
  17. Spend as  much time in your bare feet as possible to strengthen your feet.
  18. Maintain at least 3.5 GPA!

Thursday

  1. Standard Warm Up. plus one set of walking drills in the long jump pit
  2. 6 x 100 meters up to 90 % Speed
  3. Push Press up to 90 % 1 RM  x 10, 8, 6, 4
  4. E Z Curl 3 x 10
  5. Weighted Pull Ups 10, 8, 6, 4
  6. Weighted Dips 10, 8, 6, 4
  7. Weighted Bar Twists 4 x 10
  8. Weighted Incline Sit up  Level 4 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!

Friday

  1. Standard Warm Up. 
  2. Power Circuit "B" 3 minute Recover x 3
  3. 45 Second Rope Skip
  4. 100 Meter Run
  5. 15 Push Ups
  6. 25 Sit Ups
  7. 100 Meter Run
  8. 45 Second Squat
  9. Partner Wheel Barrow 25 Meters
  10. Partner Over Under Medicine Ball Pass
  11. 100 Meter Skipping
  12. 100 Meter Run
  13. 25 Jump Tucks
  14. 25 Sit Ups
  15. Crab Backwards 25 Meters
  16. 20 Lunges
  17. Jog 1 lap for warm down
  18. Spend as  much time in your bare feet as possible to strengthen your feet.
  19. Maintain at least 3.5 GPA!

Saturday

  1. Standard Warm Up.
  2. Jog 1 lap for warm down
  3. Spend as  much time in your bare feet as possible to strengthen your feet.
  4. 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.