Posted by prsport on December 07, 2003 at 12:01:55:
Every Day: Stretch Calves, jog two laps, walking drills x 2, 3 x 50 m accelerators.
Every Night: 100 pushups, 100 sit-ups, 50 clams
Monday:
Weighted Incline Sit-ups 3 x 15
DBL Side bends 2 x 25
Wide Grip Bench 4 x 10
Flat Bench Flies 4 x 10
Incline Bench 4 x 10
DBL Pullover 4 x 10
Pulldowns 4 x 10
Running: 300 m 200M 100M
Jog 400 m
Tuesday:
Cable Row 4 x 10
Alt Military Press 4 x 10
Upright Row 4 x 10
Front Raise 4 x 10
Lateral Raise 4 x 10
Squat 5 x 10
Running: 200 m 150 m 100 m 2 x 75 m
Jog 400 m
Wednesday:
Weighted Incline Sit-ups 3 x 15
Torso Rotations 2 x 25
Close Grip Bench 4 x 10
DBL Press 4 x 10
Tricept Push Down 4 x 10
Shrug 3 x 10
Running: 4 x 150 m
Jog 400 m
Thursday:
Upright Row 3 x 10
Underhand Pulldown 3 x 10
Curl 3 x 10
Leg Press 4 x 10
Leg Extension 3 x 10
Leg Curl 3 x 10
Running: 6 x 100 m
Jog 400 m
Friday:
Weighted Incline Sit-ups 3 x 15
DBL Side Bends 2 x 25
Wide Grip Incline 4 x 10
Fly's 4 x 10
Wide Grip Bench 4 x 10
Pulldown 4 x 10
Running: 10 x 60 m
Jog 400 m
How well you do these workouts will determine how high you jump in June