Posted by prsport on February 01, 2004 at 10:56:14:
Workouts for week of: 2 Feb 04
Load: 600 meters Intensity: Low
Every Day: Stretch Calves, jog two laps, walking drills x 2, 3 x 50 m accelerators.
Record 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 glasses of water a day.
Wobble Board front back and side to side 2 x 15 each day in weight room.
Every Night: 100 pushups, 100 sit-ups, 50 clams
Monday: Pole Runs x 10
Squat 5 x 10
Heel Raises 4 x 10
Weighted Flat Sit-ups 3 x 15
Weighted Side Bends 4 x 10
Wide Grip Bench 4 x 10
300 m
200 m
100 m
Go home and study!
Tuesday: Plant Drills:
Give Me Three Steps
Jump Hits
Standing Water Fall Plants
Three Step Plants
Leg Extension 3 x 10
Leg Curl 3 x 10
Level 3 Weighted Incline Sit-ups 3 x 15
Flat Bench Flyes 4 x 10
Incline Bench 4 x 10
200 m
150 m
100 m
75 m x 2
Go home and study!
Wednesday:DBL Pullover 4 x 10
Cable Pull Downs in Front 4 x 10
Front Raises 4 x 10
Lateral Raises 4 x 10
E Z Curl 4 x 10
4 x 150 m
Go home and study!
Thursday: 3 Step Vault Drills on Pit
Seated Cable Row 4 x 10
Alt Military Press 4 x 10
Upright Row 4 x 10
6 x 100 m
Go home and study!
Friday: High Bar Drills: Pull-ups, Bubkas, Windshield Wipers, Knee ups, Toe ups, Back Uprise, Front Lever
Hurdle Drills x 5 hurdles Right, Left, Center x 5
Leg Press 4 x 10
Weighted Chair Sit-ups 3 x 15
Torso Rotations 4 x10
Close Grip Bench 4 x 10
Dips 4 x 10
Go home and study!
Saturday: Rest and Study
Sunday: Rest and Study!