Posted by prsport on February 08, 2004 at 12:28:57:
Workouts for week of: 9 Feb 04
Load: High 600 m 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 to 12 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: 10 AM Workout
Vault: 3 step drills. Three stride for those that do three step perfectly.
If you can’t lift then run 300 m x 2
Squat 5 x 10
Press behind neck 4 x 10
Level Weighted Sit-ups 3 x 20
Straight Arm Pull-overs 4 x 10
Weighted Side Bends 4 x 10
Dbl Curls 4 x 10
Go home and study!
Tuesday:
Weighted Twisting 4 x 10
Shrugs 4 x 10
Upright Row 4 x 10
Under Hand Pull Down 4 x 10
Incline Bench 4 x 10
Cable Tricept Push Down 4 x 10
Go home and study!
Wednesday:
High Bar Drills x 1
Hurdle Drills: Right, Left, Center x 5 - 5 Hurdles
Close Grip Bench 4 x 10
Weighted Dips 4 x 10
Seated Cable Row 4 x 10
Incline Weighted Sit-ups 3 x 20
Torso Rotations 4 x 10
3 x 200 m
Go home and study!
Thursday:
3 step drills. Three stride for those that do three step perfectly
4 x 150 m
Go home and study!
Friday: Pole Runs x 10
Leg Press 4 x 10
Leg Extensions 4 x 10
Leg Curls 4 x 10
Dbl Pull-over 4 x 10
Wide Grip Bench 4 x 10
Flat Bench Flys 4 x 10
Seated Sit-ups 4 x 15
6 x 100 m
Go home and study!
Saturday:
Go home and study!
Sunday: Study!