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WARMUPS
·
Neck Rolls
·
Wrist Flex
·
Behind Back
·
Behind Head
·
Elbow Pull Rt.-Lt.
·
Across Chest
·
Squat / Palm
·
Knee to Chest
·
Back Twist
·
Ankle Flex
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Abs
Week 1-6
·
Side Crunch
·
Squirm
·
Leg Thrust
·
Bent Knee Tuck
·
Crunch
·
Toe Touch
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Abs
Week 7-12
·
Bent Knee Side Crunch
·
Advance Squirm
·
Roll Backs
·
Straight Leg Tucks
·
90 Degree Crunch
·
Toe Touch (Wts.)
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Abs
week 13-18
·
ADD:
·
Single Leg Jackknife
·
Bicycles
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JUMP
ROPE
(30
sec. max reps.-30 sec. rest)
·
Both Feet
·
Right Foot
·
Left Foot
·
Alternate Feet
·
Double Turns
·
Speed Trail ( 1 min.)
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Lifting-
(SQ& B)
(CL & DL)
wk
1- Technique
wk 2- 70% x5x5
- 5x3-5
wk 3 - 75% x5x5
- 5x3-4
wk 4- 80% x4x4
- 4x3
wk 5- 85% x4x5
- 4x3
wk 6- 90% x4x4
- 3x3
wk 7- 95% x3 x2
- 3x2
wk 8- MAX
wk 1- 70% x5x8
- 5x3-5
wk 2- 75% x5x6
- 5x3-4
wk 3- 80%
4x5
- 4x3
wk 4- 85% x4x4
- 4x3
wk 5- 60% x5x8
- 5x3-5
wk 6- 85% x4x4
- 4x3
wk 7- 90% x3x3
- 3x3
wk 8- 95% x3x2
-3x2
wk 9- MAX
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Running
wk 1- 1x800 2x400/
6x400
wk 2- 2 x800
3x 400
wk 3- 8 x 300/
Test
Mile Run
wk 4- 4x200, 8x110,
8x40
wk 5- 4 x 200, 8 x110,
8 x40
wk 6- 2x200, 10x110
10x40
wk 7- 2x200, 10x110,
12x40
wk 8- Test Mile Run/ CC (2miles)
wk 1- 1x800 2x400/
6x400
wk 2- 2 x800
3x 400
wk 3- 8 x 300/
Test
Mile Run
wk 4- 4x200, 8x110,
8x40
wk 5- 4 x 200, 8 x110,
8 x40
wk 6- 2x200, 10x110
10x40
wk 7- 2x22x200, 10x110,
wk 8- 12x4000, 10x110,
12x40
wk 9- Test Mile Run/ CC (2miles)
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2:1
rest (800 in 3:30- 400 in 1:30)
2:1
rest
2:1
rest adding :05 sec each rest period (300
in 1:05)
3:1
rest (200 in :36; 110 in :18; 40
in :07)
3:1
rest
3:1
rest
3:1
rest
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