| December Week-1 Training Sched. | |||||
| JUMPS | Monday | Tuesday | Wednesday | Thursday | Friday |
| standing long jump | 5 | 10 | |||
| standing triple jump | 5 | ||||
| standing three hop | 10 | 10 | 10 | ||
| standing five hop | 5 | ||||
| verticle jump | 10 | 20 | |||
| SPRINTS | |||||
| 30m Sprint | 5-fwrd / 5-bkwrd | 5-fwrd / 5-bkwrd | |||
| 50m Sprint | 5-fwrd / 5-bkwrd | 5-fwrd / 5-bkwrd | |||
| MEDICINE BALL | |||||
| 2 handed forward | 3 x 25 | 4 x 20 | |||
| over head | 3 x 25 | 4 x 20 | |||
| under hand | 3 x 25 | 4 x 20 | |||
| forward | |||||
| single hand stand | 3 x 25 | 4 x 20 | |||
| two handed side drill | 3 x 10 | 3 x 10 | |||
| one step three step | 3 x 10 | 4 x 20 | |||
| five step | 3 x 10 | ||||
| seven step | |||||
| WEIGHT LIFTING | |||||
| squat | 4 x 5 @ 70% | 5 x 5 @ 80% | 4 x 6 @ 70% | ||
| pull overs | 4 x 5 @ 70% | 5 x 5 @ 80% | 4 x 6 @ 70% | ||
| cleans | 4 x 6 @ 70% | ||||
| snatches | 4 x 5 @ 70% | 5 x 5 @ 80% | |||
| straight arm pull over | 4 x 5 @ 70% | 5 x 5 @ 80% | |||
| incline press | 4 x 6 @ 70% | ||||
| JAVELIN THROW | |||||
| standing | |||||
| one step | |||||
| three step | |||||
| five step | |||||
| seven step | |||||
| full approach | |||||
| SPECIFICITY DRILLS | |||||
| plate twists | 3 x 20 @ 20k | 3 x 20 @ 20k | |||
| walking plate twists | 4 x 20 m | 5 x 30 m | |||
| dumbell drills | 4 x 15 frt back | 4 x 15 frt back | |||
| hose drags | 6 x 50 yds | 10 x 50 yds | 6 x 50 yds | ||
| cart wheels | 5 in a row x 4 | 5 in a row x 4 | |||
| hand stands | 5 walks | 10 walks | |||
| flexibility drills | w/ javelin @ 15 | w/ javelin @ 15 | |||
| run throughs | 20 | 15 | 20 | 10-15 | |