| March Week-2 Training Sched. | |||||
| JUMPS | Monday | Tuesday | Wednesday | Thursday | Friday |
| standing long jump | 5 | 10 | |||
| standing triple jump | |||||
| standing three hop | 6 | 10 | |||
| standing five hop | 6 | 5 | |||
| verticle jump | 10 | 10 | 20 | ||
| SPRINTS | |||||
| 30m Sprint | 5 both ways | 5-fwrd / 5-bkwrd | |||
| 50m Sprint | 6 both ways | ||||
| MEDICINE BALL | Heavy Med Balls | Light Med Balls | |||
| 2 handed forward | 4 x 15 | ||||
| over head | 3 x 10 | 4 x 15 | |||
| under hand | 3 x 10 | 4 x 15 | |||
| forward | 3 x 10 | 4 x 15 | |||
| single hand stand | 3 x 10 | 4 x 15 | |||
| two handed side-side | 3 x 20 | ||||
| three step | 10 | 4 x 15 | |||
| five step | 10 | ||||
| seven step | 10 | ||||
| WEIGHT LIFTING | |||||
| squat | 3 x 3 @ 80% | 4 x 4 @ 50% | |||
| pull overs | 3 x 3 @ 80% | 4 x 4 @ 50% | |||
| cleans | 4 x 4 @ 50% | ||||
| snatches | 3 x 3 @ 80% | ||||
| straight arm pull over | |||||
| incline press | 3 x 5 @ 80% | 4 x 4 @ 50% | |||
| JAVELIN THROW | |||||
| standing | turbojav throws | turbojav throws | |||
| one step | warm up | warm up | |||
| three step | 10 both ways | 10 both ways | |||
| five step | 6 each way | 6 each way | |||
| seven step | |||||
| full approach | |||||
| SPECIFICITY DRILLS | |||||
| plate twists | 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 | |||
| cart wheels | lots | 5 in a row x 4 | 5 in a row x 4 | ||
| hand stands | 5 walks | ||||
| flexibility drills | lots | w/ javelin @ 15 | w/ javelin @ 15 | ||
| run throughs | mins | 5 full runs | mins | ||
| run throughs with plate | |||||