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 |