| Feb-March Throwing Workouts | |||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| 24-Feb | 25-Feb | 26-Feb | 27-Feb | 28-Feb | 1-Mar | 2-Mar | |
| Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | All New England | OFF | |
| Goals | Agility Testing Cont. | Plyos: 5X5right toss | 5X5 hurdle Drill | Championships | |||
| Agility Testing | Agility Testing Cont. | Strength Testing Cont. | 5X5left toss | 5x5 Box jumps | @Smith | ||
| Strength Testing | Strength Testing Cont. | 5x5 Box jumps | 5X5 front clean | 5x5 power ball right hand (disc) | |||
| Indoor: | Indoor: | 5X60secs cone drills | 5X5 back clean | 5X5 power half throw (disc) | Adrienne Competes | ||
| right hand drill 5X5 | two wind & throw 10X | 5X5 in/out cone drills | 5X5 soccer toss | 10X 25 m Sprints | |||
| left hand drill 5X5 | one turn 10X | Upper Body:Week One | Lower Body:Week One | Upper Body:Week One | No Practice | ||
| two hammer turns | Prelim 5X of 3 | Indoor: | Indoor: | Indoor: | |||
| puds (5X R/L)(5X(R/L) | two turns hard | two wind & throw 10X | right hand drill 5X5 | two wind & throw 10X | |||
| Sprints | Lift: | one turn 10X | left hand drill 5X5 | one turn 10X | |||
| 5X25, 5X30 | 10X of 3@60% Cleans | Prelim 5X of 3 | two hammer turns | two turns and throw | |||
| 10X of 3@60% Snatch | 5X of 10 light full squats | Sprints | puds (5X R/L)(5X(R/L) | right hand drill 5X5 | |||
| 20X20m sprints | Clean 10X3@60% | left hand drill 5X5 | |||||
| Snatch 10X3@60% | Clean 10X3@60% | ||||||
| Snatch 10X3@60% | |||||||
| 3-Mar | 4-Mar | 5-Mar | 6-Mar | 7-Mar | 8-Mar | 9-Mar | |
| Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | ECAC Championships | OFF | |
| Jump Rope 10X60sec fast | 5X5 left toss | 2 mile jog inside | Plyos: Med Balls | Intro to Discus | @ Tufts | ||
| 5X5 back clean | Cone drills (4 corners) | ||||||
| 5X5 soccer toss | 5X@60secs | ||||||
| 4X10 Double Jumps | Power Ball Discus Drills | 2X10 left toss | 20X Stands | ||||
| Speed Ball 4K 4X@30sec | 5X5 Stands | Indoor: | 2X10 back clean | 20X South Africans | |||
| 1X @ 60sec | 5X5 Half Turns | Video Tape Session | 2X10 soccer toss | Upper Week 3 | Akua, Bukola, Adrienne | ||
| Med Ball Drops 5X10 | Upper Week 3 | one turn 10X | 2X10 front clean | Compete | |||
| Med Ball Situp 5X10 | Indoor: | one turn 6X | 2X10 situp | Indoor: | |||
| Lower Body:Week Three | Med ball release: | Two Turn 5X | 2X10 med ball drops | right hand drill 5X5 | |||
| Indoor: | 2X10 highpoint to finish | Speed ball 5X@30sec | left hand drill 5X5 | ||||
| two wind & throw 10X | 2X10 half turn to finish | Lower Body:Week Three | two hammer turns | ||||
| 10X release Med ball from 180 | two turns and throw | Indoor: | 3X Comp. Throw | ||||
| 10X half turn release Med Ball | right hand drill 5X5 | Med ball release: | |||||
| 10X (stick) from 0 to 90 | left hand drill 5X5 | 2X5 highpoint to finish | |||||
| 10X (stick) from 0 to 180 | 2X5 half turn to finish | ||||||
| 10X (stick) 180 to 90 | Weight throws: | ||||||
| 10X (stick) 180 to 0 | 1X5 Wind/Release | ||||||
| 1X5 one turn | |||||||
| 1X10 two turn throws | |||||||
| Stick Dirlls: | |||||||
| 1X5 0 to high point | |||||||
| 1X5 high point to 90 | |||||||
| 1X5 90 to 90 | |||||||
| 1X5 0 to 0 | |||||||
| Sprints 1X10@15m | |||||||
| 10-Mar | 11-Mar | 12-Mar | 13-Mar | 14-Mar | 15-Mar | 16-Mar | |
| Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | NCAA Championsips | Optional Practice | |
| Introduction to Shot: | Introduction Hammer/Javelin | Discus(outside): | Introduction to Shot: | Introduction to Discus: | @ Dupaul University | @12PM | |
| 5X10 (5 point throwing) | Introduction to Hammer: | 5X Stands no reverse | 10X front stants | 10X stands | Greencastle, Indiana | ||
| 10X2 stands into wall | Discuss Degrees | 5X Full Stands | 10X stands/wraps | 10X half turns | |||
| 5X stands from circle | Heel Toe | 5X half turns | 10X half turns | 10X south Africans | |||
| Introduction to Discus: | Stick Drills 5 sets at the 4 points | 5X (2/1) South African | 10X Glides | 10X 3/4 turn | Practice: | Practice: | |
| 5X10 (5 point throwing) | right hand drill 5X5 | 5X 3/4 turn | 10X South African/full | 5X full turn | Bukola & Akua | Bukola & Akua | |
| 10X2 stands into wall | left hand drill 5X5 | 5X full turn | Discus | Shot | |||
| 5X2 half turns | walk around and turn 5X5 | Javelin(outside): | Introduction to Hammer: | Hammer (Irene) | 10X stands | 5X stands | |
| 5X2 South African | Introduction to Javelin: | w/ Sluggo | w/Sluggo | Release drills w/ Sluggo | 10X South Africans | 5X glides | |
| Upper-Week 5 | Stretching Routine | snaps | wind drills | 10X full throws | Discus | ||
| Grips | cross overs | preliminaries | Upper-Week 5 | Hammer | 5X stands | ||
| Power position w/ partner 10X | Hammer (irene) | right/left hand drills | introduction to dynamic start | 10X South Africans | |||
| ball drills on one knee 10X | right/left and drills | introduction to low point | Hammer | ||||
| one step cross over 10X | dynamic start work | no lift | 2X wind and release @ 0 | 5X right hand/left hand drills | |||
| Sprints: | Med Balls: | 2x wind, turn, and release @ 0 | 5X reverse pivot drill | ||||
| 2X30m | 10X foreward clean | dynamic start work | |||||
| 2X 200m | 10X backward clean | 5X two turns and throw | |||||
| 3X30m | 10X right/left shouler toss | ||||||
| Lower Week 5 | 10X soccer toss | ||||||
| 10X knees chest pass | |||||||
| 5X@30sec : | |||||||
| speed ball/wall sits | |||||||
| 17-Mar | 18-Mar | 19-Mar | 20-Mar | 21-Mar | 22-Mar | 23-Mar | |
| Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Optional Practice | Optional Practice | |
| Shot: | Hammer: | Med Balls: | Shot: | Hammer: | @10PM | @12PM | |
| 10X front stands | Discussion on Degree | 10X foreward clean | Glide: 5X front stands | 5X right/left hand drills | |||
| 10X stands w/ reverse | Intro to Step/Dynamic Wind | 10X backward clean | 5X stands w/reverse | 5X preliminaries | Practice: | Practice: | |
| 5X helicopter drill | 10X right/left shouler toss | 10X (2 Stop 1 throw) | 5X Helicopter Drill | No One | No One | ||
| Disc: | 5X reverse pivot drill | 10X soccer toss | Rot: 2X Wraps (stands) | 5X Reverse Pivot | Advanced Drill Work | Advanced Drill Work | |
| 10X stands w/ reverse | release drills with med balls | 10X knees chest pass | 3X half turns | 5X2 Full Throws | your choice of event | your choice of event | |
| 10X South Africans | 10X from ) to release | 4X@30sec : | 5X South Africans | ||||
| 10X half turn to release | 1X@60sec : | 10X full throws | Javelin: | ||||
| Upper-Week 7 | speed ball/wall sits | Disc: | w/ Sluggo | ||||
| Javelin: | 5X stands w/reverse | ||||||
| w/Sluggo | Choose your Event | 5X South Africans | Lower Week 7 | ||||
| Lower Week 7 | Shot/Hammer/Jav | Intro to Full Turn | |||||
| 10 Full Turn | |||||||
| Upper-Week 7 | |||||||
| Pushup-Situps | |||||||
| 24-Mar | 25-Mar | 26-Mar | 27-Mar | 28-Mar | 29-Mar | 30-Mar | |
| SPRING BREAK | SPRING BREAK | SPRING BREAK | SPRING BREAK | SPRING BREAK | SPRING BREAK | SPRING BREAK | |
| Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Warmup* & Stretch | Optional Practice | Optional Practice | |
| Shadow Workouts | Shadow Workouts | Shadow Workouts | Shadow Workouts | Shadow Workouts | @10PM | @12PM | |
| Discus: | Hammer: | 2 Mile Jog | Discus: | Hammer: | |||
| 5X stands w/reverse | 5X5 Slow winds | 5X stands w/reverse | 5X5 Slow winds | ||||
| 5X south africans | 10X5 Heel Toe turns w/ stick | 5X south africans | 10X5 Heel Toe turns w/ stick | Warmup* & Stretch | Warmup* & Stretch | ||
| 5X 3/4 turns | Jav: | 5X 3/4 turns | Jav: | Advanced Drill Work | Advanced Drill Work | ||
| 10X full throws | 10-15min stretching routine | 10X full throws | 10-15min stretching routine | your choice of event | your choice of event | ||
| Shot: | 5X5 cross-overs on ground | Shot: | 5X5 cross-overs on ground | ||||
| Glide: | 5X5 cross-overs up bleachers | Glide: | 5X5 cross-overs up bleachers | ||||
| 5X front stands | Pushups and Situps (100/300) | 5X front stands | Pushups and Situps (100/300) | ||||
| 5X stands w/ reverse | 10X 30m sprints | 5X stands w/ reverse | 10X 30m sprints | ||||
| 10X glides (2 stop, 1 throw) | 10X glides (2 stop, 1 throw) | ||||||
| Rotational: | Rotational: | ||||||
| 5X stands | 5X stands | ||||||
| 5X half turns | 5X half turns | ||||||
| 5X south africans | 5X south africans | ||||||
| 5X full throws | 5X full throws | ||||||
| Pushups and Situps (100/300) | Pushups and Situps (100/300) | ||||||
| 10X 30m sprints | 10X 30m sprints | ||||||
| 31-Mar | |||||||
| Shot/Disc | *Warmup: | ||||||
| 800m Jog | |||||||
| Upper-Week 9 | 2 sets of knees/buts | ||||||
| Sprint Workout | 1 set of cross overs | ||||||
| Pushup-Situps | 1 set of karaoke |