That’s great! I wish he had been around all four of my years there. You guys together should be able to whip that team into shape.
Thursday Sept 13, 2012: travel
Friday Sept 14, 2012: Accleration
Warm-up, drills, hurdles
4x10m, 20m, 30m
Plyos:
3×10 squat jumps
3×10 lunge jumps
3×10 tuck jumps
Saturday Sept 15: Circuits
Warm-up and drills
Two sets, 30 seconds on, stride to next station (across soccer field)
Med Ball Squats
Push Ups
Lunges
Med ball chest passes
Dips
Med ball presses (30 seconds per arm)
This was an improv workout. The high school track was being relined at the time.
Sunday Sept 16: Acceleration
Warm-Up, Drills, Hurdles
8x40m hills
Lifting:
Squats: 10×205, 10×225, 8×255, 10×135
RDL: 3x10x155
Calf raises; 3x10x250
15 minutes bouldering
Monday Sept 19, 2012: Tempo
Warm-up, drills, hurdles
7x200m, 28-30 sec, 2 min rest
Lifting
DB Bench: 3x10x45
Pull-ups: 3×8
DB Military Press: 3x10x25
Low Rows: 3x10x120
Front Raises: 2x12x15
DB Curls: 2x12x20
Tricep extensions: 2x12x 60