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
           
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