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          
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