March Week-one Training Sched.        
JUMPS Monday Tuesday Wednesday Thursday Friday
standing long jump 5   5   5
standing triple jump          
standing three hop 5 5 5   5
standing five hop   5      
verticle jump   5 5   5
SPRINTS          
30m Sprint   5-fwrd / 5-bkwrd   5-fwrd / 5-bkwrd  
50m Sprint       5-fwrd / 5-bkwrd  
MEDICINE BALL          
2 handed forward   5     1 set x 15
over head   5     1 set x 15
under hand   5     1 set x 15
forward   5   6 1 set x 15
single hand stand   6     1 set x 15
two handed side drill         1 set x 15
one step three step   6   8 1 set x 5
five step   6   8 1 set x 5
seven step       8 1 set x 5
WEIGHT LIFTING          
squat 3 x 3 @ 80%   3 x 3 @ 70%    
pull overs 3 x 3 @ 80%   3 x 3 @ 70%    
cleans     3 x 3 @ 70%    
snatches 3 x 3 @ 80%        
straight arm pull over     3 x 3 @ 70%    
back jerks 3 x 3 @ 80%        
JAVELIN THROW turbojavs        
standing          
one step       10 x 40%  
three step   10   10 x 40%  
five step   10   10 x 40%  
seven step   10   5 x 40%  
full approach   10   5 x 40%  
SPECIFICITY DRILLS          
plate twists 3 x 20 @ 20k       3 x 20 @ 20k
walking plate twists 4 x 20 m   5 x 30 m   4 x 20m
dumbell drills 4 x 15 frt back       4 x 15 frt back
hose drags 4 x 50 yds   10 x 50 yds    
cart wheels 10     5 in a row x 4  
hand stands 5 5 walks   5  
flexibility drills   w/ javelin @ 15 10 mins w/ javelin @ 15 10 mins
run throughs lots-15   15 20 10-15
           
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