Mr. Triple Jump

2 mile bike ride warmup

Stretch and 4 x 30m skip drills

8 x 100m @ 15 sec or faster (actual 13.7 to 15 sec)

Warmdown

Warm-up: 800m jog; 15 minutes stretching

Workout: 6 x runways; 8 x short run long jumps (three step approach).

Running: 3 x Stairs (high knees)

Warm-down: 400m jog; 5 minutes stretching

Warm-up: 10 minutes on Stationary bike

Lifting: 3 x 10 x 250# seated leg press; 3 x 12 x 70# seated heal raise; 1 x 100 sit-ups; 2 minutes of planks (1 minute plank, 30 sec side planks each side).

Running: 4 x 75 sprints easy (60% – 75%)

Warm-down: Easy jog for 800m; 5 minutes stretch.

Warm-up: Stationary bike 20 minutes.

Lifting: 1 x 12 x 150#, 1 x 12 x 170#, 1 x 12 x 190#, 1 x 12 x 210 leg press; 5 x 10 x 130# seat pull downs; 5 x 14 x 7 x 100# seated bench press; 3 x 12 x 70# leg curls; 3 x 12 x 80#; 3 x 10 x 25# seated dumbbell press.

Warm-down: 5 minutes stretching

Warm-up: None

Weights: 3 x 21 x 40# barbell; 3 x 15 x 15# dumbell triceps; 4 x 4 x 155# bench press; 4 x 7 x 80# single arm rows; 3 x 12 x 120# standing heal raise; 4 x 10 x 50# single leg curl; 4 x 12 x 50# single leg extentions

Warm-down: 500 yards swimming in 25 yard pool

Warm-up: 20 minutes on the stationary bike; 10 minutes stretching

Lifting: 4 x 7 x 145# Lat pull-downs; 1 x 15 x 45# + 1 x 10 x 115# + 3 x 7 x 145# bench press; 3 x 21 x 40# three/seven arm curls; 4 x 12 x 50# seated heal raise; 4 x 7 x 60# single leg extensions; 3 x 7 x 50# single leg curls.

Warmdown: 6 x 50 meter strides; 10 minute stretch

Warm-up 15 minutes on the stationary bike.  Stretched and short yoga stance exercise.

Lifting: 5 x 7 x 60# Leg Extentions; 5 x 7 x 60# leg curls; 3 x 15 x 110# bench press; 5 x 12 x 150# single leg press each leg; 3 x 20m lunges

Warmdown: 5 minutes stretching

Warm-up – Stationary bike for 20 minutes; stretch 10 minutes; lunges – forward, backward, diagonal, cross-overs. 20 meter skips, 20 meter side skips, 20 meters backward skips, 20 meter quick feet.

Weight training – 3 x 10 x 70# seated abdominal machine; 3 x 10 x 80# arm curl machine; 3 x 12 x 70# leg extensions; 3 x 12 x 70# seated leg curls; 3 x 12 x 45# seated toe raise; 3 x 8 x 120# seated leg press; 3 x 8 x 80# seated shoulder press.

Warmdown – 5 minute walk