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\leveltemplateid67698689\'01\u-3913 ?;}{\levelnumbers;}\f3\fbias0\hres0\chhres0 \fi-360\li2880\lin2880 }{\listlevel\levelnfc23\levelnfcn23\leveljc0\leveljcn0\levelfollow0\levelstartat1\lvltentative\levelspace360\levelindent0{\leveltext
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\'01\u-3913 ?;}{\levelnumbers;}\f3\fbias0\hres0\chhres0 \fi-360\li5040\lin5040 }{\listlevel\levelnfc23\levelnfcn23\leveljc0\leveljcn0\levelfollow0\levelstartat1\lvltentative\levelspace360\levelindent0{\leveltext\leveltemplateid67698691
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{\*\wgrffmtfilter 2450}\nofeaturethrottle1\ilfomacatclnup0\ltrpar \sectd \ltrsect\linex0\endnhere\sectlinegrid360\sectdefaultcl\sectrsid1590467\sftnbj {\*\pnseclvl1\pnucrm\pnstart1\pnindent720\pnhang {\pntxta .}}{\*\pnseclvl2
\pnucltr\pnstart1\pnindent720\pnhang {\pntxta .}}{\*\pnseclvl3\pndec\pnstart1\pnindent720\pnhang {\pntxta .}}{\*\pnseclvl4\pnlcltr\pnstart1\pnindent720\pnhang {\pntxta )}}{\*\pnseclvl5\pndec\pnstart1\pnindent720\pnhang {\pntxtb (}{\pntxta )}}{\*\pnseclvl6
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{\pntxtb (}{\pntxta )}}\pard\plain \ltrpar\qc \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid15009764 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid4077208 2018}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid15009764\charrsid12522737  Summer Lifting / }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid2624985 Off-Season}{\rtlch\fcs1 
\af37\afs20 \ltrch\fcs0 \b\fs20\insrsid15009764\charrsid12522737  Training Program}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid13905925\charrsid12522737 
\par }\pard \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid15009764 {\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 
\par WHEN LIFTING always ask yourself }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid15009764\charrsid12522737 WHY}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737  are you doing that particular lift.  Make 
sure that all your lifting is FUNCTIONAL lifting and DYNAMIC (movement) lifting.
\par 
\par Absolutely }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid15009764\charrsid12522737 NO }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737  \lquote maxing-out\rquote 
 when lifting.  All lifts need to be done in repetitions and }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid2304594 in sets to build sustainable and usable muscle.}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 
\par 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\ul\insrsid15009764\charrsid12522737 Overall Plan}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 
\par You should be lifting 3-4 times a week.  Complete the following cycle:
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid12522737\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}}\pard\plain \ltrpar
\s16\ql \fi-360\li720\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\ls2\adjustright\rin0\lin720\itap0\pararsid15009764\contextualspace \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 3-}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 4 sessions of hard strength training at the same weight for 3 sets of 12 reps
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid15009764\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}2 sessions of recovery training = 2 sets of 10 reps at 20% less weight
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid15009764\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}When beginning next 5 sessions increase weight by 15-20%
\par }\pard\plain \ltrpar\ql \li360\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin360\itap0\pararsid15009764 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 Example for Bench Press:
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid15009764\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}}\pard\plain \ltrpar
\s16\ql \fi-360\li1446\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\ls3\adjustright\rin0\lin1446\itap0\pararsid15009764\contextualspace \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 4 sessions (3 sets of 12 reps) at 125lbs
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid15009764\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}2 recovery sessions (2 sets of 10 reps) at 100lbs
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid12522737\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 4}{\rtlch\fcs1 \af37\afs20 
\ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737  sessions (3 sets, 12 reps) at 140lbs [about 18% weight increase]
\par }\pard\plain \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid15009764 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 *As you increase to a higher weight for each exercise the % in
crease will go from 20% down to 10%.  Always be sure you are able to complete 3 sets of 10-12 reps when in your HARD training sessions.
\par 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\ul\insrsid15009764\charrsid12522737 Upper-Body}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 \tab }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \i\fs20\insrsid12522737\charrsid12522737 
attempt to do in this order}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \i\fs20\insrsid15009764\charrsid12522737 
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid15009764\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}}\pard\plain \ltrpar
\s16\ql \fi-360\li720\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\ls4\adjustright\rin0\lin720\itap0\pararsid15009764\contextualspace \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 Bench Press (if new start on a machine, as you gain experience and control of your muscles move to free weights)
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid15009764\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}Upper Lat Pull-Downs}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid4797899\charrsid12522737  - machine}
{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid15009764\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}Rows (lower lat exercise)}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid4797899\charrsid12522737 
 - machine}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid4797899\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid4797899\charrsid12522737 
Bicep Curls (free weights, same weight each arm, increase weight by 5lb increments)}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid15009764\charrsid12522737 
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid4797899\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid4797899\charrsid12522737 
Tricep Exercises:  either use the machine or do Skull-Crushers with a partner
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid4797899\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}Arm Runs (do after doing leg exercise; do either 10lbs or 15lbs weights; do }{\rtlch\fcs1 \af37\afs20 
\ltrch\fcs0 \fs20\ul\insrsid4797899\charrsid12522737 not}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid4797899\charrsid12522737  increase this weight-this is a FORM exercise \'85 keep arms bent, swing at shoulders, get elbows high)
\par }\pard\plain \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid4797899 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 \af37\afs20 
\ltrch\fcs0 \fs20\insrsid4797899\charrsid12522737 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\ul\insrsid4797899\charrsid12522737 Lower-Body}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 \tab }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \i\fs20\insrsid12522737\charrsid12522737 
attempt to do in this order}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \i\fs20\insrsid4797899\charrsid12522737 
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid12522737\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}}\pard\plain \ltrpar
\s16\ql \fi-360\li720\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\ls5\adjustright\rin0\lin720\itap0\pararsid12522737\contextualspace \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 Squats (start at just bar for 1}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\super\insrsid12522737\charrsid12522737 st}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 
\fs20\insrsid12522737\charrsid12522737  2 sessions if you are new to this to get form; butt comes back; knees do not go in front of toes; go controlled down and explode up; do not lock knees)
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid12522737\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}Calf Raises (3 sets of 10 each leg individually, 2 sets of 10 both legs together)
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid12522737\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}Lunge Walk }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\ul\insrsid12522737\charrsid12522737 with}{
\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737  dumbbell weights
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid12522737\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}
Single-Leg Bench Step-Ups with dumbbell weights (use same weight as lunge walk; focus on knee drive when stepping up; keep arms in proper bent positions)
\par {\listtext\pard\plain\ltrpar \s16 \rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \f3\fs20\insrsid12522737\charrsid12522737 \loch\af3\dbch\af0\hich\f3 \'b7\tab}Olympic Lifts/Power-Cleans (optional \endash  look up online for specific techniques)
\par }\pard\plain \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid12522737 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\ul\insrsid7546781 Cooldown}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid7546781 :  Foot Drills, Static Stretch \'85 DRINK LOTS OF WATER BEFORE/DURING/AFTER }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 
\fs20\insrsid7546781\charrsid7546781 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid7546781\charrsid12522737 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\ul\insrsid12522737\charrsid12522737 Core Strengthening}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 \tab }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 
\i\fs20\insrsid12522737\charrsid12522737 this should be done at the end of each lifting session}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 
\par These exercises are similar to what we have done during the season.  On the 2}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\super\insrsid12522737\charrsid12522737 nd}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737\charrsid12522737 
 page is the entire listing of exercises.  }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid1590467 The }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid1590467\charrsid1590467 bolded}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid1590467 
 ones you should always do!}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid1590467 
\par 
\par VACATION?  If you cannot get to a gym while on vacation go for an early morning jog of 15 minutes with proper dynamic stretching before, drills after, and then do the following core routine TWICE.
\par 
\par NON-LIFTING DAYS?  Again go for a 15min jog and/or cross-train (bike, swim, hike).  Be active!}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031   I am also adding in a short-sprinting workout that can b
e used 2x a week to maintain speed.  This is a good compliment to your weight training.}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid12522737 
\par }\pard \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0 {\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid12522737 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid7546781 WHY IS THIS IMPORTANT?  If you want to reach the next level in your competition weight training in the off-season is extremely important building a stronger base to be
 able run faster paces and to simply do harder training.  Also weight training in the off-season will keep you healthier during the season and avoid injury.  If you want be the best you need to do what the best are doing \'85 and you have to do it smart!}
{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031 \page 
\par \ltrrow}\trowd \irow0\irowband0\lastrow \ltrrow\ts21\trgaph108\trleft-108\trbrdrt\brdrs\brdrw10 \trbrdrl\brdrs\brdrw10 \trbrdrb\brdrs\brdrw10 \trbrdrr\brdrs\brdrw10 \trbrdrh\brdrs\brdrw10 \trbrdrv\brdrs\brdrw10 
\trftsWidth1\trftsWidthB3\trautofit1\trpaddl108\trpaddr108\trpaddfl3\trpaddft3\trpaddfb3\trpaddfr3\tblrsid5192031\tbllkhdrrows\tbllkhdrcols\tbllknocolband\tblind0\tblindtype3 \clvertalt\clbrdrt\brdrs\brdrw10 \clbrdrl\brdrs\brdrw10 \clbrdrb\brdrs\brdrw10 
\clbrdrr\brdrs\brdrw10 \cltxlrtb\clftsWidth3\clwWidth4788\clshdrawnil \cellx4680\clvertalt\clbrdrt\brdrs\brdrw10 \clbrdrl\brdrs\brdrw10 \clbrdrb\brdrs\brdrw10 \clbrdrr\brdrs\brdrw10 \cltxlrtb\clftsWidth3\clwWidth4788\clshdrawnil \cellx9468
\pard\plain \ltrpar\qc \li0\ri0\widctlpar\intbl\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\pararsid5192031\yts21 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031\charrsid1590467 30 Russian Twists
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031\charrsid12522737 15 Squats
\par 15 Regular Push Ups
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031\charrsid1590467 15 Knee Drives 
\par (from plank, bring knee to chest and twist at midsection)
\par 15 Mule Kicks
\par 15 Mountain Climbers
\par 10 High-Low Push Ups (10 each way)
\par 20 Parachutes
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031\charrsid12522737 20 Jumping Jacks
\par 15 Single Leg Squats (each leg)
\par 15 Squat Jumps (touch ground with palm)
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031\charrsid1590467 15 V-Ups
\par 20 Side Leg Lifts (each side)
\par }\pard \ltrpar\ql \li0\ri0\widctlpar\intbl\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\yts21 {\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031 \cell }\pard \ltrpar
\qc \li0\ri0\widctlpar\intbl\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\pararsid5192031\yts21 {\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031\charrsid1590467 15 Pelvic/Bridge Raises 
\par (go to flat body position)
\par 10 Prone Leg Lifts 
\par (each leg, from plank position)
\par 3x30sec Plank Position 
\par (}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\ul\insrsid5192031\charrsid1590467 keep body position flat}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031\charrsid1590467 )
\par 20 Pelvic Thrusts
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031\charrsid12522737 15 Squats
\par 15 Single Leg Squats (each leg)
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031\charrsid1590467 10 Straight Leg Lifts from Bridge Position
\par (each leg)
\par 10 Straight Leg Side-Side from Bridge
\par (each leg)
\par 20 Clamshells (each leg)
\par 20 Ninja Jumps Up w/ Depth Step Down
\par (do on benches)
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031 20 Scissor Jumps}{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \b\fs20\insrsid5192031\charrsid5192031 \cell }\pard\plain \ltrpar
\ql \li0\ri0\widctlpar\intbl\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031 
\trowd \irow0\irowband0\lastrow \ltrrow\ts21\trgaph108\trleft-108\trbrdrt\brdrs\brdrw10 \trbrdrl\brdrs\brdrw10 \trbrdrb\brdrs\brdrw10 \trbrdrr\brdrs\brdrw10 \trbrdrh\brdrs\brdrw10 \trbrdrv\brdrs\brdrw10 
\trftsWidth1\trftsWidthB3\trautofit1\trpaddl108\trpaddr108\trpaddfl3\trpaddft3\trpaddfb3\trpaddfr3\tblrsid5192031\tbllkhdrrows\tbllkhdrcols\tbllknocolband\tblind0\tblindtype3 \clvertalt\clbrdrt\brdrs\brdrw10 \clbrdrl\brdrs\brdrw10 \clbrdrb\brdrs\brdrw10 
\clbrdrr\brdrs\brdrw10 \cltxlrtb\clftsWidth3\clwWidth4788\clshdrawnil \cellx4680\clvertalt\clbrdrt\brdrs\brdrw10 \clbrdrl\brdrs\brdrw10 \clbrdrb\brdrs\brdrw10 \clbrdrr\brdrs\brdrw10 \cltxlrtb\clftsWidth3\clwWidth4788\clshdrawnil \cellx9468\row 
}\pard \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0 {\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid5192031\charrsid12522737 
\par }{\rtlch\fcs1 \af37\afs20 \ltrch\fcs0 \fs20\insrsid1590467 
\par }\pard\plain \ltrpar\s17\qc \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\af0\afs24\alang1025 \ltrch\fcs0 \b\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 SPRINTER/HURDLER/JUMPER
\par }\pard\plain \ltrpar\qc \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\ab\af0\afs20 \ltrch\fcs0 \b\fs20\insrsid1590467\charrsid10158785 
\par }\pard\plain \ltrpar\s19\qc \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\ai\af0\afs24\alang1025 \ltrch\fcs0 \b\i\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 Focus:  Low Number of Intervals, Short Distances, Explosive / All-Out Speed
\par }\pard\plain \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\ab\af0\afs20 \ltrch\fcs0 \b\fs20\insrsid1590467 
\par NORMAL WARMUP (2 lap jog), STRETCH/DRILLS, }{\rtlch\fcs1 \ab\af0\afs20 \ltrch\fcs0 \b\fs20\ul\insrsid1590467 4 }{\rtlch\fcs1 \ab\af0\afs20 \ltrch\fcs0 \b\fs20\ul\insrsid10181710 x }{\rtlch\fcs1 \ab\af0\afs20 \ltrch\fcs0 \b\fs20\ul\insrsid3165829 50m}{
\rtlch\fcs1 \ab\af0\afs20 \ltrch\fcs0 \b\fs20\ul\insrsid1590467  STRIDERS
\par }{\rtlch\fcs1 \ab\af0\afs20 \ltrch\fcs0 \b\fs20\insrsid1590467\charrsid10158785 
\par }\pard\plain \ltrpar\s1\ql \li0\ri0\keepn\widctlpar\wrapdefault\aspalpha\aspnum\faauto\outlinelevel0\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\af0\afs24\alang1025 \ltrch\fcs0 \b\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 TASK 1\tab }{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid3165829 \tab 5}{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785  x 10 meter Sprints
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}}\pard\plain \ltrpar\ql \fi-360\li720\ri0\widctlpar
\jclisttab\tx720\wrapdefault\aspalpha\aspnum\faauto\ls6\adjustright\rin0\lin720\itap0\pararsid1590467 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 
\fs20\insrsid1590467\charrsid10158785 10 meters is measured from the 110 m Hurdle start line to the 100 m Sprint start line
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}do short steps (fast arms ~ fast feet) for 5 meters (1/2 of the distance) and then sprint the remaining 5 meters
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}walk back to start line
\par }\pard \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 
\par }\pard\plain \ltrpar\s1\ql \li0\ri0\keepn\widctlpar\wrapdefault\aspalpha\aspnum\faauto\outlinelevel0\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\af0\afs24\alang1025 \ltrch\fcs0 \b\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 REST FOR 5 MINUTES WITH ACTIVE STRETCHING
\par }\pard\plain \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\ab\af0\afs20 \ltrch\fcs0 \b\fs20\insrsid1590467\charrsid10158785 
\par Task 2\tab \tab }{\rtlch\fcs1 \ab\af0\afs20 \ltrch\fcs0 \b\fs20\insrsid3165829 5}{\rtlch\fcs1 \ab\af0\afs20 \ltrch\fcs0 \b\fs20\insrsid1590467\charrsid10158785  x 20 meter Sprints
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}}\pard \ltrpar\ql \fi-360\li720\ri0\widctlpar
\jclisttab\tx720\wrapdefault\aspalpha\aspnum\faauto\ls6\adjustright\rin0\lin720\itap0\pararsid1590467 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 20 meters is m
easured from the 100 m Sprint start line to the end of the dashes on the track
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}this is an ALL-OUT SPRINT for 20 m right from the starting line
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}you may do a leaning start or a 3-point (football stance) start
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}walk back to start line
\par }\pard \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 
\par }\pard\plain \ltrpar\s1\ql \li0\ri0\keepn\widctlpar\wrapdefault\aspalpha\aspnum\faauto\outlinelevel0\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\af0\afs24\alang1025 \ltrch\fcs0 \b\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 REST FOR 5 MINUTES WITH ACTIVE STRETCHING
\par }\pard\plain \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 
\ab\af0\afs20 \ltrch\fcs0 \b\fs20\insrsid1590467\charrsid10158785 
\par }\pard\plain \ltrpar\s1\ql \li0\ri0\keepn\widctlpar\wrapdefault\aspalpha\aspnum\faauto\outlinelevel0\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\af0\afs24\alang1025 \ltrch\fcs0 \b\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 Task 3\tab \tab }{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid3165829 5}{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785  x 30 meter Sprints
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}}\pard\plain \ltrpar\ql \fi-360\li720\ri0\widctlpar
\jclisttab\tx720\wrapdefault\aspalpha\aspnum\faauto\ls6\adjustright\rin0\lin720\itap0\pararsid1590467 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 
\fs20\insrsid1590467\charrsid10158785 30 meters is measured from the 110 Hurdle start line to the end of the dashes on the track
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}do short steps for first 5 meters, then increasing speed for next 10 meters, and finish with FULL SPRINTING
 from the green triangles to the end of the dashes
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}walk back to start line
\par }\pard \ltrpar\ql \li0\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin0\itap0\pararsid1590467 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 
\par }\pard\plain \ltrpar\s1\ql \li0\ri0\keepn\widctlpar\wrapdefault\aspalpha\aspnum\faauto\outlinelevel0\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\af0\afs24\alang1025 \ltrch\fcs0 \b\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 Task 4\tab \tab Accelerations
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}}\pard\plain \ltrpar\ql \fi-360\li720\ri0\widctlpar
\jclisttab\tx720\wrapdefault\aspalpha\aspnum\faauto\ls6\adjustright\rin0\lin720\itap0\pararsid1590467 \rtlch\fcs1 \af0\afs22\alang1025 \ltrch\fcs0 \f31506\fs22\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 
\fs20\insrsid1590467\charrsid10158785 1 x 300m acceleration \'85 accelerate every 25-50 meters (for Nov/Dec)
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}2 x 300m accelerations, at faster pace (for Jan/rest of indoor)
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 \hich\af0\dbch\af0\loch\f0 -\tab}2 x 250m }{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid3165829 75% effort (3/4 effort)}{\rtlch\fcs1 \af0\afs20 
\ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785  sprints, start @ 300m mark and jog 50m into it (for Spring Track)}{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467 
\par {\listtext\pard\plain\ltrpar \rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \f2\fs20\insrsid3165829 \hich\af2\dbch\af0\loch\f2 o\tab}}\pard \ltrpar\ql \fi-360\li1440\ri0\widctlpar
\jclisttab\tx1440\wrapdefault\aspalpha\aspnum\faauto\ls6\ilvl1\adjustright\rin0\lin1440\itap0\pararsid3165829 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \i\fs20\insrsid3165829 
3/4 effort is a relaxed effort focusing on proper form and all drive coming from arm movement}{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid3165829\charrsid10158785 
\par }\pard \ltrpar\ql \li360\ri0\widctlpar\wrapdefault\aspalpha\aspnum\faauto\adjustright\rin0\lin360\itap0\pararsid1590467 {\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 
\par }\pard\plain \ltrpar\s1\ql \li0\ri0\keepn\widctlpar\wrapdefault\aspalpha\aspnum\faauto\outlinelevel0\adjustright\rin0\lin0\itap0\pararsid1590467 \rtlch\fcs1 \ab\af0\afs24\alang1025 \ltrch\fcs0 \b\fs24\lang1033\langfe1033\cgrid\langnp1033\langfenp1033 {
\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 FOR FINISH ~ JOG }{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467 2}{\rtlch\fcs1 \af0\afs20 \ltrch\fcs0 \fs20\insrsid1590467\charrsid10158785 
 LAP AND DO NORMAL STRETCHING ROUTINE
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