MID-DISTANCE SHOT/DISC POLE VAULT LONG DISTANCE      
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Mid distance Jan. 25th- OFF Jan. 26th- Warm up, stretch, 2 x 500 in 1:23-1:25 (Full rest); 3 x 200 declines (:37-:35-:33); jump rope; weights Jan. 27th- 8 x 200 in :33-:36 sec. (3 min rest), 6 x ramp or stairs, Jan. 28th- Warm up, stretch, form drills, 3 x 300 in :51-:54, 3 x 200 declines (:36-:34-:32); weights Jan. 29th- 1 x 450 all out, 16 x 50 meter sprints,  Jan. 30th- Warm up, stretch, 3 x 200, hand offs, plyometric boxes; weights Jan. 31st- warm up, stretch, 30 min run, hurdle mobility, jump rope, blocks
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
shot/disc Jan. 25th- OFF Jan. 26th- Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights Jan. 27th- Warm up, stretch, Technique drills Jan. 28th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Jan. 29th- Warm up, stretch; Technique Drills Jan. 30th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights Jan. 31st- warm up, stretch, 20 min cardio (run); throw in Gym C
pole vault Jan. 25th- Vault in gym C at 10:00 AM Jan. 26th- With coach Caldow; weight room Jan. 27th- Vault at WY at 6:30 Jan. 28th- With Caldow; weights Jan. 29th-Vault in gym C at 6:30 Jan. 30th- With Caldow; weights Jan. 31st- OFF
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance Jan. 25th- OFF Jan 26th- 1st Official Day of Practice;               Warm up, stretch;              WY to Roosevelt & Clark (Target) Jan. 27th- Warm up, stretch;            2 Miles, 15 Min. Stairs, 2 Miles, 10 x 50 M. buildups; Weights      Jan. 28th- Warm up, stretch;           2 miles, come inside; 2 miles; come inside; 2 miles;                    10 x 50 M. buildups           Jan 29th- Warm up, stretch;                 WY- Ashland, Hubbard, Halsted;   weights       Jan 30th- Warm up, stretch;                20 min/20 Min/ 20 Min- 10 x 50 M. Sprints Jan. 31st- Warm up, stretch;            3 Miles hard,       10 x 50 Meters; weights    
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Feb. 1st- OFF Feb 2nd- Warm up, stretch, 2 x 450 in 1:19-1:27 (Full rest); 3 x 200 declines (:36-:34-:31); jump rope; Feb 3rd- 5 x 300 in :49-:56 sec. (3 min rest), 6 x ramp or stairs, weights Feb. 4th-  Warm up, stretch, form drills, 3 x 300 in :48-:53, 3 x 200 declines (:36-:34-:32) Feb. 5th- Warm up, stretch; 1 x 350 all out, 15 min rest, 4 x 200 in :31-:33; weights Feb. 6th- Warm Up, stretch, 10 x 50 M. strides, handoff drills Feb. 7th- TBA
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
shot/disc Feb. 1st- OFF Feb 2nd- Warm up, stretch,  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights Feb 3rd- Warm up, stretch, Technique drills Feb. 4th-  Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Feb. 5th- Warm up, stretch; Technique Drills Feb. 6th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights Feb. 7th- TBA
pole vault Feb. 1st- Vault in gym C at 10:00 Feb 2nd- With coach Caldow; weight room Feb 3rd- Vault in gym C at 6:30 Feb. 4th-  With coach Caldow; weight room- Feb. 5th- Vault in gym C at 6:30 Feb. 6th- With coach Caldow; weight room Feb. 7th- TBA
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance Feb 1st- 45 Min run on your own Feb. 2nd- Warm up, stretch;           2 miles, come inside; 2 miles; come inside; 2 miles;                    10 x 50 M. buildups Feb. 3rd- Warm up, stretch;                 2 miles, 15 min stairs, 2 miles;       weights Feb. 4th- Warm up, stretch;           4 x 800 with 3:00 rest, 2 mile cool down, 10 x 50 M. Sprints, plyometrics;    Feb. 5th- Warm up, stretch;                WY to Halsted & Roosevelt;              weights Feb. 6th-  Warm up, stretch;           2 miles, come inside; 2 miles; come inside; 2 miles;                    10 x 50 M. buildups Feb. 7th- Warm up, stretch; 4 x 800 (6:00 cycles);         2 mile cool down;   10 x 50 M buildups; weights
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Feb. 8th- OFF Feb. 9th- Warm up, stretch, 6 x 300- first 200 M. slow pace, last 100 meters efficient (form & fast) Feb. 10th- Warm up, stretch, 6 x 200 in :32-:35 (3:00 rest); plyometric boxes, weights Feb. 11th- warm up, stretch, 3 x 300 in :47-:52; 3x 200 declines (:34, :32, :30) Feb. 12th- warm up, stretch, 10 x 100 all out, weights, form drills Feb. 13th- warm up, stretch, 2 x 600, hand offs, hurdle mobility, blocks Feb. 14th- 
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
shot/disc Feb. 8th- OFF Feb. 9th- Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights Feb. 10th- Warm up, stretch, Technique drills Feb. 11th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Feb. 12th-Warm up, stretch; Technique Drills Feb. 13th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights Feb. 14th- OFF
pole vault Feb. 8th- Vault in gym C at 10:00 Feb. 9th- With coach Caldow; weight room Feb. 10th- Vault in gym C at 6:30 Feb. 11th-With coach Caldow; weight room Feb. 12th- Vault in gym C at 6:00 Feb. 13th- With coach Caldow; weight room Feb. 14th- OFF
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance Feb. 8th- 3 miles on your own Feb. 9th- Warm up, stretch;                  WY to Halsted & Hubbard;                10 x 50 M. buildups Feb. 10th- Warm up, stretch;             WY to Target;         10 x 50 M. buildups;                weights Feb 11th- Warm up, stretch;            8 x 400 w/2:00 rest  3 mile cool down Feb. 12th- Warm up, stretch;            30 min whistle drill; 2 mile cool down;    weights Feb. 13th- Warm up, stretch;            Halsted & Roosevelt;              10 x 50 M. buildups;               weights Feb. 14th- 5 miles on your own
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Feb- 15th- OFF Feb. 16th- warm up, stretch, 3 x 350 in :63-:68, 3 x 200 declines (:34-:32-:30) Feb. 17th- warm up, stretch, 50, 100, 150, 200, 300, 350 pyramid (walk what you run to rest), weights Feb. 18th- warm up, stretch, 4 x 300 in :52-:55 (6 min. cycles); 8 x 100 (walk 100 rest) Feb. 19th- warm up, stretch, 35 min endless relay x 400 M.              weights Feb. 20th- Warm up, stretch, 3 x 200 (200 rest walk), batons, hurdle mobility, blocks Feb. 21st- Meet at Oak Park-River Forest
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
shot/disc Feb- 15th- OFF Feb. 16th-  Meet at Lincoln Way North Feb. 17th- Warm up, stretch, Technique drills Feb. 18th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Feb. 19th- Warm up, stretch; Technique Drills Feb. 20th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights Feb. 21st- Meet at Oak Park-River Forest
pole vault Feb- 15th- Vault in gym C at 10:00 Feb. 16th-  Meet at Lincoln Way North Feb. 17th- Vault in gym C at 6:30 Feb. 18th- With coach Caldow; weight room Feb. 19th- Vault in gym C at 6:30 Feb. 20th- OFF Feb. 21st- Meet at Oak Park-River Forest
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance Feb. 15th- 3 miles on your own Feb. 16th- Warm up, stretch;           3 x 1000 (6:00 cycles)                   2 mile cool down Feb 17th- Warm up, stretch;           Ashland-Hubbard-Halsted- Arrigo;     10 x 50 M. buildups; weights Feb 18th- Warm up, stretch;           8 x 200 w/200 jog rest;                      3 mile cool down Feb 18th- Warm up, stretch;            20 min hard; 20 min easy; 20 min hard;                 weights Feb. 19th- Warm up, stretch;            3 miles hard; 1 mile easy;                    10 x 50 M. buildups; hurdle mobility Feb. 21st- Meet at Oak Park-River Forest
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Feb. 22nd- OFF Feb. 23rd- 2 x 500 in 1:21-1:23 (full rest); 3 x 200 declines; jump rope Feb. 24th- warm up, stretch, 8 x 200 in :34 (3:00 cycles); 6 x ramp, weights Feb. 25th- 4 x 250 in :40-:43; 3 x 200 declines (:34, :32, :30) Feb. 26th- Warm up, stretch, 1 x 400 all out, 15 min rest, 8 x 100, weights  Feb. 27th- Warm up, stretch, 30 min run, 5 x 50 M. strides, batons, hurdle mobility, blocks Feb. 28th- Meet at Bloom Trail
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
shot/disc Feb. 22nd- OFF Feb. 23rd-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights Feb. 24th- Warm up, stretch, Technique drills Feb. 25th-Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Feb. 26th-Warm up, stretch; Technique Drills Feb. 27th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights Feb. 28th- Meet at Bloom Trail
pole vault Feb. 22nd- Vault in gym C at 10:00 Feb. 23rd- With coach Caldow; weight room Feb. 24th- Vault in gym C at 6:30 Feb. 25th- With coach Caldow; weight room Feb. 26th- Vault in gym C at 6:30 Feb. 27th- OFF Feb. 28th- Meet at Bloom Trail
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance Feb. 22nd- OFF Feb. 23rd- Warm up, stretch;           WY to Planetarium;        10 x 50 M. buildups Feb. 24th- Warm up, stretch;            WY to Hubbard & Racine;                  weights Feb. 25th- Meet at H-F Feb. 26th- Warm up, stretch;            Halsted & Roosevelt;              weights Feb. 27th- Warm up, stretch;            WY to Navy Pier & back Feb. 28th- Meet at Bloom Trail
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance       Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
Mid distance weights Mar. 1st- OFF Mar. 2nd- DOWNERS GROVE SOUTH RELAYS Mar. 3rd- warm up, stretch, 6 x 200 in :32-:34; 5 x :20 resistance runs, weights Mar. 4th- Warm up, stretch, 3 x 300 at race pace (strategy); 3 x 200 declines (:34, :32, :30)  Mar. 5th- warm up, stretch, 1 x 350 all out (full rest), 4 x 200 in :34-:36, weights Mar. 6th- warm up, stretch, 6 x 100, batons, blocks, hurdle mobility March 7th- Meet at Hononegah
shot/disc Mar. 1st- OFF Mar. 2nd-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights Mar. 3rd- Warm up, stretch, Technique drills Mar. 4th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Mar. 5th- Warm up, stretch; Technique Drills Mar. 6th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights March 7th- Meet at Hononegah
pole vault Mar. 1st- Vault in gym C at 10:00 Mar. 2nd- With coach Caldow; weight room Mar. 3rd- Vault in gym C at 6:30 Mar. 4th- With coach Caldow; weight room Mar. 5th- Vault in gym C at 6:30 Mar. 6th- OFF March 7th- Meet at Hononegah
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance March 1st- OFF March 2nd- DGS RELAYS- Select Varsity;                 warm up, stretch;   3 miles hard;      10 x 50 M. buildups March 3rd- Warm up, stretch;            3 Miles hard;         1 Mile Timed;         10 x 50 M. buildups;              weights March 4th- Warm up, stretch;           5 x 200 w/:60 rest; 5 x 200 w/:45 rest; 5 x 200 w/:30 rest  5 x 200 w/:15 rest; 1 mile cool down; hurdle mobility March 5th- Warm up, stretch;            30 min run- 5 min rest;  20 min- 5 min rest; 15 min run;                weights March 6th-  warm up, stretch;           4 x 400 w/400 jog rest;                      2 mile cool down March 7th- Meet at Hononegah
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Mar. 8th- OFF Mar. 9th- Warm up, stretch, 2 x 400 in 1:06-1:11 (full rest), 3 x 200 declines; jump rope Mar. 10th- warm up stretch, 4 x 250 in :39-:42; 2 x 4 x pulley runs (overspeed); weights Mar. 11th- Warm up, stretch, 35 min endless relay x 600 M in groups of 3 Mar. 12th- warm up, stretch, 5 x 200 in :33-:35, weights Mar. 13th- warm up, stretch, TBD March 14th- Sterling First Chance
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
shot/disc Mar. 8th- OFF Mar. 9th-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights Mar. 10th- Warm up, stretch, Technique drills Mar. 11th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Mar. 12th-Warm up, stretch; Technique Drills Mar. 13th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights March 14th- Sterling First Chance
pole vault Mar. 8th- Vault in gym C at 10:00 Mar. 9th- With coach Caldow; weight room Mar. 10th- Vault in gym C at 6:30 Mar. 11th- With coach Caldow; weight room Mar. 12th- Vault in gym C at 6:30 Mar. 13th- OFF March 14th- Sterling First Chance/ Rolling Meadows Pole Vault Summit
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance March 8th- OFF March 9th- Warm up, stretch;          3 x 600/200 (3 min rest);                      2 mile cool down March 10th- Warm up, stretch;            3 miles hard;         10 x 50 M. buildups;               weights March 11th- Warm up, stretch;           6 x 200 w/200 jog rest;                      2 mile cool down March 12th- Warm up, stretch;         WY to plenetarium; weights March 13th- Warm up, stretch;           4 x 400 w/ 200 jog rest;                     2 mile cool down March 14th- Sterling First Chance
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Mar. 15th- OFF March 16th- Warm up, stretch, 2 x 450 in 1:11-1:14, 4 x 200 in :30-:32 (4:30 cycles) March 17th- Warm up, stretch; 6 x 200 (3:30 cycles), 5 x pulley resistance; weights March 18th- Warm up, stretch; 4 x 300 in :50-:53 (7:00 cycles); 8 x 100 (100 walk rest) March 19th- Warm up, stretch; 1 x 350 (full rest); 4 x200 (5 min cycles); weights March 20th- Warm up, stretch; 3 x200 declines; hand offs, blocks March 21st- Meet at Urbana (U of I)
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
shot/disc Mar. 15th- OFF March 16th-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights March 17th-Warm up, stretch, Technique drills March 18th-Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights March 19th- Warm up, stretch; Technique Drills March 20th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights March 21st- Meet at Urbana (U of I)
pole vault Mar. 15th- Vault in gym C at 10:00 March 16th- With coach Caldow; weight room March 17th- Vault in gym C at 6:30 March 18th- With coach Caldow; weight room March 19th- Vault in gym C at 6:30 March 20th- OFF March 21st- Meet at Urbana (U of I)
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance March 15th- OFF March 16th- Warm up, stretch;           5 miles;              10 x 50 M buildups March 17th- Warm up, stretch;           3 miles hard;        10 x 50 M buildups;         weights March 18th- Warm up, stretch;           4 x 400/200;         2 Mile cool down March 19th- Warm up, stretch;           Wy to Eckert Park & back;                weights March 20th- Warm up, stretch,           3 miles-                 Travel to U of I March 21st- Meet at University of Illinois
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Mar. 22nd- OFF March 23rd- Warm up, stretch; 1 x 450 in :65-:69; 3 x 200 declines (walk 200 rest) Mar. 24th- Warm up, stretch; 4 x300 in :50-:53; 4 x 200 declines; weights Mar. 25th- Warm up, stretch; 1 x 300 (full rest); 3 x 200 (full rest) Mar. 26th- LANE INVITE- JV          VARSITY-Warm up, stretch; 4 x 50 M. Sprint-50 M breakdown-50 M. jog (continuous); weights Mar. 27th- TRAVEL DAY March 28th- ILLINOIS PREP TOP TIMES INDOOR CLASSIC
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD      
shot/disc Mar. 22nd- OFF March 23rd- Meet at Glenbrook South Mar. 24th- Warm up, stretch, Technique drills Mar. 25th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights Mar. 26th- LANE INVITE- JV           Mar. 27th- TRAVEL DAY March 28th- ILLINOIS PREP TOP TIMES INDOOR CLASSIC
pole vault Mar. 22nd- Vault in gym C at 10:00 March 23rd- With coach Caldow; weight room Mar. 24th- Vault in gym C at 6:30 Mar. 25th- With coach Caldow; weight room Mar. 26th- LANE INVITE- JV          Vault in gym C at 6:30 Mar. 27th- TRAVEL DAY March 28th- ILLINOIS PREP TOP TIMES INDOOR CLASSIC
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance March 22nd- OFF March 23rd- Warm up, stretch;            24 x 400 on 5:00 cycles; 1 mile cool down (at Glenbrook So.) March 24th- Warm up, stretch;           3 miles hard;        10 x 100;               3 miles easy;        weights March 25th- Warm up, stretch,           2 miles;                32 x 100 meters;   2 mile cool down March 26th- Warm up, stretch;           1 mile easy;          4 x 200 w/200 jog rest;                   10 x 50 M buildups; weights March 27th- Travel to IPTT March 28th- Illinois Prep Top Times 
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
Mid distance Mar. 29th- OFF Mar. 30- Warm up, stretch; 4 x 300 in :49-:52 (Full rest); 5 x 50 M sprints (50 M walk rest) Mar. 31st- Warm up, stretch; 4 x 450- pace 400, then pick up last 50 meters- high knees & relaxed:             weights April 1st- Warm up, stretch; 5 x 200 (5:00 cycles); 8 x 100 (100 walk rest) (full rest) 8 x 100 with handoffs April 2nd-  April 3rd- JJK INVITE April 4th- JJK INVITE
Mid distance weights   Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD      
shot/disc Mar. 29th- OFF Mar. 30-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights Mar. 31st-Warm up, stretch, Technique drills April 1st- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights April 2nd- Warm up, stretch; Technique Drills April 3rd- JJK INVITE April 4th- JJK INVITE
pole vault Mar. 29th- OFF Mar. 30- With coach Caldow; weight room Mar. 31st- Vault in gym C at 6:30 April 1st- With coach Caldow; weight room April 2nd- Vault in gym C at 6:30 April 3rd- JJK INVITE April 4th- JJK INVITE
pole vault weights   Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
distance March 29th- OFF March 30th- Warm up, stretch;          30 Min run; hurdle mobility March 31st- Warm up, stretch;                30 min whistle drill;  weights        April 1st- Warm up, stretch;               18 x 200              in sets of 8       (3:00 cycles);                 1 mile cool down April 2nd- Warm up, stretch;            3 miles;              10 x 100 buildups;  2 miles;              weights April 3rd- Travel to JJK Invite April 4th- JJK Invite
distance weights   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
  April 5th- OFF April 6th- 2 x 400 in :64-:68 (full rest); 4 x 200 in :30-:32 (4:30 cycles) April 7th- LANE QUAD April 8th- 4 x 400 in :69 or under; 4 x 200 in :32 or faster (full rest); weights April 9th- Mather Invitational April 10th- OFF April 11th- OFF
    Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD      
  April 5th- OFF April 6th- Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights April 7th- LANE QUAD April 8th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights April 9th- Mather Invitational April 10th- OFF April 11th- OFF
  April 5th- OFF April 6th- Vault in gym C at 10:00 April 7th- LANE QUAD April 8th-Vault in gym C at 10:00 April 9th- Mather Invitational April 10th- OFF April 11th- OFF
    Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT      
  April 5th- OFF April 6th- Warm up, stretch;                3 x 600/200; 2 mile cool down; weights April 7th- Lane Quad April 8th- Warm up, stretch;                 24 x 200 (3:00 cycles); in sets of 8 (full rest between 8);1 mile cool down; weights April 9th- Mather Invite April 10th- Warm up, stretch;           4 miles easy -     On your own April 11th- OFF
    Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
  April 12th- OFF April 13th- Warm up, stretch; 3 x 500 in 1:22-1:26 (full rest); 3 x 200 declines April 14th- Warm up, stretch; 5 x 300 in :49-:53 (full rest); 5 x 20 M resistance runs; weights April 15th- Warm up, stretch; 6 x 200- 6 x 100- 6x 100 (walk what you run = rest) April 16th- Warm up, stretch; 3 x 200, 3 x 150; weights April 17th- Warm up, stretch; 10 x 100 (walk 100 rest); handoffs, blocks, hurdle mobility April 18th- Eastlake Invitational
    Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
  April 12th- OFF April 13th-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights April 14th- Warm up, stretch, Technique drills April 15th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights April 16th- Warm up, stretch; Technique Drills April 17th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights April 18th- Eastlake Invitational
  April 12th- OFF April 13th-With coach Caldow; weight room April 14th- Vault in gym C at 6:30 April 15th- With coach Caldow; weight room April 16th- Vault in gym C at 6:30 April 17th- OFF April 18th- Eastlake Invitational
    Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
  April 12th- OFF April 13th- Warm up, stretch;           8 x 400 (3:30 cycles); 1 mile cool down April 14th- Warm up, stretch;          3 miles; 10 x 100 buildups; 2 miles cool down;    weights April 15th- Warm up, stretch;         32 x 200 meters in sets of 8; 1 mile cool down April 16th- Warm up, stretch;           Pyramid (200-400-600-800-1000-1200-1000-800-600-400-200); 1 mile cool down;           weights April 17th- Warm up, stretch April 18th- Eastlake Invitational
    Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
  April 19th- OFF April 20- Warm up, stretch, 20 min. fartlek April 21- Warm up, stretch; 6 x 200 in :30-:32 (3:30 cycles); 5 x 20 M. Resistance runs;    weights April 22nd- Warm up, stretch; 4 x 400 in :63-:67 (4:30 cycles); 10 x 100 (walk 100 rest) April 23rd- Warm up, stretch; 1 x 300 all out (10 min rest); 3 x 200 (:33,:32,:31) walk 200 rest;               weights April 24th- City Frosh-Soph Championships;      Varsity- 4 x 150 speed markers (1st 50 M sprint, 2nd 50 M build down, 3rd 50 M. jog)- continuous April 25th- Glenbard West Invitational
    Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
  April 19th- OFF April 20-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights April 21- Warm up, stretch, Technique drills April 22nd- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights April 23rd- Warm up, stretch; Technique Drills April 24th- City Frosh-Soph Championships;      Varsity- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights April 25th- Glenbard West Invitational
  April 19th- Vault in gym C at 10:00 April 20- With coach Caldow; weight room April 21- Vault in gym C at 6:30 April 22nd- With coach Caldow; weight room April 23rd- Vault in gym C at 6:30 April 24th- City Frosh-Soph Championships;       April 25th- Glenbard West Invitational
    Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
  April 19th- OFF April 20th- Warm up, stretch;           3 x 500 w/1:00 rest full rest;                 3 x 300 w/1:00 rest  1 mile cool down April 21st- Warm up, stretch;           5 mile run; weights April 22nd- Warm up, stretch-            4 x 800 (4:30 cycles); 1 mile cool down April 23rd- Warm up, stretch-           30 min- 5 min rest; 20 min- 5 min rest  20 min- 5 min rest; weights- FS OFF April 24th- Frosh-Soph City Championships;     Varsity- GAME DAY April 25th- Glenbard West Invitational
    Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
  April 26th- OFF April 27th- Warm up, stretch; 1 x 450 in :68-:71 (15 min rest); 3 x 200 (:33,:32,:31) w/200 walk rest April 28th- Warm up, stretch;  4 x 300 in :52-:57 (6:00 cycles); 4 x 200 (:35,:34,:33,:31) w/200 walk rest;    weights April 29th- Warm up, stretch; 1 x 350 all out (10 min rest); 3 x 200 (:32,:31,:30) walk 200 rest;                April 30th- Warm up, stretch; 1 mile jog; 8 x 80 M uphill sprints; 8 x 80 M. downhill sprints; 1 mile jog cool down; Weights May 1st- Warm up, stretch;  4 x 150 speed markers (1st 50 M sprint, 2nd 50 M build down, 3rd 50 M. jog)- continuous; Handoffs, blocks, hurdle mobility May 2nd- New Trier Invitational
    Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD   Weights- Parallel Squat 4 sets 5; Power Clean 3 set 4; Split Squat 2 sets 8; Lunge2 sets 10; Lunge clean 3 set 4; step ups 10 x 20; 1/4 squat 4 sets 5; sit squat 3 sets 5; DARD; A's 20 x 20; Calf Raises 4 sets 15   
  April 26th- OFF April 27th-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights April 28th- Warm up, stretch, Technique drills April 29th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights            April 30th- Warm up, stretch; Technique Drills May 1st- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights May 2nd- New Trier Invitational
  April 26th-Vault in gym C at 10:00 April 27th-With coach Caldow; weight room April 28th- Vault in gym C at 6:30 April 29th- With coach Caldow; weight room           April 30th- Vault in gym C at 6:30 May 1st- OFF May 2nd- New Trier Invitational
    Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
  April 26th- OFF April 27th- Warm up, stretch;            4 x 880/200 (full rest); 2 mile run; 4 x 400/200 (full rest); 2 mile cool down April 28th- Warm up, stretch;            30 min run- 5 min rest; 20 min run- 5 min rest; 15 min run; weights April 29th- Warm up, stretch;           5 x 200 w/:60 rest;  5 x 200 w/:45 rest  5 x 200 w/:30 rest  5 x 200 w/:15 rest; 1 mile cool down  April 30- Warm up, stretch; 2 x 500; 3 x 300 (full rest); 1 mile cool down; weights May 1st- Warm up, stretch; 5 miles; 10 x 100 buildups May 2nd- New Trier Invitational
    Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35  
  May 3rd- OFF May 4th- Warm up, stretch; 1 x 400 in :60-:64 (15 min rest); 4 x 100 buildups May 5th- City Prelims May 6th- Warm up, stretch; 6 x 200 w/200 walk rest;  May 7th- Warm up, stretch;  4 x 150 speed markers (1st 50 M sprint, 2nd 50 M build down, 3rd 50 M. jog)- continuous;           Weights May 8th- Warm up, stretch;  Handoffs, blocks, hurdle mobility May 9th- City Championships
    Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD      
  May 3rd- OFF May 4th-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights May 5th- City Prelims May 6th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights May 7th- Warm up, stretch; Technique Drills May 8th- Warm up, stretch, Appendix 3 drills; Oof circuit; Shot/Disc Plyos; Weights May 9th- City Championships
  May 3rd- Vault in gym C at 10:00 May 4th- Vault in gym C at 6:30 May 5th- City Prelims May 6th- Vault in gym C at 6:30  May 7th- Vault in gym C at 6:30 May 8th- OFF May 9th- City Championships
    Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
  May 3rd- 30 min run May 4th- Warm up, stretch; 5 x 200 w/:45 res; 5 x 200 w/:30 rest; 5 x 200 w/:15 rest; 2 mile cool down May 5th- City Prelims May 6th- Warm up, stretch; 6 x 200 (200 walk rest); 2 miles cool down May 7th- Warm up stretch; 5 miles; 10 x 100 buildups; weights May 8th- Warm up, stretch; 1 x 500, 3 x 300 (full rest); 1 mile cool down May 9th- City Championships
    Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35      
  May 10th- OFF May 11th- Warm up, stretch; 1 x 300 in :43-:47 (15 Min rest); 4 x 70 M. sprints May 12th- Warm up, stretch; 5 x 200 (3:00 cycles); weights May 13th- Warm up, stretch; 1 x 300 (15 min rest); 3 x 200 w/200 walk rest May 14th- Warm up, stretch;  4 x 150 speed markers (1st 50 M sprint, 2nd 50 M build down, 3rd 50 M. jog)- continuous; Handoffs, blocks, hurdle mobility May 15th- IHSA Sectionals May 16th- OFF
    Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD      
  May 10th- OFF May 11th-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights May 12th- Warm up, stretch, Technique drills May 13th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights May 14th- Warm up, stretch; Technique Drills May 15th- IHSA Sectionals May 16th- OFF
  May 10th- Vault in gym C at 10:00 May 11th- With coach Caldow; weight room May 12th- Vault in gym C at 6:30 May 13th- Vault in gym C at 6:30 May 14th- OFF May 15th- IHSA Sectionals May 16th- OFF
    Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%   Weights- Cleans- 3 sets 5, 1 set 10; Half squats 3 sets of 4 @ 70%, 1 set 10 @ 70%; High Step ups 2 sets 16; Hamstrings 3 sets of 5, 2 sets of 8; Low step ups3 sets of 8 INCREASING WEIGHT   Weights- Bench Press 5 sets 5; Squats 5 sets 5; Curls 3 sets 8; Triceps 3 sets 8; Leg extentios 3 sets 8; hamstring curls 3 sets 8; Calf raises 4 sets 12  
  May 10th- OFF May 11th- Warm up, stretch;           4 x 400/200       (full rest); 2 mile cool down May 12th- Warm up, stretch; 5 x 200 w/:45 rest; 5 x 200 w/:15 rest; 2 mile cool down; weights May 13th- 2 x 500, 3 x 300 (full rest); 1 mile cool down May 14th- OFF May 15th- IHSA Sectionals May 16th- OFF, sectional rain date
    Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35      
  May 17th- OFF May 18th- Warm Up, stretch;  1 x 400 in :59-:62 (15 min rest); 4 x 100 buildups May 19th- Warm up, stretch;  5 x 150 M (3:00 cycles);        weights May 20th- Warm up, stretch; 1 mile jog; 8 x 80 M uphill sprints; 8 x 80 M. downhill sprints; 1 mile jog cool down; Weights May 21st- Travel Day May 22nd- IHSA State Championships May 23rd- IHSA State Championships
    Weights- Parallel Squat 1 set 10; Power Clean 1 set 10; Split Squat 1 set 10; Lunge 1 set 10; Lunge clean 1 set 10; step ups 10 x 20; 1/4 squat 1 set 10; sit squat 1 set 10; DARD; A's 20 x 20; Calf Raises 4 sets 15    Weights- Bench press 3 sets 12; Squats 3 sets 8; Military press 3 sets 12; Leg extentions 3 sets 8; Curls 3 sets 12; Hamstring curls 3 sets 12; triceps 3 sets 8; calf raises 4 sets 12; DARD      
  May 17th- OFF May 18th-  Warm up, stretch, Appendix 1 drills; Ooof Circuit; Shot/Disc Plyos; weights May 19th- Warm up, stretch, Technique drills May 20th- Warm up, stretch, Appendix 2 drills; Oof Circuit, Shot/Disc Plyos; Weights May 21st- Travel Day May 22nd- IHSA State Championships May 23rd- IHSA State Championships
  May 17th- Vault in gym C at 10:00 May 18th- Vault in gym C at 6:30 May 19th- Vault in gym C at 6:30 May 20th- Vault in gym C at 6:30 May 21st- Travel Day May 22nd- IHSA State Championships May 23rd- IHSA State Championships
    Weights- Half squats- 2 sets 6 @80%; 1 set 8 @ 90%; single leg hops- 40 each leg; squats- 1 set 5 @ max, 1 set 4 @ max; stair hops- 8 sets stairs each leg; power cleans 1 set 8 @ 70%, 1 set 10 @ 60%; snatch- 1 set 4 @ 90%          
  May 17th- 5 Miles easy May 18th- Warm up, stretch, 3 x 400 Meters with 2:00 rest May 19th- 2 Miles easy, 5 x 100 Meters, weights May 20th- Warm Up, stretch; 4 x 200/200, 2 miles easy, 4 x 200/200, 1 miles cool down May 21st- Travel Day May 22nd- IHSA STATE CHAMPIONSHIPS May 22nd- IHSA STATE CHAMPIONSHIPS
    Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35   Weights- Bench Press 3 x 10; Squats 3 x 15; Military press 3 x 10; Curls 3 x 15; French press 3 x 10; Lat Pull downs 3 x 10; Calf raises; 4 x 25; Hamstring curls 3 x 12; Leg extentions 3 x 12; DARD 1 x 35