ALL Season work-out  by Oscar Peyton     

Here's a list of the exercises I do to prepare for competition year round. Remember, If you have a specific weakness, you must find the appropriate exercise (s) to strengthen that muscle group. Recurring injuries in a certain area indicates muscle weaknesses in that area or an opposing area.

 Basic Strength Exercises          Reps                        Frequency

1. push-ups                            30 - 100                       Daily
2. sit-ups                                30 - 100                       Daily
3. squats (body weight)          50 - 100                       Daily     
4. Lunges (body weight)         20 L & 20 R                  Daily
5. heel-ups                             100 - 200                     Daily
6. Stretch                               Twice                           Daily

Speed Training Exercises           Reps                        Frequency
 
1. high knees                         3 x 50 meters              5 days/wk
2. rat-a-tats                           3 x 50 meters              5 days/wk
3. 400 meters                        3 x 80% of max           3 days/wk
4. 200 meters                        3 x 85% of max           3 days/wk
5. 100 meters                        4 x 90% of max           3 days/wk
6. jog                                     2-3 miles                     1 day/wk

7. hill or stair runs                 10 x 50 meters @ 90% 1 day/wk

Make sure you jog 800 to 1600 meters before Speed Training.  Every other day, I do leg curls. Put on 5 lb. ankle weights and lie on bed on your stomach with feet hanging out just past the knees. Raise legs from the knee to the butt and back down (1 rep). Do 50 - 200 reps.