Training Program for Tertiary Men Athletes

100m, 200m, 400m

Periodization

The schedule of dividing the training year into a training period

Five training Periods:

1. Transition Period
2. Training Period
3. Perfection Period
4. Game Period
5. Conditioning Period

Training Program
Main Objective: To develop the physiques, mental power and personality, develop cyclic skills and mastery the skill.
Date of training: June to September
Practice Days: Monday-Tuesday-Wednesday-Thursday-Friday-Saturday
Sunday (Time Trial)

The training year is divided into five training period

I. Transition Period:
Objective: To develop cardiovascular and overall muscular strength
II. Training Period
Objective: To develop cyclic skills
III. Perfection Period
Objective: To master the cyclic skills with speed
IV. Game Period
Objective: To develop confidence in any kind of competition
V. Conditioning Period
Objective: To develop confidence and determination to win games.
Target Competition: “October”
1ST Microcycle
1ST Macrocycle
Note: Sunday morning (Time Trial) (100m – 15 sec. 140 THR) (200m – 30 sec. 136thr) (400m – 1min. 136thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/130 100M/130 100M/ 100M/ 100M/ 100M/

200M AROUND THE OVAL FOR THR THR 120THR 122THR 122THR 116THR
400M 10 MIN.(THR-110), 50X3X30SE 50X5X30SE 50X4X40SEC 50X7X1MIN 50X5X50SEC 50X3X45SE
STRETCHING EXERCISES C C 75X4X40SEC 75X7X1MIN 75X5X50SEC C
TRANSITION 1. NECK STRETCH 75X3X30SE 75X5X30SE 100X4X40SE 100X7X1MIN 100X5X50SE 75X3X45SE
PERIOD: 2. DELTOID STRETCH C C C 120X7X1MIN C C
3. TRICEPS STRETCH 100X3X30S 100X5X30S 120X4X40SE 120X5X50SE 100X3X45S
TO DEVELOP THE 4. BICEPS STRETCH EC EC C 200M/ C EC
CARDIOVASCULA 5. TRUNK STRETCH 120X3X30S 120X5X30S 128THR 120X3X45S
R AND OVERALL 6. HAMSTRING STRETCH EC EC 200M/ 150X7X1MIN 200M/ EC
MUSCULAR 7. QUADRICEPS 123THR 200X7X1MIN 122THR
STRENGTH STRETCH 200M/130 200M/ 150X4X40SE 250X7X1MIN 150X5X50SE 200M/
8. ANKLE STRETCH THR 130THR C C 118THR
150X3X30S 150X5X30S 200X4X40SE 400M/ 200X5X50SE 150X3X45S
UPSTAIRS (2X10 MIN.) EC EC C 130THR C EC
SKIPPING ROPE (300 200X3X30S 200X5X30S 250X4X40SE 350X7X1MIN 250X5X50SE 200X3X45S
REPS) EC EC C 400X7X1MIN C EC
SIT-UPS (3X40) 250X3X30S 250X5X30S 75X7X1MIN 250X3X45S
PUSH-UPS (3X20) EC EC 400M130TH 400M/ EC
2X50M HIGH KNEE R LIGHT 122THR
2X50M STEP JUMP 400M/ 400M/ 350X4X40SE JOGGING 350X5X50SE 400M/
2X50M LEG THROW 128THR 128THR C (COOL- C 121THR
2X50M FULL SPRINT 350X3X30S 350X5X30S 400X6X40SE DOWN 400X5X50SE 350X3X45S
2X50M SKIP EC EC C EXERCISES C EC
2X50M STEP KICK 400X3X30S 400X5X30S 75X6X40SEC 75X5X50SEC 400X3X45S
2X50M SCISSORS EC EC EC
2X50M LEAPPING 75X3X30SE 75X5X30SE LIGHT LIGHT 75X3X45SE
C JOGGING JOGGING C
LIGHT (COOL- (COOL-
JOGGING LIGHT DOWN DOWN LIGHT
(COOL- JOGGING EXERCISES EXERCISES JOGGING
DOWN (COOL- (COOL-
EXERCISES) DOWN DOWN
EXERCISES EXERCISES
INTENSITY LOW MODERATE LOW HIGH MODERATE LOW
2nd Microcycle
1ST Macrocycle
Note: Sunday morning (Time Trial) (100m – 14.5sec. 138thr) (200m – 30 sec. 137thr) (400m – 58sec. 137thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/137THR

200M AROUND THE OVAL FOR 130THR 130THR 133THR 125THR 121THR 50X7X1:10SEC
400M 10 MIN.(THR-110), 50X4X30SE 50X5X40SE 50X7X1MIN 50X6X45SE 50X4X50SE 75X7X1:10SEC
STRETCHING C C 75X7X1MIN C C 100X7X1:10SE
EXERCISES 75X4X30SE 75X5X40SE 100X7X1MI 75X6X45SE 75X4X50SE C
TRANSITION 1. NECK STRETCH C C N C C 120X7X1:10SE
PERIOD: 2. DELTOID STRETCH 100X4X30S 100X5X40S 120X7X1MI 100X6X45S 100X4X50S C
3. TRICEPS STRETCH EC EC N EC EC
4. BICEPS STRETCH 120X4X30S 120X5X40S 120X6X45S 120X4X50S 200M/139THR
TO DEVELOP 5. TRUNK STRETCH EC EC 200M/ EC EC 150X7X1:10SE
THE 6. HAMSTRING 135THR C
CARDIOVASCUL STRETCH 200M/ 200M/ 150X7X1MI 200M127TH 200M123/ 200X7X1:10SE
AR AND 7. QUADRICEPS 134THR 134THR N R THR C
OVERALL STRETCH 150X4X50S 150X5X40S 200X7X1MI 150X6X45S 150X4X50S 250X7X1:10SE
MUSCULAR 8. ANKLE STRETCH EC EC N EC EC C
STRENGTH 200X4X50S 200X5X40S 250X7X1MI 200X6X45S 200X4X50S
UPSTAIRS (2X15 MIN.) EC EC N EC EC 400M/137THR
SKIPPING ROPE 250X4X50S 250X5X40S 250X6X45S 250X4X50S 350X7X1:10SE
(300REPS) EC EC 400M/ EC EC C
SIT-UPS (3X50) 138THR 400X7X1:10SE
PUSH-UPS (3X25) 400M/ 400M/ 350X7X1MI 400M/ 400M126TH C
2X50M HIGH KNEE 137THR 137THR N 129THR R 75X7X1:10SEC
2X50M STEP JUMP 350X4X1MI 350X5X55S 400X7X1MI 350X6X45S 350X4X50S
2X50M LEG THROW N EC N EC EC LIGHT
2X50M FULL SPRINT 400X4X1MI 400X5X55S 75X7X1MIN 400X6X45S 400X4X50S JOGGING
2X50M SKIP N EC EC EC (COOL-DOWN
2X50M STEP KICK 75X4X1MIN 75X5X55SE LIGHT 75X6X45SE 75X4X50SE EXERCISES
2X50M SCISSORS C JOGGING C C
2X50M LEAPPING LIGHT (COOL-
JOGGING LIGHT DOWN LIGHT LIGHT
(COOL- JOGGING EXERCISES JOGGING JOGGING
DOWN (COOL- (COOL- (COOL-
EXERCISES) DOWN DOWN DOWN
EXERCISES EXERCISES EXERCISES
INTENSITY LOW MODERATE HIGH MODERATE LOW HIGH
3RD Microcycle
1ST Macrocycle
Note: Sunday morning (Time Trial) (100m – 14sec. 137thr) (200m – 29sec 137thr) (400m – 57 sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/140THR

200M AROUND THE OVAL FOR 138THR 138THR 140THR 137THR 138THR 50X7X1:10SEC
400M 10 MIN.(THR-110), 50X3X30SE 50X7X30SE 50X8X50SE 50X6X45SE 50X5X30SE 75X7X1:10SEC
STRETCHING C C C C C 100X7X1:10SE
EXERCISES 75X3X30SE 75X7X30SE 75X8X50SE 75X6X45SE 75X5X30SE C
TRANSITION 1. NECK STRETCH C C C C C 120X7X1:10SE
PERIOD: 2. DELTOID STRETCH 100X3X30S 100X7X30S 100X8X50S 100X6X45S 100X5X30S C
3. TRICEPS STRETCH EC EC EC EC EC
4. BICEPS STRETCH 120X3X30S 120X7X30S 120X8X50S 120X6X45S 120X5X30S 200M/140THR
TO DEVELOP 5. TRUNK STRETCH EC EC EC EC EC 150X7X1:15SE
THE 6. HAMSTRING C
CARDIOVASCUL STRETCH 200M/ 200M/ 200M/ 200M/137 200M/ 200X7X1:15SE
AR AND 7. QUADRICEPS 139THR 139THR 140THR 150X6X45S 138THR C
OVERALL STRETCH 150X3X30S 150X7X50S 150X8X50S EC 150X5X30S 250X7X1:15SE
MUSCULAR 8. ANKLE STRETCH EC EC EC 200X6X45S EC C
STRENGTH 200X3X30S 200X7X50S 200X8X50S EC 200X5X30S
UPSTAIRS (3X10 MIN.) EC EC EC 250X6X45S EC 400M/140THR
SKIPPING ROPE 250X3X30S 250X7X50S 250X8X50S EC 250X5X30S 350X7X1:15SE
(400REPS) EC EC EC EC C
SIT-UPS (3X50) 400M/ 400X7X1:15SE
PUSH-UPS (3X25) 400M/ 400M/ 400M/ 138THR 400M/ C
2X50M HIGH KNEE 139THR 140THR 140THR 350X6X55S 140THR 75X7X1:15SEC
2X50M STEP JUMP 350X3X50S 350X7X1MI 350X8X1MI EC 350X5X30S
2X50M LEG THROW EC N N 400X6X55S EC LIGHT
2X50M FULL SPRINT 400X3X50S 400X7X1MI 400X8X1MI EC 400X5X30S JOGGING
2X50M SKIP EC N N 75X6X55SE EC (COOL-DOWN
2X50M STEP KICK 75X3X50SE 75X7X1MIN 75X8X1MIN C 75X5X30SE EXERCISES
2X50M SCISSORS C C
2X50M LEAPPING LIGHT LIGHT LIGHT
LIGHT JOGGING JOGGING JOGGING LIGHT
JOGGING (COOL- (COOL- (COOL- JOGGING
(COOL- DOWN DOWN DOWN (COOL-
DOWN EXERCISES EXERCISES EXERCISES DOWN
 EXERCISES) EXERCISES
INTENSITY LOW HIGH HIGH MODERATE MODERATE HIGH

4TH Microcycle
1ST Macrocycle
Note: Sunday morning (Time Trial) (100m – 13.5 sec 140thr) (200m – 28 sec. 140thr) (400m – 58sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/140THR

200M AROUND THE OVAL FOR 138THR 137THR 140THR 136THR 136THR 50X7X1:00MIN
400M 10 MIN.(THR-110), 50X3X30SE 50X6X40SE 50X8X35SE 50X6X45SE 50X5X30SE 75X7X1:00MIN
STRETCHING C C C C C 100X7X1:00MI
EXERCISES 75X3X30SE 75X6X40SE 75X8X35SE 75X6X45SE 75X5X30SE N
TRANSITION 1. NECK STRETCH C C C C C 120X7X1:00MI
PERIOD: 2. DELTOID STRETCH 100X3X30S 100X6X40S 100X8X35S 100X6X45S 100X5X30S N
3. TRICEPS STRETCH EC EC EC EC EC
TO DEVELOP 4. BICEPS STRETCH 120X3X30S 120X6X40S 120X8X35S 120X6X45S 120X5X30S 200M/141THR
THE 5. TRUNK STRETCH EC EC EC EC EC 150X7X1:10SE
CARDIOVASCUL 6. HAMSTRING C
AR AND STRETCH 200M/ 200M/ 200M/ 200M/ 200M/ 200X7X1:10SE
OVERALL 7. QUADRICEPS 138THR 137THR 140THR 136THR 136THR C
MUSCULAR STRETCH 150X3X30S 150X6X40S 150X8X35S 150X6X45S 150X5X40S 250X7X1:10SE
STRENGTH 8. ANKLE STRETCH EC EC EC EC EC C
200X3X30S 200X6X40S 200X8X35S 200X6X45S 200X5X40S
UPSTAIRS (2X15 MIN.) EC EC EC EC EC 400M/140THR
SKIPPING ROPE 250X3X30S 250X6X40S 250X8X35S 250X6X45S 250X5X40S 350X7X1:20SE
(450REPS) EC EC EC EC EC C
SIT-UPS (3X50) 400X7X1:20SE
PUSH-UPS (2X25) 400M/ 400M/ 400M/ 400M/ 400M/ C
3X50M HIGH KNEE 138THR 137THR 140THR 138THR 138THR 75X7X1:20SEC
3X50M STEP JUMP 350X3X40S 350X6X50S 350X8X35S 350X6X45S 350X5X50S
3X50M LEG THROW EC EC EC EC EC LIGHT
3X50M FULL SPRINT 400X3X40S 400X6X50S 400X8X35S 400X6X45S 400X5X50S JOGGING
3X50M SKIP EC EC EC EC EC (COOL-DOWN
3X50M STEP KICK 75X3X40SE 75X6X50SE 75X8X35SE 75X6X45SE 75X5X50SE EXERCISES
 3X50M SCISSORS C C C C C
3X50M LEAPPING
LIGHT LIGHT LIGHT LIGHT LIGHT
JOGGING JOGGING JOGGING JOGGING JOGGING
(COOL- (COOL- (COOL- (COOL- (COOL-
DOWN DOWN DOWN DOWN DOWN
EXERCISES) EXERCISES EXERCISES EXERCISES EXERCISES
INTENSITY LOW MODERATE HIGH MODERATE MODERATE HIGH

1st Microcycle
2nd Macrocycle
Note: Sunday morning (Time Trial) (100m – 13.5 sec 140thr) (200m – 28 sec. 140thr) (400m – 57sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M 100M 100M 100M 100M 100M

200M AROUND THE OVAL 50X6X30SE 50X6X30SE 50X8X30SE 50X8X55SEC 50X4X30SE 50X10X1:45SEC
400M FOR 10 MIN.(THR- C C C 75X8X55SEC C 75X10X1:45SEC
110), STRETCHING 75X6X30SE 75X6X30SE 75X8X30SE 100X8X55SEC 75X4X30SE 100X10X1:45SE
EXERCISES C C C 120X8X55SEC C C
TRANSITION 1. NECK STRETCH 100X6X30S 100X6X30S 100X8X30S 100X4X30S 120X10X1:45SE
PERIOD: 2. DELTOID STRETCH EC EC EC 200M EC C
3. TRICEPS STRETCH 120X6X30S 120X6X30S 120X8X30S 150X8X1:15SE 120X4X30S
TO DEVELOP 4. BICEPS STRETCH EC EC EC C EC 200M
THE CYCLIC 5. TRUNK STRETCH 200X8X1:15SE 150X10X1:45SE
SKILLS 6. HAMSTRING 200M 200M 200M C 200M C
STRETCH 150X6X40S 150X6X50S 150X8X40S 250X8X1:15SE 150X4X30S 200X10X1:45SE
7. QUADRICEPS EC EC EC C EC C
STRETCH 200X6X40S 200X6X50S 200X8X40S 200X4X30S 250X10X1:45SE
8. ANKLE STRETCH EC EC EC 400M EC C
250X6X40S 250X6X50S 250X8X40S 350X8X1:55SE 250X4X30S
UPSTAIRS (3X15 MIN.) EC EC EC C EC 400M
SKIPPING ROPE 400X8X1:55SE 350X10X1:45SE
(400REPS) 400M 400M 400M C 400M C
SIT-UPS (3X50) 350X6X60S 350X6X55S 350X8X1MI 75X8X1:55SEC 350X4X30S 400X10X1:45SE
PUSH-UPS (2X25) EC EC N EC C
 50M HIGH KNEE 400X6X60S 400X6X55S 400X8X1MI LIGHT 400X4X30S 75X10X1:45SEC
50M STEP JUMP EC EC N JOGGING EC
50M LEG THROW 75X6X60SE 75X6X55SE 75X8X1MIN (COOL-DOWN 75X4X30SE LIGHT JOGGING
50M FULL SPRINT C C EXERCISES C (COOL-DOWN
50M SKIP LIGHT EXERCISES
50M STEP KICK LIGHT LIGHT JOGGING LIGHT
50M SCISSORS JOGGING JOGGING (COOL- JOGGING
50M LEAPPING (COOL- (COOL- DOWN (COOL-
DOWN DOWN EXERCISES DOWN
EXERCISES) EXERCISES EXERCISES
INTENSITY MODERATE MODERATE HIGH HIGH LOW HIGH

2ND Microcycle
2nd Macrocycle
Note: Sunday morning (Time Trial) (100m – 13.5 sec 140thr) (200m – 28 sec. 140thr) (400m – 57sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/140THR 100M/140THR 100M/ 100M/

200M AROUND THE OVAL 135THR 139THR 50X8X50SEC 50X7X55SEC 136THR 138THR
400M FOR 10 MIN.(THR-110), 50X6X30SE 50X8X40SE 75X8X50SEC 75X7X55SEC 50X4X30SE 50X6X45SE
STRETCHING C C 100X8X50SEC 100X7X55SEC C C
EXERCISES 75X6X30SE 75X8X40SE 120X8X50SEC 120X7X55SEC 75X4X30SE 75X6X45SE
TRAINING 1. NECK STRETCH C C C C
PERIOD: 2. DELTOID STRETCH 100X6X30S 100X8X40S 200M/140THR 200M/140THR 100X4X30S 100X6X45S
3. TRICEPS STRETCH EC EC 150X8X1:10SE 150X7X1:15SE EC EC
TO DEVELOP 4. BICEPS STRETCH 120X6X30S 120X8X40S C C 120X4X30S 120X6X45S
THE CYCLIC 5. TRUNK STRETCH EC EC 200X8X1:10SE 200X7X1:15SE EC EC
SKILLS 6. HAMSTRING C C
STRETCH 200M/ 200M/ 250X8X1:10SE 250X7X1:15SE 200M/ 200M138TH
7. QUADRICEPS 135THR 139THR C C 137THR R
STRETCH 150X6X30S 150X8X40S 150X4X30S 150X6X55S
8. ANKLE STRETCH EC EC 400M/140THR 400M/140THR EC EC
200X6X30S 200X8X40S 350X8X1:10SE 350X7X1:15SE 200X4X30S 200X6X55S
UPSTAIRS (25 MIN.) EC EC C C EC EC
SKIPPING ROPE (25 250X6X30S 250X8X40S 400X8X1:00SE 400X7X1:15SE 250X4X30S 250X6X55S
MIN) EC EC C C EC EC
 SIT-UPS (2X50) 75X8X1:10SEC 75X7X1:15SEC
PUSH-UPS (2X25) 400M/ 400M/140 400M/ 400M/
50M HIGH KNEE 135THR 350X8X40S LIGHT LIGHT 137THR 139THR
50M STEP JUMP 350X6X40S EC JOGGING JOGGING 350X4X30S 350X6X60S
50M LEG THROW EC 400X8X40S (COOL-DOWN (COOL-DOWN EC EC
50M FULL SPRINT 400X6X40S EC EXERCISES EXERCISES 400X4X30S 400X6X60S
50M SKIP EC 75X8X40SE EC EC
50M STEP KICK 75X6X40SE C 75X4X30SE 75X6X60SE
50M SCISSORS C C C
50M LEAPPING LIGHT
LIGHT JOGGING LIGHT LIGHT
JOGGING (COOL- JOGGING JOGGING
(COOL- DOWN (COOL- (COOL-
DOWN EXERCISES DOWN DOWN
EXERCISES) EXERCISES EXERCISES
INTENSITY MODERATE HIGH HIGH HIGH LOW MODERATE

3RD Microcycle
2nd Macrocycle
Note: Sunday morning (Time Trial) (100m – 13.5 sec 140thr) (200m – 28 sec. 140thr) (400m – 57sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/

200M AROUND THE OVAL FOR 139THR 140THR 140THR 139THR 135THR 138THR
400M 10 MIN.(THR-110), 50X6X30SE 50X8X50SE 50X8X60SEC 50X7X55SEC 50X4X30SEC 50X5X45SE
STRETCHING EXERCISES C C 75X8X60SEC 75X7X55SEC 75X4X30SEC C
1. NECK STRETCH 75X6X30SE 75X8X50SE 100X8X60SE 100X7X55SE 100X4X30SE 75X5X45SE
TRAINING 2. DELTOID STRETCH C C C C C C
PERIOD: 3. TRICEPS STRETCH 100X6X30S 100X8X50S 120X8X60SE 120X7X55SE 120X4X30SE 100X5X45S
4. BICEPS STRETCH EC EC C C C EC
TO DEVELOP THE 5. TRUNK STRETCH 120X6X30S 120X8X50S 120X5X45S
CYCLIC SKILLS 6. HAMSTRING STRETCH EC EC 200M/ 200M/ 200M/ EC
7. QUADRICEPS 140THR 140THR 135THR
STRETCH 200M/ 200M/ 150X8X60SE 150X7X55SE 150X4X30SE 200M/
8. ANKLE STRETCH 139THR 140THR C C C 138THR
150X6X40S 150X8X50S 200X8X60SE 200X7X55SE 200X4X30SE 150X5X45S
 UPSTAIRS (25 MIN.) EC EC C C C EC
SKIPPING ROPE (25 MIN) 200X6X40S 200X8X50S 250X8X60SE 250X7X55SE 250X4X30SE 200X5X45S
SIT-UPS (2X50) EC EC C C C EC
PUSH-UPS (2X25) 250X6X40S 250X8X50S 250X5X45S
50M HIGH KNEE EC EC 400M/ 400M/ 400M/ EC
50M STEP JUMP 138THR 140THR 135THR
50M LEG THROW 400M/ 400M/ 350X8X60SE 350X7X55SE 350X4X30SE 400M/
50M FULL SPRINT 139THR 140THR C C C 139THR
50M SKIP 350X6X40S 350X8X50S 400X8X60SE 400X7X55SE 400X4X30SE 350X5X55S
50M STEP KICK EC EC C C C EC
50M SCISSORS 400X6X40S 400X8X50S 75X8X60SEC 75X7X55SEC 75X4X30SEC 400X5X55S
50M LEAPPING EC EC EC
75X6X40SE 75X8X50SE LIGHT LIGHT LIGHT 75X5X55SE
C JOGGING JOGGING JOGGING C
LIGHT (COOL- (COOL- (COOL-
JOGGING LIGHT DOWN DOWN DOWN LIGHT
(COOL- JOGGING EXERCISES EXERCISES EXERCISES JOGGING
DOWN (COOL- (COOL-
EXERCISES) DOWN DOWN
EXERCISES EXERCISES
INTENSITY MODERATE HIGH HIGH HIGH LOW MODERATE

4TH Microcycle
2nd Macrocycle
Note: Sunday morning (Time Trial) (100m – 13sec 140thr) (200m – 27 sec. 140thr) (400m – 56sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/140THR 100M/140THR 100M/ 100M/ 100M/

200M AROUND THE OVAL 138THR 50X8X1:05SEC 50X8X1:10SEC 138THR 139THR 139THR
400M FOR 10 MIN.(THR-110), 50X6X30SE 75X8X1:10SEC 75X8X1:10SEC 50X4X45SE 50X6X50SE 50X5X45SE
STRETCHING C 100X8X1:10SE 100X8X1:10SE C C C
EXERCISES 75X6X30SE C C 75X4X45SE 75X6X50SE 75X5X45SE
PERFECTION 1. NECK STRETCH C 120X8X1:10SE 120X8X1:10SE C C C
PERIOD: 2. DELTOID STRETCH 100X6X30S C C 100X4X45S 100X6X50S 100X5X45S
3. TRICEPS STRETCH EC EC EC EC
TO MASTER 4. BICEPS STRETCH 120X6X30S 200M/140THR 200M/140THR 120X4X45S 120X6X50S 120X5X45S
THE CYCLIC 5. TRUNK STRETCH EC 150X8X1:10SE 150X8X1:10SE EC EC EC
SKILLS WITH 6. HAMSTRING C C
SPEED STRETCH 200M/ 200X8X1:10SE 200X8X1:10SE 200M/ 200M/ 200M/
7. QUADRICEPS 138THR C C 138THR 138THR 139THR
STRETCH 150X6X30S 250X8X1:10SE 250X8X1:10SE 150X4X45S 150X6X50S 150X5X45S
8. ANKLE STRETCH EC C C EC EC EC
200X6X30S 200X4X45S 200X6X50S 200X5X45S
UPSTAIRS (25 MIN.) EC 400M/140THR 400M/140THR EC EC EC
SKIPPING ROPE (25 250X6X30S 350X8X1:10SE 350X8X1:10SE 250X4X45S 250X6X50S 250X5X45S
MIN) EC C C EC EC EC
SIT-UPS (2X50) 400X8X1:10SE 400X8X1:10SE
PUSH-UPS (2X25) 400M/ C C 400M/ 400M/ 400M/
50M HIGH KNEE 138THR 75X8X1:10SEC 75X8X50SEC 139THR 138THR 140THR
50M STEP JUMP 350X6X30S 350X4X45S 350X6X50S 350X5X45S
50M LEG THROW EC LIGHT LIGHT EC EC EC
50M FULL SPRINT 400X6X30S JOGGING JOGGING 400X4X45S 400X6X50S 400X5X45S
50M SKIP EC (COOL-DOWN (COOL-DOWN EC EC EC
50M STEP KICK 75X6X30SE EXERCISES EXERCISES 75X4X45SE 75X6X50SE 75X5X45SE
50M SCISSORS C C C
50M LEAPPING LIGHT
JOGGING LIGHT LIGHT LIGHT
(COOL- JOGGING JOGGING JOGGING
DOWN (COOL- (COOL- (COOL-
EXERCISES) DOWN DOWN DOWN
EXERCISES EXERCISES EXERCISES
INTENSITY MODERATE HIGH HIGH LOW MODERATE MODERATE

1ST Microcycle
3RD Macrocycle
Note: Sunday morning (Time Trial) (100m – 13sec 140thr) (200m – 27 sec. 140thr) (400m – 56sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/140THR 100M/ 100M/ 100M/ 100M/

200M AROUND THE OVAL FOR 140THR 50X8X1:10SEC 139THR 140THR 138THR 139THR
400M 10 MIN.(THR-110), 50X8X1MIN 75X8X1:10SEC 50X4X30SE 50X8X55SE 50X3X30SE 50X5X55SE
STRETCHING 75X8X1MIN 100X8X1:10SE C C C C
 EXERCISES 100X8X1MI C 75X4X30SE 75X8X55SE 75X3X30SE 75X5X55SE
PERFECTION 1. NECK STRETCH N 120X8X1:10SE C C C C
PERIOD: 2. DELTOID STRETCH 120X8X1MI C 100X4X30S 100X8X55S 100X3X30S 100X5X55S
3. TRICEPS STRETCH N EC EC EC EC
TO MASTER THE 4. BICEPS STRETCH 200M/140THR 120X4X30S 120X8X55S 120X3X30S 120X5X55S
CYCLIC SKILLS 5. TRUNK STRETCH 200M140TH 150X8X1:10SE EC EC EC EC
WITH SPEED 6. HAMSTRING R C
STRETCH 150X8X1MI 200X8X1:10SE 200M/ 200M/ 200M/ 200M/
7. QUADRICEPS N C 138THR 140THR 138THR 139THR
STRETCH 200X8X1MI 250X8X1:10SE 150X4X30S 150X8X1MI 150X4X40S 150X5X55S
8. ANKLE STRETCH N C EC N EC EC
250X8X1MI 200X4X30S 200X8X1MI 200X4X40S 200X5X55S
UPSTAIRS (25 MIN.) N 400M/140THR EC N EC EC
SKIPPING ROPE (25 350X8X1:10SE 250X4X30S 250X8X1MI 250X4X40S 250X5X55S
MIN) 400M/ C EC N EC EC
SIT-UPS (2X50) 140THR 400X8X1:10SE
PUSH-UPS (2X25) 350X8X1MI C 400M/ 400M/ 400M/ 400M/
50M HIGH KNEE N 75X8X1:10SEC 139THR 140THR 139THR 139THR
50M STEP JUMP 400X8X1MI 350X4X30S 350X8X1MI 350X4X50S 350X5X55S
50M LEG THROW N LIGHT EC N EC EC
50M FULL SPRINT 75X8X1MIN JOGGING 400X4X30S 400X8X1MI 400X4X50S 400X5X55S
50M SKIP (COOL-DOWN EC N EC EC
50M STEP KICK LIGHT EXERCISES 75X4X30SE 75X8X1MIN 75X4X50SE 75X5X55SE
50M SCISSORS JOGGING C C C
50M LEAPPING (COOL- LIGHT
DOWN LIGHT JOGGING LIGHT LIGHT
EXERCISES) JOGGING (COOL- JOGGING JOGGING
(COOL- DOWN (COOL- (COOL-
DOWN EXERCISES DOWN DOWN
EXERCISES EXERCISES EXERCISES
INTENSITY HIGH HIGH LOW HIGH LOW MODERATE

2ND Microcycle
3RD Macrocycle
Note: Sunday morning (Time Trial) (100m – 12.7sec 140thr) (200m – 26.4 sec. 140thr) (400m – 55.2sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT
100M WARM-UP: JOGGING 100M/140THR 100M/140THR 100M/ 100M/ 100M/ 100M/
200M AROUND THE OVAL 50X8X50SEC 50X7X50SEC 139THR 140THR 137THR 139THR
400M FOR 10 MIN.(THR-110), 75X8X50SEC 75X7X50SEC 50X6X30SE 50X7X35SE 50X4X30SE 50X6X45SE
STRETCHING 100X8X50SEC 100X7X50SEC C C C C
EXERCISES 120X8X50SEC 120X7X50SEC 75X6X30SE 75X7X35SE 75X4X30SE 75X6X45SE
PERFECTION 1. NECK STRETCH C C C C
PERIOD: 2. DELTOID STRETCH 200M/140THR 200M140THR 100X6X40S 100X7X35S 100X4X30S 100X6X45S
3. TRICEPS STRETCH 150X8X50SEC 150X7X50SEC EC EC EC EC
TO MASTER 4. BICEPS STRETCH 200X8X50SEC 200X7X50SEC 120X6X40S 120X7X45S 120X4X30S 120X6X45S
THE CYCLIC 5. TRUNK STRETCH 250X8X50SEC 250X7X50SEC EC EC EC EC
SKILLS WITH 6. HAMSTRING
SPEED STRETCH 400M/140THR 400M140THR 200M139TH 200M/ 200M/ 200M/
7. QUADRICEPS 350X8X1:10SE 350X7X1:10SE R 140THR 138THR 140THR
STRETCH C C 150X6X40S 150X7X55S 150X4X30S 150X6X45S
8. ANKLE STRETCH 400X8X1:10SE 400X7X1:10SE EC EC EC EC
C C 200X6X40S 200X7X55S 200X4X30S 200X6X45S
UPSTAIRS (25 MIN.) 75X8X1:10SEC 75X7X1:10SEC EC EC EC EC
SKIPPING ROPE (25 250X6X40S 250X7X55S 250X4X30S 250X6X45S
MIN) LIGHT LIGHT EC EC EC EC
SIT-UPS (2X50) JOGGING JOGGING
PUSH-UPS (2X25) (COOL-DOWN (COOL-DOWN 400M/ 400M/ 400M/ 400M/
50M HIGH KNEE EXERCISES) EXERCISES 140THR 140THR 138THR 140THR
50M STEP JUMP 350X6X40S 350X7X55S 350X4X30S 350X6X45S
50M LEG THROW EC EC EC EC
50M FULL SPRINT 400X6X40S 400X7X55S 400X4X30S 400X6X45S
50M SKIP EC EC EC EC
50M STEP KICK 75X6X40SE 75X7X55SE 75X4X30SE 75X6X45SE
50M SCISSORS C C C C
50M LEAPPING
LIGHT LIGHT LIGHT LIGHT
JOGGING JOGGING JOGGING JOGGING
(COOL- (COOL- (COOL- (COOL-
DOWN DOWN DOWN DOWN
EXERCISES EXERCISES EXERCISES EXERCISES
INTENSITY HIGH HIGH MODERATE HIGH LOW MODERATE
3rd Microcycle
3RD Macrocycle
Note: Sunday morning (Time Trial) (100m – 12.7sec 140thr) (200m – 26.4 sec. 140thr) (400m – 55.2sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/

200M AROUND THE OVAL FOR 140THR 140THR 139THR 140THR 139THR 139THR
400M 10 MIN.(THR-110), 50X7X30SE 50X8X50SE 50X6X30SEC 50X8X45SEC 50X4X30SEC 50X6X45SE
STRETCHING EXERCISES C C 75X6X30SEC 75X8X45SEC 75X4X30SEC C
1. NECK STRETCH 75X7X30SE 75X8X40SE 100X6X50SE 100X8X45SE 100X4X30SE 75X6X45SE
GAME PERIOD: 2. DELTOID STRETCH C C C C C C
3. TRICEPS STRETCH 100X7X40S 100X8X50S 120X6X50SE 120X8X45SE 120X4X30SE 100X6X1MI
TO DEVELOP 4. BICEPS STRETCH EC EC C C C N
CONFEDENCE IN 5. TRUNK STRETCH 120X7X40S 120X8X50S 120X6X1MI
ANY KIND OF 6. HAMSTRING STRETCH EC EC 200M/ 200M/ 200M/ N
COMPETITION 7. QUADRICEPS 139THR 140THR 139THR
STRETCH 200M/ 200M/ 150X6X60SE 150X8X1MIN 150X4X30SE 200M/
8. ANKLE STRETCH 140THR 140THR C 200X8X1MIN C 140THR
150X7X50S 150X8X1MI 200X6X60SE 250X8X1MIN 200X4X30SE 150X6X1MI
UPSTAIRS (25 MIN.) EC N C C N
SKIPPING ROPE (25 MIN) 200X7X50S 200X8X1MI 250X6X60SE 400M/ 250X4X30SE 200X6X1MI
SIT-UPS (2X50) EC N C 140THR C N
PUSH-UPS (2X25) 250X7X50S 250X8X1MI 350X8X1MIN 250X6X1MI
50M HIGH KNEE EC N 400M/ 400X8X1MIN 400M/ N
50M STEP JUMP 139THR 75X8X1MIN 139THR
50M LEG THROW 400M/ 400M/ 350X6X50SE 350X4X30SE 400M/
50M FULL SPRINT 140THR 140THR C LIGHT C 140THR
50M SKIP 350X7X50S 350X8X1MI 400X6X50SE JOGGING 400X4X30SE 350X6X1MI
50M STEP KICK EC N C (COOL- C N
50M SCISSORS 400X7X60S 400X8X1MI 75X6X50SEC DOWN 75X4X30SEC 400X6X1MI
50M LEAPPING EC N EXERCISES N
75X7X50SE 75X8X1MIN LIGHT LIGHT 75X6X1MIN
C JOGGING JOGGING
LIGHT (COOL- (COOL- LIGHT
LIGHT JOGGING DOWN DOWN JOGGING
JOGGING (COOL- EXERCISES EXERCISES (COOL-
(COOL- DOWN DOWN
DOWN EXERCISES EXERCISES
EXERCISES)
INTENSITY HIGH HIGH MODERATE HIGH LOW MODERATE
4th Microcycle
3RD Macrocycle
Note: Sunday morning (Time Trial) (100m – 12.2sec 140thr) (200m – 26 sec. 140thr) (400m – 55sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/140THR 100M/ 100M/ 100M/140THR 100M/ 100M/

200M AROUND THE OVAL 50X8X50SEC 139THR 139THR 50X7X45SEC 137THR 140THR
400M FOR 10 MIN.(THR-110), 75X8X50SEC 50X6X30SE 50X6X30SE 75X7X45SEC 50X4X30SE 50X7X55SE
STRETCHING 100X8X50SEC C C 100X7X55SEC C C
EXERCISES 120X8X50SEC 75X6X30SE 75X6X30SE 120X7X55SEC 75X4X30SE 75X7X55SE
GAME PERIOD: 1. NECK STRETCH C C C C
2. DELTOID STRETCH 200M/140THR 100X6X50S 100X6X50S 200M/140THR 100X4X60S 100X7X55S
TO DEVELOP 3. TRICEPS STRETCH 150X8X1MIN EC EC 150X7X1:05SE EC EC
CONFEDENCE 4. BICEPS STRETCH 200X8X1MIN 120X6X50S 120X6X50S C 120X4X60S 120X7X55S
IN ANY KIND OF 5. TRUNK STRETCH 250X8X1MIN EC EC 200X7X1:05SE EC EC
COMPETITION 6. HAMSTRING C
STRETCH 400M/140THR 200M/ 200M/ 250X7X1:05SE 200M/ 200M/
7. QUADRICEPS 350X8X1:10SE 140THR 138THR C 136THR 140THR
STRETCH C 150X6X50S 150X6X50S 150X4X60S 150X7X1MI
8. ANKLE STRETCH 400X8X1:10SE EC EC 400M/140THR EC N
C 200X6X50S 200X6X50S 350X7X1:05SE 200X4X60S 200X7X1MI
UPSTAIRS (25 MIN.) 75X8X1:10SEC EC EC C EC N
SKIPPING ROPE (25 250X6X50S 250X6X50S 400X7X1:05SE 250X4X60S 250X7X1MI
MIN) LIGHT EC EC C EC N
SIT-UPS (2X50) JOGGING 75X7X1:05SEC
PUSH-UPS (2X25) (COOL-DOWN 400M/ 400M/ 400M/ 400M/
50M HIGH KNEE EXERCISES) 140THR 138THR LIGHT 136THR 140THR
50M STEP JUMP 350X6X50S 350X6X50S JOGGING 350X4X60S 350X7X1MI
50M LEG THROW EC EC (COOL-DOWN EC N
50M FULL SPRINT 400X6X50S 400X6X50S EXERCISES 400X4X50S 400X7X1MI
50M SKIP EC EC EC N
50M STEP KICK 75X6X50SE 75X6X50SE 75X4X50SE 75X7X1MIN
50M SCISSORS C C C
50M LEAPPING LIGHT
LIGHT LIGHT LIGHT JOGGING
JOGGING JOGGING JOGGING (COOL-
(COOL- (COOL- (COOL- DOWN
DOWN DOWN DOWN EXERCISES
EXERCISES EXERCISES EXERCISES
 INTENSITY HIGH MODERATE MODERATE HIGH LOW HIGH

1ST Microcycle
4TH Macrocycle
Note: Sunday morning (Time Trial) (100m – 12.2sec 140thr) (200m – 26 sec. 140thr) (400m – 54.3 sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/

200M AROUND THE OVAL FOR 140THR 139THR 138THR 140THR 136THR 138THR
400M 10 MIN.(THR-110), 50X7X35SE 50X5X30SE 50X5X30SEC 50X8X45SEC 50X4X30SEC 50X5X45SE
STRETCHING EXERCISES C C 75X5X30SEC 75X8X45SEC 75X4X30SEC C
1. NECK STRETCH 75X7X40SE 75X5X30SE 100X5X30SE 100X8X45SE 100X4X30SE 75X5X45SE
GAME PERIOD: 2. DELTOID STRETCH C C C C C C
3. TRICEPS STRETCH 100X7X55S 100X5X30S 120X5X50SE 120X8X45SE 120X4X30SE 100X5X45S
TO DEVELOP 4. BICEPS STRETCH EC EC C C C EC
CONFEDENCE IN 5. TRUNK STRETCH 120X7X55S 120X5X50S 120X5X45S
ANY KIND OF 6. HAMSTRING STRETCH EC EC 200M/ 200M/ 200M/ EC
COMPETITION 7. QUADRICEPS 137THR 140THR 136THR
STRETCH 200M/ 200M/ 150X5X50SE 150X8X1MIN 150X4X40SE 200M/
8. ANKLE STRETCH 140THR 140THR C 200X8X1MIN C 138THR
150X7X55S 150X5X50S 200X5X50SE 250X8X1MIN 200X4X40SE 150X5X45S
UPSTAIRS (25 MIN.) EC EC C C EC
SKIPPING ROPE (25 MIN) 200X7X55S 200X5X50S 250X5X50SE 400M/ 250X4X40SE 200X5X45S
SIT-UPS (2X50) EC EC C 140THR C EC
PUSH-UPS (2X25) 250X7X55S 250X5X50S 350X8X1MIN 250X5X45S
50M HIGH KNEE EC EC 400M/ 400X8X1MIN 400M/ EC
50M STEP JUMP 137THR 75X8X1MIN 137THR
50M LEG THROW 400M/ 400M/ 350X5X50SE 350X4X40SE 400M/
50M FULL SPRINT 140THR 140THR C LIGHT C 138THR
50M SKIP 350X7X55S 350X5X50S 400X5X50SE JOGGING 400X4X40SE 350X5X45S
50M STEP KICK EC EC C (COOL- C EC
50M SCISSORS 400X7X55S 400X5X50S 75X5X50SEC DOWN 75X4X40SEC 400X5X45S
50M LEAPPING EC EC EXERCISES EC
75X7X55SE 75X5X50SE LIGHT LIGHT 75X5X45SE
C C JOGGING JOGGING C
(COOL- (COOL-
 LIGHT LIGHT DOWN DOWN LIGHT
JOGGING JOGGING EXERCISES EXERCISES JOGGING
(COOL- (COOL- (COOL-
DOWN DOWN DOWN
EXERCISES) EXERCISES EXERCISES
INTENSITY HIGH MODERATE MODERATE HIGH LOW MODERATE

2ND Microcycle
4TH Macrocycle
Note: Sunday morning (Time Trial) (100m – 12 sec 140thr) (200m – 25.7 sec. 140thr) (400m – 54.1 sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M 100M 100M 100M 100M

200M AROUND THE OVAL FOR 140THR 50X5X30SE 50X5X30SEC 50X6X45SEC 50X4X30SEC 50X6X45SE
400M 10 MIN.(THR-110), 50X8X50SE C 75X5X40SEC 75X6X45SEC 75X4X30SEC C
STRETCHING EXERCISES C 75X5X30SE 100X5X40SE 100X6X55SE 100X4X35SE 75X6X45SE
1. NECK STRETCH 75X8X50SE C C C C C
CONDITIONING 2. DELTOID STRETCH C 100X5X40S 120X5X50SE 120X6X55SE 120X4X35SE 100X6X55S
PERIOD: 3. TRICEPS STRETCH 100X8X60S EC C C C EC
4. BICEPS STRETCH EC 120X5X40S 120X6X55S
TO DEVELOP 5. TRUNK STRETCH 120X7X60S EC 200M 200M 200M EC
DETERMINATION 6. HAMSTRING STRETCH EC 150X5X50SE 150X6X55SE 150X4X35SE
TO WIN GAMES 7. QUADRICEPS 200M C C C 200M
STRETCH 200M/ 150X5X50S 200X5X50SE 200X6X55SE 200X4X35SE 150X6X55S
8. ANKLE STRETCH 140THR EC C C C EC
150X7X60S 200X5X50S 250X5X50SE 250X6X55SE 250X4X40SE 200X6X55S
UPSTAIRS (25 MIN.) EC EC C C C EC
SKIPPING ROPE (25 MIN) 200X8X60S 250X5X50S 250X6X55S
SIT-UPS (2X50) EC EC 400M 400M 400M EC
PUSH-UPS (2X25) 250X8X60S 350X5X50SE 350X6X55SE 350X4X40SE
50M HIGH KNEE EC 400M C C C 400M
50M STEP JUMP 350X5X50S 400X5X50SE 400X6X55SE 400X4X40SE 350X6X60S
50M LEG THROW 400M/ EC C C C EC
50M FULL SPRINT 140THR 400X5X50S 75X5X50SEC 75X6X55SEC 75X4X40SEC 400X6X60S
50M SKIP 350X7X60S EC EC
50M STEP KICK EC 75X5X50SE LIGHT LIGHT LIGHT 75X6X60SE
 50M SCISSORS 400X8X60S C JOGGING JOGGING JOGGING C
50M LEAPPING EC (COOL- (COOL- (COOL-
75X7X60SE LIGHT DOWN DOWN DOWN LIGHT
C JOGGING EXERCISES EXERCISES EXERCISES JOGGING
(COOL- (COOL-
LIGHT DOWN DOWN
JOGGING EXERCISES EXERCISES
(COOL-
DOWN
EXERCISES)
INTENSITY HIGH MODERATE MODERATE MODERATE LOW MODERATE

3rd Microcycle
4TH Macrocycle
Note: Sunday morning (Time Trial) (100m – 11.7 sec 140thr) (200m – 25.4 sec. 140thr) (400m – 53.6 sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/

200M AROUND THE OVAL FOR 140THR 139THR 140THR 140THR 139THR 140THR
400M 10 MIN.(THR-110), 50X8X30SE 50X5X30SE 50X5X30SEC 50X6X45SEC 50X4X30SEC 50X6X45SE
STRETCHING EXERCISES C C 75X5X30SEC 75X6X45SEC 75X4X30SEC C
1. NECK STRETCH 75X8X30SE 75X5X30SE 100X5X50SE 100X6X45SE 100X4X30SE 75X6X45SE
CONDITIONING 2. DELTOID STRETCH C C C C C C
PERIOD: 3. TRICEPS STRETCH 100X8X1MI 100X5X50S 120X5X50SE 120X6X55SE 120X4X40SE 100X6X45S
4. BICEPS STRETCH N EC C C C EC
TO DEVELOP 5. TRUNK STRETCH 120X8X1MI 120X5X50S 120X6X55S
DETERMINATION 6. HAMSTRING STRETCH N EC 200M/ 200M/ 200M/ EC
TO WIN GAMES 7. QUADRICEPS 140THR 140THR 139THR
STRETCH 200M/ 200M/ 150X5X50SE 150X6X55SE 150X4X40SE 200M/
8. ANKLE STRETCH 140THR 140THR C C C 140THR
150X8X1MI 150X5X50S 200X5X50SE 200X6X55SE 200X4X40SE 150X6X55S
UPSTAIRS (25 MIN.) N EC C C C EC
SKIPPING ROPE (25 MIN) 200X8X1MI 200X5X50S 250X5X50SE 250X6X55SE 250X4X40SE 200X6X55S
SIT-UPS (2X50) N EC C C C EC
PUSH-UPS (2X25) 250X8X1MI 250X5X50S 250X6X55S
50M HIGH KNEE N EC 400M/ 400M/ 400M/ EC
 50M STEP JUMP 140THR 140THR 140THR
50M LEG THROW 400M/ 400M/ 350X5X50SE 350X6X55SE 350X4X40SE 400M/
50M FULL SPRINT 140THR 140THR C C C 140THR
50M SKIP 350X8X1MI 350X5X50S 400X5X50SE 400X6X55SE 400X4X50SE 350X6X55S
50M STEP KICK N EC C C C EC
50M SCISSORS 400X8X1MI 400X5X50S 75X5X50SEC 75X6X55SEC 75X4X50SEC 400X6X55S
50M LEAPPING N EC EC
75X8X1MIN 75X5X50SE LIGHT LIGHT LIGHT 75X6X55SE
C JOGGING JOGGING JOGGING C
LIGHT (COOL- (COOL- (COOL-
JOGGING LIGHT DOWN DOWN DOWN LIGHT
(COOL- JOGGING EXERCISES EXERCISES EXERCISES JOGGING
DOWN (COOL- (COOL-
EXERCISES) DOWN DOWN
EXERCISES EXERCISES
INTENSITY HIGH MODERATE MODERATE MODERATE LOW MODERATE

4th Microcycle
4TH Macrocycle
Note: Sunday morning (Time Trial) (100m – 11.3 sec 140thr) (200m – 25.1 sec. 140thr) (400m – 53.2 sec 140thr)
EVENT EVERYDAY ACTIVITIES MON TUE WED THU FRI SAT

100M WARM-UP: JOGGING 100M/ 100M/ 100M/ 100M/ 100M/ 100M/

200M AROUND THE OVAL FOR 140THR 140THR 140THR 140THR 140THR 140THR
400M 10 MIN.(THR-110), 50X7X30SE 50X5X30SE 50X5X30SEC 50X6X45SEC 50X4X30SEC 50X5X45SE
STRETCHING EXERCISES C C 75X5X30SEC 75X6X45SEC 75X4X30SEC C
1. NECK STRETCH 75X7X30SE 75X5X30SE 100X5X30SE 100X6X45SE 100X4X30SE 75X5X45SE
2. DELTOID STRETCH C C C C C C
CONDITIONING 3. TRICEPS STRETCH 100X7X1MI 100X5X30S 120X5X40SE 120X6X45SE 120X4X30SE 100X5X45S
PERIOD: 4. BICEPS STRETCH N EC C C C EC
5. TRUNK STRETCH 120X7X1MI 120X5X40S 120X5X45S
TO DEVELOP 6. HAMSTRING STRETCH N EC 200M/ 200M/ 200M/ EC
DETERMINATION 7. QUADRICEPS 140THR 140THR 140THR
TO WIN GAMES STRETCH 200M/ 200M/ 150X5X40SE 150X6X45SE 150X4X30SE 200M/
8. ANKLE STRETCH 140THR 139THR C C C 140THR
150X7X1MI 150X5X40S 200X5X40SE 200X6X45SE 200X4X30SE 150X5X45S
 UPSTAIRS (25 MIN.) N EC C C C EC
SKIPPING ROPE (25 MIN) 200X7X1MI 200X5X50S 250X5X40SE 250X6X45SE 250X4X30SE 200X5X45S
SIT-UPS (2X50) N EC C C C EC
PUSH-UPS (2X25) 250X7X1MI 250X5X50S 250X5X45S
50M HIGH KNEE N EC 400M/ 400M/ 400M/ EC
50M STEP JUMP 140THR 140THR 139THR
50M LEG THROW 400M/ 400M/ 350X5X40SE 350X6X45SE 350X4X30SE 400M/
50M FULL SPRINT 140THR 139THR C C C 140THR
50M SKIP 350X7X1MI 350X5X50S 400X5X40SE 400X6X45SE 400X4X30SE 350X5X45S
50M STEP KICK N EC C C C EC
50M SCISSORS 400X7X1MI 400X5X50S 75X5X40SEC 75X6X45SEC 75X4X30SEC 400X5X45S
50M LEAPPING N EC EC
75X7X1MIN 75X5X50SE LIGHT LIGHT LIGHT 75X5X45SE
C JOGGING JOGGING JOGGING C
LIGHT (COOL- (COOL- (COOL-
JOGGING LIGHT DOWN DOWN DOWN LIGHT
(COOL- JOGGING EXERCISES EXERCISES EXERCISES JOGGING
DOWN (COOL- (COOL-
EXERCISES) DOWN DOWN
EXERCISES EXERCISES
INTENSITY HIGH MODERATE MODERATE MODERATE LOW MODERATE