I am going to try out just for fun.
So far my schdule will be Tu Th Sat. for speed and wieghts.
06/29/04
Jogged half mile. Striding the last 100m of every lap.
Active stretching
Core work
balance exersices
Drills As Bs quick feet walking high knees
10 med ball accels w/4kg ball (I need to post a video for these. They dont feel right. Maybe someone can give me some feed back?)
cool down stretch
No time for weghts yesterday so, I will do them today.
Warm up
Tempo runs
12x100m in about 18 sec 30 sec rest
stretching afterwards
Did core and wieghts earlier in the day
07/01/04
Warm up
Stretch
Drills (A’s B’s pull throughs,quickstep, walking high knees)
10x20m medball accels
srtretching
7/04/04
Warm up
stretch(active/dynamic)
drills
medball runs 6x20m
4x30m (4.3,4.2,4.1,4.1)
stretch (static)
When is your tryout or camp?
these are the dates. I hope I can make the cut off (3.8 30m and 29" vert)
Smith Town Long Island, NY August 14
*Albany, NY August 29
*Orlando, Florida September 4
*Plattsburgh, NY September 18
*Oswego, NY TBA
I doubt they willl be timin FAT. With a 3.8 FAT I would be sprinting with the big dawgs!!!
7/06/04
Warm up
Active and Dynamic Stretching
Drills (As,Bs Quick feet, Walking As) 2x20m
Stick drills (did a few but I felt like I was trying to hard so I stopped)5x20m
Med ball accels 5x20m (felt ok but still feel sluggish)
Accels from push up position 3x20m (stopped after I started to struggle)
Still feeling like im trying to go fast instead feeling the “flow”…
07/08/04
AM: Wieghts 3x10-12 (3/1/3 tempo)
WU Static stretching (realized my hip flexors are tight as hell. Prob keeping me from getting a full hip extension/full glut contraction when sprinting. Need to fix that)
Core: 2x20 each
reverse hypers
ball crunch
ball cobras
rev crunch on bench
Legs and Back
Squats
single leg romainian DL with a 40 lb DB.
single leg squats with DB
Bent over rows
straight arm pull downs w/cable
pull downs
PM:
Track:
WU
Stretch (dynamic)
Drills 2x20m (As, Bs, Walking high knees, quick feet)
med ball throws 8x20m
(felt sluggish on the grass doing these. I noticed that I drop my trail leg on the start close to my lead leg 
stregnth is low perhaps?)
Stick drills I know these arent the best but I did some any way
10x~20m
5m run up 12 sticks 5.5 feet apart. Felt smooth and fast this time
1 lap cool down
stretch
07/10/04
Just ran today.
Warm up
Stretch
Drills 3x40 m (starting to feel eaiser)
4x20m runs(just did these out of curiosity)
8x20 med ball throws
8x~30m hills (fast)
3x30m flat (I felt like taking the hill work to the track)
Pretty tired. I think Im not going to time myself for a while or at least until I feel really strong.
Need more tempo! Been neglecting it.
07/13/04
weights:
3x:
50%x5
60%x5
75%x5
Cleans from blocks
pulls from floor
Single leg DLs
Core:
3x25 of 4 exercises (2back 2 abs)
Left out eccentric hamsting work
Track:
8 med ball accels 20m
8 80m ins outs (20m fast 20m easy 20m fast)
8 20m hills fast
Still kinda weak on hills. Med balls were not as good as last work out. I think my glutes are still kind of weak ( I dont feel a good contraction yet) Maybe EMS?
took some SNAC ZMA before bed. Not sure if it was my mind or cuz it was late and I was beat but I slept like a baby after I took it 
Sore upper traps from pulls. calf were i tore my achilies tendon is still kind a weak (EMS?)
7/14/04
Warm up on tread mill
static stretching
core
chest (body building style for wifey 
)
7/18/04
Warm up
stretch
Drills 3x20m
A skips
walking As
quick step
8x20m fast + 20m maintain -all around 5.xx for 40m- the first 20m were 2 high to 3 low (2.9-3.2) the last 20m were in about 2 low (2.1 to 2.3)
Hills 4x30 very steep and as fast as possible.
7/20
Wieghts
cleans
pulls
single leg DL
Abs
Warm up
stretch
Drills 3x20m
A skips
walking As
quick step
8x20m fast 20m coast 20m fast.
Cool down stretch
7/22
Warm up
stretch
Drills 3x20m
A skips
walking As
quick step
Jumps
~20 jumps touching the bottom of a football goal post (rested in between jumps)
6x30m-very disapointing I wanted to break 4 sec but it did not happen. I started to huff and puff and try real hard and got slower (too much struggle not enough flow) I just stopped and called it a night w/the 30m
I started playing with the distances tried a 2x20m from standing 2.98 and 3.03 (from falling start)
Cool down w/ 800m and stretching
Need to get more organized w/trainig. HOPEFULLY if I get my GPP dvd I can put together a better training scheme…
7/23
squats (full squats) 3 sets of 5@150 5@185 5@210
lunges (deep) 3 sets of 35lb dbs x5 reps each leg then 40lb db
squats /push press (could not do these to save my life) so I stopped and tried it with a body bar.
Do you have to try out for all these dates, or simply one? I assume the ladder.
I dont have to but I was considering it since I live in NY. I dont think Im going to make the 3.8 for the 30m cut off. Im still at 4.1. I’ll keep at it maybe if I relax and keep training it will happen.
Taking 2 weeks off. I got a cortisone shot in my arch. Still going to keep lifting. No pain so far but we’ll see.
lifting for now until GPP in Sept or Oct.
day one:
3x3 of
bench
2 board bench
Decline
Chambered bar press (at a lighter wieght)
day two:
squat 2x5
paused squat 2x5
single/straight leg DLs
day three:
CG bench
incline db press
day four:
DLs
lats (pull ups and rows)
I will do this until i see my max pounds increase and when i start the GPP i will start more OL type lifting. I will continue the sprint work in a week.