*Men, here is some suggested training for the first part of summer.  The biggest thing is staying active and working your way back into things after some time off.  Some more specific suggestions will follow in the 2nd summer cycle.  I hope you're all enjoying your summer!

SPRINTS/HURDLES/JUMPS/MULTI'S: 

Summer Cycle #1 of 2

Weeks 1-4, then rest week
Weights: Progression by week unless otherwise noted (week 1: 2x15, week 2: 3x10, week 3: 4x8, week 4: 5x8)

Mondays
Sprint Warm-up #1
8-12 100's on the minute (on grass)
Bounding Series 1 x 50 yards
1-4 Stadiums - 5 minute rest
Cardinal x 20
Hurdle Walk-Overs (right lead, left lead, then up 2 back one)

Tuesdays
Bench Press
Single Leg Squats - foot on bench holding Db's
DB arm-swings (running motion) setsx25 seconds fast!
DB Step-ups onto bench
Glute/Ham Hypers on rack
Plank to failure x 2

Thursdays
Sprint Warm-up #2
3-5 200's at 30-35 seconds (2 minutes rest)
2-6 easy 400's - jog curves, stride out on straights (full recovery)
60 yard in and outs (sprint 20, easy 20, sprint 20)
Piper x 20

Friday 
800 meter jogging warm-up
Med Ball Strength x 10
Pedestal x 10
Hang Clean High Pulls 3-5 sets x 8 reps
DB Incline Chest Press
Walking Lunges
4x50 abs of choice

Note - Mix in a 30+ minute tempo run on either Wednesday or over the weekend

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THROWS:

Summer Cycle #1 of 2

Weeks 1-4, then rest week 
Weights: Progression by week (week 1: 2x18, week 2: 3x15, week 3: 4x15, week 4: 5x10)

Monday
Full Warm-Up
5-8x50 yard buildups
Pedestal x 10
Core Lifts:
Bench Press 
Back Squats
Upright Rows
RDL'S 
Russian Twists w/plate

Tuesday
Full Warm-up
3x30 yard buildups
Aux Lifts:
Flys, Bench Rows
Lunge walks (no weight), Calf Raisers
Curls, Bench Dips
Pushups, Sit-ups

Thursday
Full Warm-up
5-8 100's with walk back recovery (run on the turf)
Pedestal x 10
Incline Bench Press
Front Squats
Plate 'Half Moons'

Friday
Jog warm-up
Aux Lifts:
DB Chest Press
Lat Pulldown
Dynamic Step-Ups
Single Leg TD's
Straight Bar Curls
Skull Crushers
800-1600 meter jogging cooldown/easy run

Note - Mix in a day of fitness… on an off day or on the weekend… elip. Machine, jogging, roller-bladding, raquetball, etc.

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DISTANCE: Should have your info from Paul!