Happy Thanksgiving to our USA neighbors / Explosive medicine ball / 100mh speed training

November 27, 2019 by angela coon

 I love this hand written note from Charlie. ( Charles Merrick Francis is CMF on top of page/ my mom made this letter head for him)  Charlie was very creative. I wanted him to do an entire sketch book of drawings of drills and exercises because they were fun and hand done and they seemed to jump off the page.

I did a lot of medicine ball training. A few of the drills are shown above in his stick person drawings. The bulk of the explosive med ball work was performed in the spring and in the fall. These exercises illustrated above are shown live in video in GPP or General Preparation Phase ( for all sports) here. I am performing the drills in GPP video just after giving birth to our son born in 1999. 





Charlie wrote these speed training workouts for me out for me at some point when I was training on my own in California. We used to go to the Bay area and stay with his room mate from college John and Marilyn near Stanford. John and Marilyn had 3 girls and we would stay for a few weeks at a time, train at Stanford and this would be a small training camp for us.

The hand written note gives you an idea of some typical speed workouts for 100mh in the spring before I would have started competing. Charlie did not like it when he was not there to watch all my training so it did not happen often.  


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