Dreher High School Strength Speed and Conditioning

Coach Bill Bacon
Phases II, III & IV
I believe every man should ask himself; am I willing to endure the pain of this struggle for the comforts and the rewards and the glory that go with achievement? Or shall I accept the uneasy and inadequate contentment that comes with mediocrity? Am I willing to pay the Price of uccess? !redo of "e#as A $ % &niversity' !ollege tation' "e#as
Table of Contents
Dreher Strength, Speed, Agility, and Conditioning Philosophy Mission Priorities Areas Muscle Adaptation to Strength Training Power and Explosive Strength Deficit Training for American ootball ! "eeds Analysis ## $inter and Spring Sched%le $eight 'oom '%les ootball $or(o%t Template Phase II ! $inter )**+ 8 !ee" Progra# $ !ee" at a %lance S'uat (hart )ench (hart (leans (hart Percentage Ta+les Set,-ep .ogs ootball $or(o%t Template Phase III ! Spring )**+ 8 !ee" Progra# $ !ee" at a %lance S'uat (hart )ench (hart (leans (hart Percentage Ta+les Set,-ep .ogs ootball $or(o%t Template Phase IV ! S%mmer )**+ 1 !ee" Progra# $ !ee" at a %lance S'uat (hart )ench (hart (leans (hart Percentage Ta+les Set,-ep .ogs /0ercise Techni1%es )ac" S'uats Du#++ell .unges 23perextensions Single,.eg S'uat Single,.eg Dead .ift Step 4ps Dead .ift Split S'uat .ateral .unge %lute,2a# Du#++ell Militar3 Press -everse )ar+ell (url !rist (url 5 5 5 8 1 #& #5 #, 1& 18 1* 2 21 2/ -. /* 05 01 0& 08 5 ,& 15 & &1 &2 &/ &8 +) */ *0 *5 *1 *& *8 ** 1 1 1 1 2 1 / 1 0 1 5
-everse !rist (url )ench Press Du#++ell )ench Press Du#++ell 5ncline Press Dips (hin 4ps 6ront S'uats S"ull (rushers )radford Press )loc" )ench7)oard Press Du#++ell -ows Power (leans Speed, Agility, and 2%ic(ness 5ntroduction to Speed Agilit3 and 8uic"ness Training Specificit3 of Sprint and Agilit3 Training Methods .adder Drills Agilit3 Drills Meta+olic Training 9Position Specific (onditioning7Agilit3: 3oals %oals +3 %rade .evel %oals +3 Position ;arsit3 %old Standards Power -atings "SCA Position Statements Strength and (onditioning Professional Standards and %uidelines Explosive Exercise and Training Ana+olic,androgenic Steroid 4se +3 Athletes The S'uat Exercise in Athletic (onditioning Pl3o#etric Exercises <outh -esistance Training (ode of Ethics Strength Training for 6e#ale Athletes ootball "%trition 4andboo( Coach Bacon5s Strength, Speed, and Agility Boo(s and Video5s 7sef%l /d%cational Articles 2ow Do 5 )eco#e )igger 6aster Stronger= 1 Tips $ >oe3 )atson !estside for S"inn3 )astards 1 Training M3ths Exposed !h3 All Muscle !as ?ot (reated E'ual Strong#an Training 6or Athletes Top 15 Exercises for 2igher ;ertical >u#ps Dirt3 Tric"s for 2igher ;ertical >u#ps Advanced S3ste# for )eginners Progra# Design for Du##ies
1 1 1 & 1 8 1 * 11 111 112 11/ 110 115 111 11& ##. 11* 121 120 121 1/2 #&* 101 101 102 102 #&100 100 105 101 10& 108 10* 10* #5# #,6 #65 1&1 1&8 1*/ 2 2 2 0 21 211 222 228
()*+*) +I,+ !+OO- ")*.,"+' P**(' A,I-I"/' A.( !O.(I"IO.I., Our purpose is to help all of our athletes reach their genetic potential by designing a program that is safe and grounded in the latest research. We will provide training programs that are based on science, not myth. We will be on the cutting edge providing for our athletes a first class program, second to none. Our priorities are: 1) In0ury Prevention1 Strength and Conditioning programs can be designed to prevent in uries on the field of competition. !esearch has shown that many in uries are the result of a lac" of proper conditioning. We can strengthen stabili#er muscles to prevent oint in uries. We can actually strengthen ligaments and tendons to prevent strains and tears. We can prevent muscle imbalances that lead to in ury. We can actually increase bone density to prevent stress fractures and bro"en bones. We can improve reaction time and agility to stabili#e oints during competition. Our program design will address these concerns as the highest priority. $dditionally, we will prevent in uries in the weight%room by teaching and enforcing perfect techni&ue on every lift. ') !ore trength1 (or many reasons core training is essential to a first class program. )he Core *abdominals, low bac", hips) is important in in ury prevention due to their role in stabili#ation. )his muscle group is also important in almost all athletic movements. )he benefit of a stronger core is obvious in many sports such as tennis or baseball involving a swinging motion. +owever, the core plays a ma or role in athletic movements that are crucial in every sport. +aving lower body strength with an untrained core, or upper body strength with an untrained core, is li"e firing a cannon from a canoe. )he most commonly used methods of core training are inade&uate for athletes. Crunches and sit%ups don,t begin to address the needs of competitive athletes. -ethods used in body building and general fitness programs do not give our athletes a competitive advantage. .) trength 2ase 3and -ean 2ody %ass41 -ost high school athletes ust aren,t very strong. Strength for the sa"e of strength is not our goal. +owever, any program that does not address strength development of the ma or muscle groups is missing the mar". )raditional strength coaches *especially
football) have emphasi#ed this component at the e/pense of other components. We must be careful not to allow the pendulum to swing to the other e/treme. Overall strength in the ma or muscle groups provides a solid foundation for developing the other priorities. )raining your athletes while ignoring this need is li"e building a house on a swamp. 0t should also be noted that this component greatly contributes to in ury prevention in many ways covered later in this manual. 1) 5unctional trength1 0t is important that we bridge the gap from strength in the weight room to strength on the field of competition. We will perform movements in the strength program that enhance strength through a range of motion used in various sports. -ost sports have in common many basic athletic movements. We will develop strength that is specific to athletics. We will not attempt to become better athletes by training to be bodybuilders or power%lifters. $lmost all sports involve closed%chain activities *standing with a foot planted) that re&uire balance and coordination as well as unilateral movements and twisting. (urther, most athletes will spend much of the competition with one foot in contact with the ground at a time. Our program design will address these specific needs of the athlete by forcing them to balance their bodies in various ways in most lifts. We will also use medicine ball drills and stability balls to enhance the training of athletic movements. )his could be thought of as 2Sports%3eneral4 training rather than 2Sport%Specific4 training. )he truth is that most high school athletes don,t have the strength base necessary to benefit from sport specific movements in the weight%room. $dditionally, research indicates that it is almost impossible to mimic sport%specific movements in the weight%room without altering proper movement form and putting the athlete at a very high ris" of in ury. Sport%specific movements should be done in our speed, agility, and conditioning routines and at a sport%specific practice. )he specificity principle will be applied to set5rep prescription and by using movements that improve sport specific movements. 6) "he Posterior6!hain1 )raining the 7ower 8ac", 3lutes, and +amstrings is vital to in ury prevention and speed development. 9/plosion in movements such as vertical leaping and sprinting originate largely in this muscle group. )here is a great deal of overlap with core training and posterior%chain training. :evelopment of the hamstring also helps prevent $C7 in uries.
;) *nergy ystems1 )his is where sport%specific issues can be addressed very effectively. Wor" to rest ratios can be manipulated, particularly in conditioning wor", to mimic a specific sport. )here are many common practices in coaching that totally ignore the science involved. $thletes who sprint in a competition should sprint in a conditioning program. $thletes who do not og in competitions should <O) og in a conditioning program. Cardiovascular fitness in these athletes can be better addressed by interval training. 0gnoring the science available on this sub ect and continuing old coaching practices is li"e stic"ing your head in the sand. We must give our athletes a competitive edge by getting out in front of our colleagues on this sub ect. $daptation to conditioning has been shown to be very sport specific. +aving e/plosive athletes, who must sprint and ump during competition, og for conditioning will actually decrease their speed and e/plosiveness. !esearch has also shown that straight ahead speed training and agility training *sprinting with change of direction) elicits significantly different end results. =) peed7Acceleration7Agility78uickness1 Coaches and athletes are well aware of the importance of speed, agility, and &uic"ness in all sports. -any coaches do not believe speed can be improved significantly. !esearch and data show that there are proven methods to achieve significant improvements in speed and agility. -ost sports actually depend more heavily on an athlete,s ability to accelerate than the athletes linear ma/ velocity. Speed5acceleration mechanics can be improved by focusing on techni&ue. $bility to decelerate, change directions, then accelerate is most important for most athletes.
Agilit3 Speed7Acceleration Power Strength @ .ean )od3 Mass "he 5our !omponents of Athleticism
&
%uscle Adaptation to trength "raining )here are two muscle fiber types, each with some sub%types. )ype 0 muscle fiber is "nown as slow twitch, is red *due to high level of capilari#ation and mitochondrial density), and is aerobic. )ype 0 muscle fiber is smaller in si#e and does not fatigue easily. )ype 00 muscle fiber is "nown as fast twitch, is white *less capilari#ation and fewer mitochondria), and is anaerobic. )ype 00 muscle fiber is larger in si#e and fatigues easily. )ype 00 *(ast%)witch) muscles are responsible for sprinting, umping, &uic"ness, and agility. )hese are the muscle fibers that are used in most team sports *e/plosive5power sports, sprint5 ump sports). )ype 0 muscle fibers are low threshold motor units. )ype 00 muscle fibers are high threshold motor units. 7ow threshold means that these muscles are very easily stimulated and used for tas"s that do not re&uire a great deal of strength5power. +igh threshold means these muscles are harder to stimulate5activate. +igh threshold motor units will only be activated for e/plosive movements or activities re&uiring ma/imal or near ma/imal strength. )here is a range of low to high threshold motor units throughout the body that can be activated for various tas"s. Scratching your nose would activate only the lowest threshold motor units which are very difficult to fatigue. Wal"ing or ogging would activate low threshold motor units slightly further up the scale. +igher threshold motor units would be activated during the "ic" at the end of a distance race or during a moderate to high volume strength training routine. )he highest threshold motor units would be activated by umping, short sprints, or doing a 1 rep ma/. 0n order to elicit adaptation in the muscle through strength training you must: 1) $ctivate5Stimulate the muscle fiber *body part and muscle type) you are targeting. 2ighest Threshold M4 not ') (atigue the targeted muscle. availa+le for contraction %olgi Tendon .) $llow for recovery *rest) Argan >nderstanding the threshold of )ype 0 2igh Threshold Secondar3 and )ype 00 muscle fibers is essential Motor 4nits 2igher Threshold Anl3 activated to designing a program to stimulate Motor 4nits when adaptation in those targeted muscles. .ow Threshold pri#aries are fatigued )he amount of resistance used will .owest Threshold determine which muscle types are being activated. We also have primary, secondary, and tertiary muscles within each threshold category. $s we fatigue, for e/ample, the primary low threshold motor units, the secondary low threshold motor units are stimulated and possibly fatigued, and so on. 0f we do not activate a muscle type
2ighest
we will not cause the desired adaptation. 0f we do not fatigue that muscle type we will not cause the desired adaptation. !ecruiting secondary and tertiary motor units multiplies our adaptations. 0f we want faster, more e/plosive athletes we must activate and fatigue the highest threshold motor units using heavy resistance *1 rep ma/ to ; rep ma/). +igher rep wor"outs may be necessary to develop muscle endurance *a desirable adaptation for many sports) but higher reps will not ma"e athletes faster and more e/plosive. Phase of "raining Purpose et # )eps +ypertrophy Phase %uscle ,rowth 9 # :6;< %a# trength trength =69 # =6> :9B 6 C9B < to = < !onversion to Power *#plosive Power =6? # <69 :AB < to = ; &nload Active )est and )ecovery 9#: 9AB6>AB < ;
Percentage of @AB 6 :AB ;)% (ays per < to = Deek -ength of ? to > Phase in Deeks
Power and *#plosive trength (eficit ?ower and e/plosive movements are the heart of most Power B 6orce x Distance athletic competitions. ?ower is defined as force applied Ti#e over a distance in a specified time period. $thletes usually have seconds or split seconds to apply their strength gains in a functional way during competition. $ ma or goal of any strength training program for athletes should be to decrease the amount of time it ta"es the athlete to generate ma/imal force while also increasing the athletes ma/imum force output. )he gap between the ma/imum force that can be generated in an unlimited time period and the ma/imum force that can be generated in a limited *available) time period is "nown as the e/plosive strength deficit. 0n the charts below we compare athletes $ and 8. 8oth have the same 8ench ?ress 1 !ep -a/. +owever it ta"es athlete $ @.1 seconds to generate .@@ lbs of force, while athlete 8 can generate the same amount of force in less time. $thlete 8 has greater power.
Athlete A 5 0 6or ce / 2 1 C1 C2 C/ C0 C5 C1 C& 5 0 6or ce / 2 1 C1 C2 C/ C0 C5 C1 C& Athlete )
Ti#e 9Seconds:
Ti#e 9Seconds:
Our strength training program can improve power by increasing strength and5or by decreasing the time it ta"es the athlete to reach ma/imum force.
Explosive Strength Deficit 5 0 6or ce / 2 1 C1 C2 C/ C0 C5 C1 C&
Ti#e 9Seconds:
E"raining for American 5ootballE
.eeds Analysis
(ootball is a game in which most of the athletes never reach ma/imum velocity during the course of a play. :uring a typical play an athlete will accelerate, decelerate, change directions, and re%accelerate. $gility and &uic"ness training are therefore important components in a complete training program for the football athlete. (ootball is also a game that has many position groups that perform varying s"ills during a football game. )here are several ways to group football players, 0 will group them as follows: FFFFFFFFFFFFFOffensive Players .eeds AnalysisFFFFFFFFFFFFFFF E-inemenE Offensive linemen must begin a play in a three or two point stance depending on the offensive scheme and5or play called. 7inemen must respond to a verbal stimulus, the cadence called, and move &uic"ly in multiple directions. >pon his second to fifth step a linemen will typically engage a defensive player and control the direction that the defender moves in. 7inemen may also accelerate downfield to bloc" a defensive bac" in the open field. 0n many pass protection schemes the linemen will be re&uired to move bac"ward and laterally while maintaining leverage on a rushing defender. :ue to the importance of si#e and strength in the role of the offensive linemen, agility would not be the primary goal. Strength training will play the dominant role in training linemen. .eeds1 starting power, reactive agility, strength, power, hypertrophy E)ecieversE !ecievers are the athletes most li"ely to achieve ma/imum velocity on any given play. -ost of the time, however, the receiver will be running a pre%determined *programmable) pattern that involves at least one change of direction. 0n his capacity as a bloc"er, receivers will most often be as"ed to 2stal"4 bloc" a defender. )his entails accelerating to the defender, brea"ing down or decelerating within about five yards of the defender, and shielding the defender, maintaining inside or outside leverage on the defender. 0n his capacity as a ball carrier, the receiver will need to avoid defenders, change directions, and occasionally reach ma/imum velocity in the open field. .eeds1 starting power, reactive agility, acceleration, ma/imum velocity
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E2acksE !unning bac"s will begin a running play in which they are the ball carrier by accelerating to a pre%determined hole. Once the bac" reaches the hole he will rely on reactive agility movements to avoid defenders and accelerate down the field. !unning bac"s will also be called on to be a receiver and a bloc"er at times. )he position combines the needs of a lineman and a receiver with several other &ualities. 8ac"s will occasionally reach ma/imum velocity. .eeds1 starting power, reactive agility, strength, power, acceleration, hypertrophy FFFFFFFFFFFFFF(efensive Players .eeds AnalysisFFFFFFFFFFFFF E-inemenE :efensive linemen will initially react to a visual stimulus of either the ball moving or the offensive players movement. )he defender will accelerate and react to several reads he may be as"ed to ma"e. Si#e and strength are important in his being able to handle bloc"er but he must also be very agile and &uic" to ma"e plays on running bac"s. .eeds1 starting power, reactive agility, strength, power, hypertrophy E-inebackersE 7inebac"ers will also need great reactive agility. :efensive play is largely reaction. 7inebac"ers will have to protect themselves from bloc"ers *offensive linemen), accelerate and move laterally to stop the run, and move bac"wards and laterally to cover the pass. .eeds1 starting power, reactive agility, strength, power, acceleration, hypertrophy E(efensive 2acksE :efensive bac"s will usually start a play by bac"pedaling, depending on coverages used. )he bac" will then react to patterns run by receivers. :efensive bac"s must be capable of brea"ing out of their bac"pedal efficiently to accelerate forward at various angles to ma"e a play. )hey may also have to brea" the bac"pedal to turn their hips and run vertical. .eeds1 starting power, reactive agility, acceleration, ma/imum velocity FFFFFFFFFFFFFFFFFFOther !onsiderationsFFFFFFFFFFFFFFFFFF E!oaching trategyE
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)here are many different offensive and defensive strategies employed by football coaches. Some offensive schemes will re&uire linemen to pass bloc" more, bac"s to run pass patterns more, etc, while others will primarily run the ball. Some defensive schemes re&uire a great deal of stunting and movement from the front seven, others do not. Coaching schemes will dictate the type of players at each position as well as their roles and responsibilities. $ strength and conditioning coach must sit down with the position coaches and gain an understanding of the specific needs of his athletes. Some offensive and defensive schemes will also dictate different metabolic demands. E*nergy ystemsE )ypically the $)?%?C system is going to be the dominant energy system. )he 7actic $cid system is also heavily involved. ?osition and coaching strategies are going to dictate the metabolic demands of the position player. )he strength and conditioning coach should research the wor" to rest ratios in the typical offensive and defensive series and game rest intervals to ensure specificity. :istances covered on a typical play will also vary from position to position. PeriodiGation )he training year will typically be divided into mesocycles. )here will be an off% season, pre%season, in%season, and post%season. )he training goals in each cycle will vary and volume and intensity will be manipulated. $gility and Auic"ness training will conform to the goals of these cycles. Off%Season Winter )raining (ocus Bolume% 0ntensity Cycle 7ength Specificity !esistance )raining Speed, $gility, and Auic"ness
+ypertrophy
Off%Season Spring Strength -oderate% +igh -arch%-ay 3eneral 1 d5w ' d5w Auality
?re%Season Strength% ?ower -oderate% +igh Cune%Culy Specific . d5w 1 d5w Auality ' d5w Conditioning
0n%Season -aintenance 7ow5+igh $ug.%<ov. Specific ' d5w Sport Specific and Conditioning during
?ost% Season $ctive !est 7ow57ow :ec. <on% Specific <one <one
+igh% -oderate Can.%-arch 3eneral 1 d5w <one
1/
practice
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8onday, December #st ! riday December #+th ;oluntar3 !eight .ifting Sessions The weight roo# will +e opened with adult supervision= Monda3D Tuesda3D and 6rida3 /=15 $ 5= $inter Brea( Sched%le TBA 8onday, 9an%ary 5th %ntil Spring Practice The weight roo# will +e opened with #ultiple coachesC Attendance will +e ta"enC 5f 3ou are not participating in an Dreher 2igh School sport 3ou are expected to attendC Monda3D !ednesda3D and 6rida3 /=15 $ 5=
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;H .o one may lift without a coach presentH "he weight room should not be open unless an adult is available for supervisionH <H .o food or drink other than water allowedH =H &se collars on all free6weight lifts ?H .O +O) *P-A/I 9H trip all bars after useH >H .o weight plates should ever be on the floor or leaned against the wallH @H )ack all weights immediately after use in their proper placeH :H hirts are required to protect equipmentH CH Athletic shoes are required for safetyH .o flip6flops' no 2irkenstocks' no bare6feet' no boots' no casual shoes or dress shoesH ;AH .O D+I.I., A.( .O -OA5I.,I
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5ootball Dorkout "emplate

Phase II1 Dinter <AA: : Deek Program
(o what you can' with what you have' where you areHJ "heodore )oosevelt
1&
5ootball Dorkout "emplate Dinter <AA: : Deek Program Wee" at%a%glance DDDDDDDDDDDDDDDDDDD%ondayDDDDDDDDDDDDDDDDDDD &pper 2ody (ay K;L%a# *ffort Station 1 Station ' Station . Station 1 8ench ?ress51%Way <ec" ?ull >ps or Chin >ps and :ips !ow Bariation and Shoulder ?ress Bariation 8icep Curl Bariation and )ricep Bariation
DDDDDDDDDDDDDDDDDDD"uesdayDDDDDDDDDDDDDDDDDDD -ower 2ody (ayL%a# *ffort Station 1 Station ' Station . Station 1 8ac" S&uat ?ower Cleans Single 7eg Bariations and (orearm Bariations51%Way <ec" 3lute%+am Bariations and Calf !aises and 8alance -ovements or Bertima/
DDDDDDDDDDDDDDDDDDDDednesdayDDDDDDDDDDDDDDDDDDD &pper 2ody (ay K<L)epetition peed (ay K< Station 1 Station ' Station . Station 1 8ench Bariation *close grip or bloc" bench or loc"outs) 0nverted !ows and ?ush >p Bariations or 0ncline :8 8ench !ow Bariation and Shoulder ?ress Bariation 8icep Curl Bariation and )ricep Bariation or 0ncline :8 8ench
DDDDDDDDDDDDDDDDDDD"hursdayDDDDDDDDDDDDDDDDDDD -ower 2ody (ay K<L)epetition (ay
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2ack quat *ight Deek Program Dinter <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > Deek @ Deek : et ; 1@ E 6@F 1@ E 6@F 1@ E 6@F 1@ E 6@F 1@ E 6@F 1@ E ;@F 1@ E ;@F %AM O&" et < G E ;@F 6 E ;@F 6 E ;@F 6 E ;@F 6 E ;6F 6 E =@F 6 E =@F )eps M B;)% et = et ? ; E =@F 6 E =@F 6 E =@F 6 E =@F 6 E =6F . E G@F . E G6F ; E =@F 6 E =6F 6 E =6F 6 E =6F . E G6F . E H@F . E H6F et 9 1 E =6F 6 E G@F . E G6F . E G6F . E H@F . E H6F . E 1@6F et > CO!9 CO!9 CO!9 CO!9 CO!9 CO!9 CO!9
1*
2ench Press *ight Deek Program Dinter <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > Deek @ Deek : et ; 1@ E 6@F 1@ E 6@F 1@ E 6@F 1@ E 6@F 1@ E 6@F 1@ E 6@F 1@ E ;@F %AM O&" et < G E ;@F G E ;@F 6 E ;@F 6 E ;6F 6 E ;6F 6 E ;6F 6 E =@F )eps M B;)% et = et ? ; E =@F ; E =@F 6 E =@F 6 E =6F 6 E =6F 6 E =6F . E G@F ; E =@F ; E =@F 6 E =6F 6 E G@F 6 E G6F . E G6F . E H@F et 9 1 E =6F 1 E =6F 6 E G@F . E G6F . E H@F ' E H6F 1I E 1@@F et > GI E ;@F GI E ;@F GI E ;@F GI E ;@F GI E ;@F 6I E =@F 6I E =@F
Power !leans *ight Deek Program Dinter <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > Deek @ Deek : et ; 6 E 6@F 6 E 6@F 6 E ;6F 6 E =@F . E =@F . E =6F . E =6F %AM O&" et < 6 E ;@F 6 E ;@F 6 E =6F . E =6F . E =6F . E G@F . E G@F )eps M B;)% et = et ? 6 E ;6F 6 E ;6F . E G@F . E G@F . E G@F ' E G6F ' E G6F 6 E =@F . E =6F . E G6F . E G6F ' E H@F 1 E H6F 1 E H6F et 9 . E =6F . E G@F . E G6F . E H@F 1 E H6F 1 E 1@@F 1 E 1@6F et > CO!9 CO!9 CO!9 CO!9 CO!9 CO!9 CO!9
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D" ;AA ;A9 ;;A ;;9 ;<A ;<9 ;=A ;=9 ;?A ;?9 ;9A ;99 ;>A ;>9 ;@A ;@9 ;:A ;:9 ;CA ;C9 <AA <A9 <;A <;9 <<A <<9 <=A <=9 <?A <?9 <9A <99 <>A <>9 <@A <@9 <:A <:9 <CA <C9 =AA =A9 =;A =;9 =<A =<9 ==A ==9 =?A =?9 D"
?AB 1@ 1@ 16 16 6@ 6@ 6@ 66 66 ;@ ;@ ;@ ;6 ;6 =@ =@ =@ =6 =6 G@ G@ G@ G6 G6 H@ H@ H@ H6 H6 1@@ 1@@ 1@@ 1@6 1@6 11@ 11@ 11@ 116 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.@ 1.6 1.6 11@ ?AB
?9B 16 16 6@ 6@ 66 66 ;@ ;@ ;6 ;6 =@ =@ =@ =6 =6 G@ G@ G6 G6 H@ H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 11@ 116 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.@ 1.6 1.6 11@ 11@ 116 116 16@ 16@ 166 166 ?9B
9AB 6@ 66 66 ;@ ;@ ;6 ;6 =@ =@ =6 =6 G@ G@ G6 G6 H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 11@ 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.6 1.6 11@ 11@ 116 116 116 16@ 166 166 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=@ 9AB
99B 66 ;@ ;@ ;6 ;6 =@ =@ =6 =6 G@ G6 G6 H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.6 11@ 11@ 116 116 16@ 16@ 166 166 1;@ 1;@ 1;6 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G6 1G6 1H@ 99B
>AB ;@ ;6 ;6 =@ =@ =6 G@ G@ G6 G6 H@ H6 H6 1@@ 1@@ 1@6 11@ 11@ 116 116 1'@ 1'6 1'6 1.@ 1.@ 1.6 11@ 11@ 116 116 16@ 166 166 1;@ 1;@ 1;6 1=@ 1=@ 1=6 1=6 1G@ 1G6 1G6 1H@ 1H@ 1H6 1H6 '@@ '@@ '@6 >AB
>9B ;6 =@ =@ =6 G@ G@ G6 H@ H@ H6 1@@ 1@@ 1@6 1@6 11@ 116 116 1'@ 1'6 1'6 1.@ 1.6 1.6 11@ 116 116 16@ 166 166 1;@ 1;6 1;6 1=@ 1=@ 1=6 1G@ 1G@ 1G6 1H@ 1H@ 1H6 '@@ '@@ '@6 '1@ '1@ '16 ''@ ''@ ''6 >9B
@AB =@ =6 =6 G@ G6 H@ H@ H6 1@@ 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1'6 1.@ 1.6 1.6 11@ 116 116 16@ 166 1;@ 1;@ 1;6 1=@ 1=@ 1=6 1G@ 1G@ 1G6 1H@ 1H6 1H6 '@@ '@6 '@6 '1@ '16 '16 ''@ ''6 ''6 '.@ '.6 '1@ '1@ @AB
@9B =6 G@ G6 G6 H@ H6 1@@ 1@@ 1@6 11@ 116 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 116 16@ 166 1;@ 1;@ 1;6 1=@ 1=6 1=6 1G@ 1G6 1H@ 1;@ 1H6 '@@ '@6 '@6 '1@ '16 ''@ ''@ ''6 '.@ '.6 '.6 '1@ '16 '16 '6@ '6@ ';@ @9B
:AB G@ G6 H@ H@ H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 16@ 166 1;@ 1;6 1=@ 1=@ 1=6 1G@ 1G6 1H@ 1H@ 1H6 '@@ '@6 '1@ '1@ '16 ''@ ''6 '.@ '.@ '.@ '1@ '16 '6@ '6@ '66 ';@ ';6 ';6 '=@ '=6 :AB
:9B G6 H@ H6 1@@ 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 166 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1G6 1H@ 1H6 '@@ '@6 '1@ '16 '16 ''@ ''6 '.@ '.6 '1@ '1@ '16 '16 '66 ';@ ';6 '=@ '=@ '=6 'G@ 'G6 'H@ 'H6 :9B
CAB H@ H6 1@@ 1@6 11@ 116 116 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 '@@ '@6 '@6 '1@ '16 ''@ ''6 '.@ '.6 '1@ '16 '6@ '6@ '66 ';@ ';@ '=@ '=6 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@6 .1@ CAB
C9B H6 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 '@@ '@6 '1@ '1@ ''@ ''6 '.@ '.6 '1@ '1@ '16 '6@ '66 ';@ ';6 '=@ '=6 '=6 'G6 'H@ 'H6 .@@ .@6 .1@ .16 .'@ .'@ .'6 C9B
;AAB 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 '@@ '@6 '1@ '16 ''@ ''6 '.@ '.6 '1@ '16 '6@ '66 ';@ ';6 '=@ '=6 'G@ 'G6 'H@ 'H6 .@@ .@6 .1@ .16 .'@ .'6 ..@ ..6 .1@ .16 ;AAB
;A9B 1@6 11@ 11; 1'1 1'; 1.1 1.= 11' 11= 16' 16G 1;. 1;G 1=. 1=H 1G1 1GH 1H1 '@@ '@6 '1@ '16 ''1 ''; '.1 '.; '1' '1= '6' '6= ';. ';G '=. '=G 'G1 'GH 'H1 'HH .@6 .1@ .16 .'@ .'; ..1 ..; .11 .1= .6' .6= .;' ;A9B
22
=9A =99 =>A =>9 =@A =@9 =:A =:9 =CA =C9 ?AA ?A9 ?;A ?;9 ?<A ?<9 ?=A ?=9 ??A ??9 ?9A ?99 ?>A ?>9 ?@A ?@9 ?:A ?:9 ?CA ?C9 9AA 9A9 9;A 9;9 9<A 9<9 9=A 9=9 9?A 9?9 99A 999 9>A 9>9 9@A 9@9 9:A
11@ 11@ 116 116 16@ 16@ 16@ 166 166 1;@ 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H@ 1H6 1H6 '@@ '@@ '@6 '@6 '@6 '1@ '1@ '16 '16 '16 ''@ ''@ ''6 ''6 ''' '.@ '.@ '.@
1;@ 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H6 1H6 '@@ '@@ '@@ '@6 '@6 '1@ '1@ '16 '16 ''@ ''@ ''@ ''6 ''6 '.@ '.@ '.6 '.6 '1@ '1@ '1@ '16 '16 '6@ '6@ '66 '66 ';@ ';@
1=6 1=6 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H6 1H6 '@@ '@@ '@6 '@6 '1@ '1@ '16 '16 ''@ ''@ ''6 ''6 '.@ '.@ '.6 '.6 '1@ '1@ '16 '16 '6@ '6@ '66 '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 '=6 'G@ 'G@ 'G6 'G6 'H@
1H@ 1H6 '@@ '@@ '@@ '@6 '1@ '1@ '16 '16 ''@ ''@ ''6 '.@ '.@ '.6 '.6 '1@ '1@ '16 '6@ '6@ '66 '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@@ .@@ .@6 .1@ .1@ .16 .16 .'@
'1@ '.@ '16 ''@ ''@ ''6 '.@ '.@ '.6 '.6 '1@ '16 '16 '6@ '6@ '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 'H6 .@@ .@6 .@6 .1@ .1@ .16 .16 .'@ .'6 ..@ ..@ ..6 ..6 .1@ .1@ .16 .6@
'.@ '.@ '.6 '1@ '1@ '16 '6@ '6@ '66 '66 ';@ ';6 ';6 '=@ '=6 '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..@ ..6 .1@ .1@ .16 .16 .6@ .66 .;@ .;@ .;6 .=@ .=@ .=6 .=6
'16 '6@ '6@ '66 ';@ ';@ ';6 '=@ '=@ '=6 'G@ 'G6 'H@ 'H@ ';6 .@@ .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..@ ..6 .1@ .16 .16 .6@ .66 .66 .;@ .;6 .;6 .=@ .=6 .G@ .G@ .G6 .H@ .H@ .H6 1@@ 1@@ 1@6
';@ ';6 '=@ '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..6 .1@ .11 .16 .6@ .6@ .66 .;@ .;6 .=@ .=@ .=6 .G@ .G@ .G6 .H@ .H6 1@@ 1@@ 1@6 11@ 116 116 1'@ 1'@ 1'6 1.@ 1.6
'G@ 'G6 'H@ 'H@ 'H6 .@@ .@6 .1@ .1@ .16 .'@ .'6 ..@ ..@ ..6 .1@ .16 .6@ .6@ .66 .;@ .;6 .=@ .=@ .=6 .G@ .G6 .H@ .H@ .H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 16@ 166 1;@ 1;6
.@@ .@@ .@6 .1@ .16 .'@ .'6 .'6 ..@ ..6 .1@ .16 .6@ .6@ .66 .;@ .;6 .=@ .=6 .G@ .G@ .G6 .H@ .H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.6 1.6 11@ 116 16@ 166 1;@ 1;6 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6
.16 .'@ .'6 ..@ ..6 .1@ .1@ .16 .16 .6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ 1@@ 1@@ 1@6 11@ 116 1'@ 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 6'@ 6'@
..@ .1@ .1@ .16 .6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ .H6 1@@ 1@6 11@ 116 1'@ 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 616 6'@ 6'6 6.@ 6.6 61@ 616 66@
.6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ .H6 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 6'@ 6'6 6.@ 6.6 61@ 616 66@ 666 6;@ 6;6 6=@ 6=6 6G@
.;G .=. .=G .G. .GH .H1 .HH 1@1 11@ 116 1'@ 1'6 1.1 1.; 111 11; 16' 16= 1;' 1;= 1=. 1=G 1G. 1GG 1H1 1HH 6@1 6@H 616 6'@ 6'6 6.@ 6.; 611 61; 661 66= 6;' 6;= 6=' 6=G 6G. 6GG 6H. 6HH ;@1 ;@H
2/
January
Stat on
SET/REP LOG Week of 1/7 to 1/10
Phase II Week 1
Max EffortUpper War! Up" #ur$%es &en'h

-e'k .+/Ways" )/10 Reps1 Pu%%/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 O7erhea$ Tr 'eps .2 sets of )/10,1
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1(
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%O .(A 0 /
2
In order to succeed greatly' you have to sacrifice greatlyH .obody ever said it would be easyH %ike Pruitt
Max EffortLo5er
Stat on
War! Up" #ur$%es &a'k S9uat

&an$ Goo$ Morn n:s 6ore/+/Way -e'k Po5er 6%eans 6ore .0 sets to fa %ure1 S n:%e Le: S9uat .2 sets of )/10,1 ;orear! 6ur%s .2 sets of )/10,1 G%ute/#a! .0 sets of 10/18,1
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Wt
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Wt
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Wt
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Wt
Rep
Wt
1(
"&* (A / 0
6ore .0 sets to fa %ure1 +/Way -e'k 8 8 8 8 2
20
6a%f Ra ses .0 sets of 10/18,1 &a%an'e S9uats .0 sets of 10/18,1
January
Stat on
Phase II Week 1
Repet t onUpper 3ay 0 .Run <fter L ft1 War! Up" #ur$%es 6%ose Gr p &en'h .+ sets of )/10,1
6ore .0 sets to fa %ure1 In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 Latera% Push/Ups .2 sets of )/10,1 =Lea$ersh p shou%$ 4e $e!onstrate$> not announ'e?@ ;ran Tarkenton
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D* (.* 0 (A /
2
Repet t onLo5er 3ay 0

Stat on
War! Up" #ur$%es

Step Ups .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1
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"+& ) 0 ( A/
25
&an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1 G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 3ea$ L ft .2 sets of */)1
January
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p on?@ SET/REP LOG Phase II Moha!!e$ <% Week of 1/14 to 1/17 Week 0

-e'k .+/Ways" )/10 Reps1
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1(
),
%O .(A /
Pu%%/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 O7erhea$ Tr 'eps .2 sets of )/10,1
What I ha$ I :a7e> 5h I ha$ %eft I %ost fore7erB
Max EffortLo5er
Stat on
War! Up" #ur$%es
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21
&a'k S9uat 1
&an$ Goo$ Morn n:s 6ore/+/Way -e'k Po5er 6%eans
1(
"&* (A /
6ore .0 sets to fa %ure1 S n:%e Le: S9uat .2 sets of )/10,1 ;orear! 6ur%s .2 sets of )/10,1 G%ute/#a! .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 Russ an T5 st .0 sets of 10/18,1
January
Stat on
Phase II Week 0
6ore .0 sets to fa %ure1 In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 Latera% Push/Ups .2 sets of )/10,1
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=There s on%y one 5ay to su''ee$ at anyth n:> an$ that to : 7e t e7eryth n:?@ C n'e Lo!4ar$
2&
8 Repet t onLo5er 3ay 0

Stat on
War! Up" #ur$%es

Step Ups .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1 &an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1 G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 3ea$ L ft .2 sets of */)1
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"+& ) ( A/
January
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe asPhase a 'ha!p SET/REP LOG II on?@ Moha!!e$ <%of 1/21 to 1/24 Week Week 2

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1(
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%O .(A /
6h n/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 Upr :ht Ro5s .2 sets of )/10,1
=3onAt :o to your :ra7 5 th a % fe unuse$?
28
2 +
M % tary Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 Sku%% 6rushers .2 sets of )/10,1
&o44y &o5$en
Max EffortLo5er
Stat on

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1(
"&* (A /
6ore .0 sets to fa %ure1 Lun:es .2 sets of )/10,1 To5e% #an:s .2 sets to fa %ure1 #yperextens ons .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 Cert !ax Ju!ps .0 sets of 10/18,1
January
Stat on
Phase II Week 2
Repet t onUpper 3ay 0 .Run <fter L ft1 War! Up" #ur$%es &%o'k &en'h .6hart1
6ore .0 sets to fa %ure1
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D* (.* (A /
2*
In7erte$ Ro5s .2 sets to fa %ure1 Me$ &a%% Push/Ups .2 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 &ar4e%% 6ur%s .2 sets of )/10,1 In'% ne 3& &en'h .2 sets of )/10,1
Su''ess s a %a$$er tha 'on not 4e '% !4e$ 5 th your han$s n your po'kets?

Stat on
War! Up" #ur$%es

Sp% t S9uat .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Le: Press .2 sets of )/101 6ore .0 sets to fa %ure1 Cert !ax Ju!ps .2 sets of )/10,1 6ore .0 sets to fa %ure1 G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 S n:%e/Le: 3ea$ L ft .2 sets of )/101
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"+& ) ( A/
January
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % LOG 7e the rest of your % fe as a 'ha!p on?@ SET/REP Phase II Moha!!e$ Week <% of 1/28 to 1/31 Week +
Max EffortUpper
Stat on
War! Up" #ur$%es &en'h

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Wt
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1(
),
%O .(A /
6h n/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 O7erhea$ Tr 'eps .2 sets of )/10,1
Su''ess snAt spontaneous 'o!4ust on? Dou !ust set yourse%f o f re?
Max EffortLo5er
Stat on

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1(
"&* (A /
6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/10,1 To5e% #an:s .2 sets to fa %ure1 G%ute/#a! .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 &a%an'e S9uats .0 sets of 10/18,1
/1
January
Stat on
Phase II Week +
6ore .0 sets to fa %ure1 In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 &ar4e%% 6ur%s .2 sets of )/10,1 In'% ne 3& &en'h .2 sets of )/10,1
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D* (.* (A /
Sho5 !e a thorou:h%y sat sf e$ !an an$ 5 %% sho5 you a fa %ure?

Stat on
War! Up" #ur$%es

Step Ups .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1 &an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1
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"+& ) ( A/
/2
G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 S n:%e/Le: 3ea$ L ft .2 sets of )/101
;e4ruary
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p SET/REP LOG Phase II on?@ Moha!!e$ <% of 2/4 to 2/7 Week Week 8

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1(
),
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Max EffortLo5er
"&* (A /
Stat on

&an$ Goo$ Morn n:s 6ore/+/Way -e'k
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1(
6ore .0 sets to fa %ure1 +/Way -e'k
//
Po5er 6%eans
6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/10,1 To5e% #an:s .2 sets to fa %ure1 G%ute/#a! .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 &a%an'e S9uats .0 sets of 10/18,1
;e4ruary
Stat on
Phase II Week 8
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D* (.* (A /
/0
Stat on
War! Up" #ur$%es

Step Ups .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1 &an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1 G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 S n:%e/Le: 3ea$ L ft .2 sets of )/101
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"+& ) ( A/
/5
;e4ruary
Stat on
Phase II Week *

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1(
8,
%O .(A /
Pu%%/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 Sku%% 6rushers .2 sets of )/10,1
W nners tra n> %osers 'o!p%a nB
Max EffortLo5er
Stat on

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1(
"&* (A /
6ore .0 sets to fa %ure1 S n:%e Le: S9uat .2 sets of )/10,1 ;orear! 6ur%s .2 sets of )/10,1 G%ute/#a! .0 sets of 10/18,1
/1
6a%f Ra ses .0 sets of 10/18,1 Russ an T5 st .0 sets of 10/18,1
;e4ruary
Stat on
Phase II Week *
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D* (.* (A /
=-o4o$y 5ant to fo%%o5 so!eone 5ho $oesnAt kno5 5her he s :o n:?@ Joe -a!eth

Stat on
War! Up" #ur$%es

Sp% t S9uat .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1
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Wt
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"+& ) ( A/
/&
&an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1 #yperextens on .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 3ea$ L ft .2 sets of */)1
;e4ruary
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p SET/REP LOG Phase II on?@ Moha!!e$ <% Week of 2/18 to 2/21 Week E

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1(
1,
8,
%O .(A /
Pu%%/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 Sku%% 6rushers .2 sets of )/10,1
2efore I get in the rin INd have already won o lost it out on the roadH "he real part is won or lost somewhere far aw from witnesses66behin the lines' in the gym a out there on the road long before I dance under those lightsHJ %uhammad Ali
Max EffortLo5er
Stat on
War! Up" #ur$%es
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/8
&a'k S9uat 1
1(
"&* (A /
6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/10,1 To5e% #an:s .2 sets to fa %ure1 #yperextens ons .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 Cert !ax Ju!ps .0 sets of 10/18,1
Mar'h
Stat on
Phase II Week E
Repet t onUpper 3ay 0 .Run <fter L ft1 War! Up" #ur$%es &%o'k &en'h .+ sets of )/10,1
6ore .0 sets to fa %ure1 In7erte$ Ro5s .2 sets to fa %ure1 Me$ &a%% Push Ups .2 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 In'% ne 3& &en'h .2 sets of )/10,1 =There are no off 'e hours for 'ha!p ons?@ Pau% 3 etFe%
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D* (.* (A /
/*
8 Repet t onLo5er 3ay 0

Stat on
War! Up" #ur$%es

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=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest:1 of%a# your % fe as a 'ha!p on?@ DDDDDDDDDDDDDDDDD Deek Moha!!e$ <%DDDDDDDDDDDDDDDDD Outs '5'6%'5'G
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D* 1 (.* (A %O / .(A 0 /
2 + 8
1
Po5er 6%eans
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Po5er 6%eans
2
Po5er 6%eans
+
Po5er 6%eans
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01
Tr a%
War! Up" #ur$%es

S9uats S9uats S9uats
Stat on
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War! Up" #ur$%es

&en'h Rep Max
1
;ULL &O3D WORGOUT SPEE3> <GILITD> HUI6G-ES> I 6ORE WORGOUT
S9uats
+
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Phase III1 pring <AA: : Deek Program
02
0/
5ootball Dorkout "emplate pring <AA: : Deek Program Wee" at%a%glance DDDDDDDDDDDDDDDDDDD%ondayDDDDDDDDDDDDDDDDDDD &pper 2ody (ay K;L%a# *ffort Station 1 Station ' Station . Station 1 8ench ?ress51%Way <ec" ?ull >ps or Chin >ps and :ips !ow Bariation and Shoulder ?ress Bariation 8icep Curl Bariation and )ricep Bariation
DDDDDDDDDDDDDDDDDDD"uesdayDDDDDDDDDDDDDDDDDDD peed and Agility "raining (ay K; DDDDDDDDDDDDDDDDDDDDednesdayDDDDDDDDDDDDDDDDDDD -ower 2ody (ayL%a# *ffort Station 1 Station ' Station . Station 1 8ac" S&uat ?ower Cleans Single 7eg Bariations and (orearm Bariations51%Way <ec" 3lute%+am Bariations and Calf !aises and 8alance -ovements or Bertima/
DDDDDDDDDDDDDDDDDDD"hursdayDDDDDDDDDDDDDDDDDDD &pper 2ody (ay K<L)epetition peed (ay K< Station 1 Station ' Station . Station 1 8ench Bariation *close grip or bloc" bench or loc"outs) 0nverted !ows and ?ush >p Bariations or 0ncline :8 8ench !ow Bariation and Shoulder ?ress Bariation 8icep Curl Bariation and )ricep Bariation or 0ncline :8 8ench
DDDDDDDDDDDDDDDDDDD5ridayDDDDDDDDDDDDDDDDDDD -ower 2ody (ay K<L)epetition (ay 00
:etailed e/planation of rotation of lifts DDDDDDDDDDDDDDDDDDD%ondayDDDDDDDDDDDDDDDDDDD &pper 2ody (ay K;L%a# *ffort Warm%>p +urdles tation ; 2ench Press7?6Day .eck Wee" Set 15Set '5Set .5Set 15Set 65Set ; Wee" 1: 1@ E 6@F5G E ;@F5; E =@F5; E =@F51 E =6F5GI E ;@F Wee" ': 1@ E 6@F5G E ;@F5; E =@F5; E =@F51 E =6F5GI E ;@F Wee" .: 1@ E 6@F56 E ;@F56 E =@F56 E =6F56 E G@F5GI E ;@F Wee" 1: Spring 8rea" Wor"outs will be provided Wee" 6: 1@ E 6@F56 E ;6F56 E =6F56 E G6F5. E H@F5GI E ;@F Wee" ;: 1@ E 6@F56 E ;6F56 E =6F5. E G6F5' E H6F56I E =@F Wee" =: 1@ E ;@F56 E =@F5. E G@F5. E H@F51I E 1@@F56I E =@F Wee" G: -$E O>)S tation < Pull &ps or !hin &ps and (ips Wee" 1: ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set Wee" ': ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set Wee" .: Chin%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set Wee" 1: Spring 8rea". Wor"outs will be provided. Wee" 6: Chin%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set Wee" ;: ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set Wee" =: ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set Wee" G: -a/ Outs on ?ull%>ps and :ips )ow Oariation and houlder Press Oariation Wee" 1: :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I Wee" ': :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I Wee" .: >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I Wee" 1: Spring 8rea". Wor"outs will be provided. Wee" 6: >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I Wee" ;: :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I Wee" =: >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I Wee" G: -a/ Outs on 0nverted !ows
tation =
05
tation ?
2icep !url Oariation and "ricep Oariation Wee" 1: Curls y5cJ. sets of G%1'I Overhead )ricepsJ. sets of G%1'I Wee" ': Curls y5cJ. sets of G%1'I Overhead )ricepsJ. sets of G%1'I Wee" .: !everse 3rip CurlsJ. sets of G%1'I S"ull Crushers or ?ress :ownsJ. sets of G%1'I Wee" 1: Spring 8rea". Wor"outs will be provided. Wee" 6: Curls y5cJ. sets of G%1'I Overhead )ricepsJ. sets of G%1'I Wee" ;: !everse 3rip CurlsJ. sets of G%1'I S"ull Crushers or ?ress :ownsJ. sets of G%1'I Wee" =: !everse 3rip CurlsJ. sets of G%1'I S"ull Crushers or ?ress :ownsJ. sets of G%1'I Wee" G: -a/ Outs
DDDDDDDDDDDDDDDDDDDDednesdayDDDDDDDDDDDDDDDDDDD -ower 2ody (ayL%a# *ffort tation ; 2ack quat Wee" Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: Wee" =: Wee" G: *see also the 8ac" S&uat Chart) Set 15Set '5Set .5Set 15Set 65Set ; 1@ E 6@F5G E ;@F5; E =@F5; E =@F51 E =6F5CO!9 1@ E 6@F56 E ;@F56 E =@F56 E =6F56 E G@F5CO!9 1@ E 6@F56 E ;@F56 E =@F56 E =6F5. E G6F5CO!9 Spring 8rea" Wor"outs will be provided 1@ E 6@F56 E ;@F56 E =@F56 E =6F5. E G6F5CO!9 1@ E 6@F56 E ;6F56 E =6F5. E G6F5. E H@F5CO!9
1@ E ;@F56 E =@F5. E G6F5. E H6F5. E 1@6F5CO!9
-$E O>)S
tation <
Power !leans Wee" Set 1 Set ' Set . Set 1 Set 6 Set ; Wee" 1: 6 E 6@F56 E ;@F56 E ;6F56 E =@F5. E =6F5CO!9 Wee" ': 6 E 6@F56 E ;@F56 E ;6F5. E =6F5. E G@F5CO!9 Wee" .: 6 E ;6F56 E =6F5. E G@F5. E G6F5. E G6F5CO!9 Wee" 1: Spring 8rea" Wor"outs will be provided Wee" 6: 6 E =@F5. E =6F5. E G@F5. E G6F5. E H@F5CO!9 Wee" ;: . E =@F5. E =6F5. E G@F5' E H@F51 E H6F5CO!9 Wee" =: . E =6F5. E G@F5' E G6F51 E H6F51 E 1@6F5CO!9 Wee" G: -$E O>)S ingle -eg Oariations and 5orearm Dork7?6Day .eck Wee" 1: Single 7eg S&uatJ. sets of G%1'I (orearm CurlsJ' sets of G%1'I
tation =
01
Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: Wee" =: Wee" G: tation ?
Single 7eg S&uatJ. sets of G%1'I (orearm CurlsJ' sets of G%1'I 7ungesJ. sets of G%1'I )owel +angsJ' sets to failure Spring 8rea". Wor"outs will be provided. 7ateral 7ungesJ. sets of G%1'I )owel +angsJ' sets to failure Single 7eg S&uatJ. sets of G%1'I (orearm CurlsJ' sets of G%1'I 7ateral 7ungesJ. sets of G%1'I )owel +angsJ' sets to failure -a/ Outs on 0nverted !ows
,lute6+am Oariation $ !alf )aises and 2alance Oariation7Oertima# Wee" 1: 3lute%+amJ' sets of 1'%16I Calf !aisesJ' sets of 1'%16I 8alance S&uatsJ' sets of 1'%16I Wee" ': 3lute%+amJ' sets of 1'%16I Calf !aisesJ' sets of 1'%16I !ussian )wistJ' sets of 1'%16I Wee" .: +ypere/tensionsJ' sets of 1'%16I Calf !aisesJ' sets of 1'%16I Bertima/ CumpsJ' sets of 1'%16I Wee" 1: Spring 8rea". Wor"outs will be provided. Wee" 6: 3lute%+amJ' sets of 1'%16I Calf !aisesJ' sets of 1'%16I 8alance S&uatsJ' sets of 1'%16I Wee" ;: 3lute%+amJ' sets of 1'%16I Calf !aisesJ' sets of 1'%16I !ussian )wistJ' sets of 1'%16I Wee" =: +ypere/tensionsJ' sets of 1'%16I Calf !aisesJ' sets of 1'%16I Bertima/ CumpsJ' sets of 1'%16I Wee" G: -a/ Outs
DDDDDDDDDDDDDDDDDDD"hursdayDDDDDDDDDDDDDDDDDDD &pper 2ody (ay K<L)epetition tation ; !lose ,rip 2ench Press72lock 2ench or -ock Outs Wee" 1: Close 3rip 8enchJ1 sets of G to 1'I reps CoreJ' sets to failure Wee" ': Close 3rip 8enchJ1 sets of G to 1'I reps CoreJ' sets to failure
0&
Wee" .: Wee" 1: Wee" 6: Wee" ;: Wee" =: Wee" G: tation <
8loc" 8enchJSee Chart CoreJ' sets to failure Spring 8rea". Wor"outs will be provided. 8loc" 8enchJSee Chart CoreJ' sets to failure Close 3rip 8enchJ1 sets of G to 1'I reps CoreJ' sets to failure 8loc" 8enchJSee Chart CoreJ' sets to failure -a/ Outs
Inverted )ows and Incline Press or Push &p Oariation Wee" 1: 0nverted !owJ. sets to failure, minimum of G per set 0ncline :8 8enchJ. sets of G%1'I reps Wee" ': 0nverted !owJ. sets to failure, minimum of G per set 0ncline :8 8enchJ. sets of G%1'I reps Wee" .: 0nverted !owJ. sets to failure, minimum of G per set -ed 8all ?ush >psJ. sets of G%1'I reps Wee" 1: Spring 8rea". Wor"outs will be provided. Wee" 6: 0nverted !owJ. sets to failure, minimum of G per set 0ncline :8 8enchJ. sets of G%1'I reps Wee" ;: 0nverted !owJ. sets to failure, minimum of G per set 0ncline :8 8enchJ. sets of G%1'I reps Wee" =: 0nverted !owJ. sets to failure, minimum of G per set -ed 8all ?ush >psJ. sets of G%1'I reps Wee" G: -a/ Outs on ?ull%>ps and :ips )ow Oariation and houlder Press Oariation Wee" 1: >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I Wee" ': >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I Wee" .: :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I Wee" 1: Spring 8rea". Wor"outs will be provided. Wee" 6: :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I Wee" ;: >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I Wee" =: :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I Wee" G: -a/ Outs on 0nverted !ows 2icep !url Oariation and "ricep Oariation Wee" 1: Curls y5cJ. sets of G%1'I 7ateral ?ush >pJ. sets of G%1'I
tation =
tation ?
08
Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: Wee" =: Wee" G:
Curls y5cJ. sets of G%1'I 7ateral ?ush >pJ. sets of G%1'I 8arbell CurlsJ. sets of G%1'I 0ncline :8 8enchJ. sets of G%1'I reps Spring 8rea". Wor"outs will be provided. 8arbell CurlsJ. sets of G%1'I 0ncline :8 8enchJ. sets of G%1'I reps Curls y5cJ. sets of G%1'I 7ateral ?ush >pJ. sets of G%1'I !everse 3rip CurlsJ. sets of G%1'I 0ncline :8 8enchJ. sets of G%1'I reps -a/ Outs
0*
2ack quat *ight Deek Program pring <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > Deek @ Deek : et ; 1@ E 6@F 1@ E 6@F 1@ E 6@F et < G E ;@F 6 E ;@F 6 E ;@F )eps M B;)% et = et ? ; E =@F 6 E =@F 6 E =@F ; E =@F 6 E =6F 6 E =6F et 9 1 E =6F 6 E G@F . E G6F et > CO!9 CO!9 CO!9
pring 2reak 1@ E 6@F 1@ E 6@F 1@ E ;@F %AM O&"
Dorkouts will be provided 6 E =@F 6 E =6F . E G6F 6 E =6F . E G6F . E H6F . E G6F . E H@F . E 1@6F CO!9 CO!9 CO!9
6 E ;@F 6 E ;6F 6 E =@F
2ench Press *ight Deek Program pring <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > Deek @ Deek : et ; 1@ E 6@F 1@ E 6@F 1@ E 6@F et < G E ;@F G E ;@F 6 E ;@F )eps M B;)% et = et ? ; E =@F ; E =@F 6 E =@F ; E =@F ; E =@F 6 E =6F et 9 1 E =6F 1 E =6F 6 E G@F et > GI E ;@F GI E ;@F GI E ;@F
pring 2reak 1@ E 6@F 1@ E 6@F 1@ E ;@F %AM O&"
Dorkouts will be provided 6 E =6F 6 E =6F . E G@F 6 E G6F . E G6F . E H@F . E H@F ' E H6F 1I E 1@@F GI E ;@F 6I E =@F 6I E =@F
6 E ;6F 6 E ;6F 6 E =@F
51
Power !leans *ight Deek Program pring <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > Deek @ Deek : et ; 6 E 6@F 6 E 6@F 6 E ;6F et < 6 E ;@F 6 E ;@F 6 E =6F )eps M B;)% et = et ? 6 E ;6F 6 E ;6F . E G@F 6 E =@F . E =6F . E G6F et 9 . E =6F . E G@F . E G6F et > CO!9 CO!9 CO!9
pring 2reak 6 E =@F . E =@F . E =6F %AM O&"
Dorkouts will be provided . E G@F . E G@F ' E G6F . E G6F ' E H@F 1 E H6F . E H@F 1 E H6F 1 E 1@6F CO!9 CO!9 CO!9
. E =6F . E =6F . E G@F
52
?AB 1@ 1@ 16 16 6@ 6@ 6@ 66 66 ;@ ;@ ;@ ;6 ;6 =@ =@ =@ =6 =6 G@ G@ G@ G6 G6 H@ H@ H@ H6 H6 1@@ 1@@ 1@@ 1@6 1@6 11@ 11@ 11@ 116 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.@ 1.6 1.6 11@ ?AB
?9B 16 16 6@ 6@ 66 66 ;@ ;@ ;6 ;6 =@ =@ =@ =6 =6 G@ G@ G6 G6 H@ H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 11@ 116 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.@ 1.6 1.6 11@ 11@ 116 116 16@ 16@ 166 166 ?9B
9AB 6@ 66 66 ;@ ;@ ;6 ;6 =@ =@ =6 =6 G@ G@ G6 G6 H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 11@ 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.6 1.6 11@ 11@ 116 116 116 16@ 166 166 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=@ 9AB
99B 66 ;@ ;@ ;6 ;6 =@ =@ =6 =6 G@ G6 G6 H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.6 11@ 11@ 116 116 16@ 16@ 166 166 1;@ 1;@ 1;6 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G6 1G6 1H@ 99B
>9B ;6 =@ =@ =6 G@ G@ G6 H@ H@ H6 1@@ 1@@ 1@6 1@6 11@ 116 116 1'@ 1'6 1'6 1.@ 1.6 1.6 11@ 116 116 16@ 166 166 1;@ 1;6 1;6 1=@ 1=@ 1=6 1G@ 1G@ 1G6 1H@ 1H@ 1H6 '@@ '@@ '@6 '1@ '1@ '16 ''@ ''@ ''6 >9B
@9B =6 G@ G6 G6 H@ H6 1@@ 1@@ 1@6 11@ 116 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 116 16@ 166 1;@ 1;@ 1;6 1=@ 1=6 1=6 1G@ 1G6 1H@ 1;@ 1H6 '@@ '@6 '@6 '1@ '16 ''@ ''@ ''6 '.@ '.6 '.6 '1@ '16 '16 '6@ '6@ ';@ @9B
:AB G@ G6 H@ H@ H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 16@ 166 1;@ 1;6 1=@ 1=@ 1=6 1G@ 1G6 1H@ 1H@ 1H6 '@@ '@6 '1@ '1@ '16 ''@ ''6 '.@ '.@ '.@ '1@ '16 '6@ '6@ '66 ';@ ';6 ';6 '=@ '=6 :AB
:9B G6 H@ H6 1@@ 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 166 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1G6 1H@ 1H6 '@@ '@6 '1@ '16 '16 ''@ ''6 '.@ '.6 '1@ '1@ '16 '16 '66 ';@ ';6 '=@ '=@ '=6 'G@ 'G6 'H@ 'H6 :9B
C9B H6 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 '@@ '@6 '1@ '1@ ''@ ''6 '.@ '.6 '1@ '1@ '16 '6@ '66 ';@ ';6 '=@ '=6 '=6 'G6 'H@ 'H6 .@@ .@6 .1@ .16 .'@ .'@ .'6 C9B
;AAB 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 '@@ '@6 '1@ '16 ''@ ''6 '.@ '.6 '1@ '16 '6@ '66 ';@ ';6 '=@ '=6 'G@ 'G6 'H@ 'H6 .@@ .@6 .1@ .16 .'@ .'6 ..@ ..6 .1@ .16 ;AAB
5/
11@ 11@ 116 116 16@ 16@ 16@ 166 166 1;@ 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H@ 1H6 1H6 '@@ '@@ '@6 '@6 '@6 '1@ '1@ '16 '16 '16 ''@ ''@ ''6 ''6 ''' '.@ '.@ '.@
1;@ 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H6 1H6 '@@ '@@ '@@ '@6 '@6 '1@ '1@ '16 '16 ''@ ''@ ''@ ''6 ''6 '.@ '.@ '.6 '.6 '1@ '1@ '1@ '16 '16 '6@ '6@ '66 '66 ';@ ';@
1=6 1=6 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H6 1H6 '@@ '@@ '@6 '@6 '1@ '1@ '16 '16 ''@ ''@ ''6 ''6 '.@ '.@ '.6 '.6 '1@ '1@ '16 '16 '6@ '6@ '66 '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 '=6 'G@ 'G@ 'G6 'G6 'H@
1H@ 1H6 '@@ '@@ '@@ '@6 '1@ '1@ '16 '16 ''@ ''@ ''6 '.@ '.@ '.6 '.6 '1@ '1@ '16 '6@ '6@ '66 '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@@ .@@ .@6 .1@ .1@ .16 .16 .'@
'1@ '.@ '16 ''@ ''@ ''6 '.@ '.@ '.6 '.6 '1@ '16 '16 '6@ '6@ '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 'H6 .@@ .@6 .@6 .1@ .1@ .16 .16 .'@ .'6 ..@ ..@ ..6 ..6 .1@ .1@ .16 .6@
'.@ '.@ '.6 '1@ '1@ '16 '6@ '6@ '66 '66 ';@ ';6 ';6 '=@ '=6 '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..@ ..6 .1@ .1@ .16 .16 .6@ .66 .;@ .;@ .;6 .=@ .=@ .=6 .=6
'16 '6@ '6@ '66 ';@ ';@ ';6 '=@ '=@ '=6 'G@ 'G6 'H@ 'H@ ';6 .@@ .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..@ ..6 .1@ .16 .16 .6@ .66 .66 .;@ .;6 .;6 .=@ .=6 .G@ .G@ .G6 .H@ .H@ .H6 1@@ 1@@ 1@6
';@ ';6 '=@ '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..6 .1@ .11 .16 .6@ .6@ .66 .;@ .;6 .=@ .=@ .=6 .G@ .G@ .G6 .H@ .H6 1@@ 1@@ 1@6 11@ 116 116 1'@ 1'@ 1'6 1.@ 1.6
'G@ 'G6 'H@ 'H@ 'H6 .@@ .@6 .1@ .1@ .16 .'@ .'6 ..@ ..@ ..6 .1@ .16 .6@ .6@ .66 .;@ .;6 .=@ .=@ .=6 .G@ .G6 .H@ .H@ .H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 16@ 166 1;@ 1;6
.@@ .@@ .@6 .1@ .16 .'@ .'6 .'6 ..@ ..6 .1@ .16 .6@ .6@ .66 .;@ .;6 .=@ .=6 .G@ .G@ .G6 .H@ .H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.6 1.6 11@ 116 16@ 166 1;@ 1;6 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6
.16 .'@ .'6 ..@ ..6 .1@ .1@ .16 .16 .6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ 1@@ 1@@ 1@6 11@ 116 1'@ 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 6'@ 6'@
..@ .1@ .1@ .16 .6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ .H6 1@@ 1@6 11@ 116 1'@ 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 616 6'@ 6'6 6.@ 6.6 61@ 616 66@
.6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ .H6 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 6'@ 6'6 6.@ 6.6 61@ 616 66@ 666 6;@ 6;6 6=@ 6=6 6G@
50
Mar'h
Stat on
Phase III Week 1

-e'k .+/Ways" )/10 Reps1 Pu%%/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 O7erhea$ Tr 'eps .2 sets of )/10,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
1(
),
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2
Max EffortLo5er
Stat on

&an$ Goo$ Morn n:s 6ore/+/Way -e'k Po5er 6%eans 6ore .0 sets to fa %ure1 S n:%e Le: S9uat .2 sets of )/10,1 ;orear! 6ur%s .2 sets of )/10,1 G%ute/#a! .0 sets of 10/18,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
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Wt
Rep
Wt
1(
D* (.* (A 0 /
2
55
6a%f Ra ses .0 sets of 10/18,1 &a%an'e S9uats .0 sets of 10/18,1
Mar'h
Stat on
Phase III Week 1
6ore .0 sets to fa %ure1 In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 Latera% Push/Ups .2 sets of )/10,1 =Lea$ersh p shou%$ 4e $e!onstrate$> not announ'e?@ ;ran Tarkenton
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
"+& ) ( A/ 0
Opt ona% Repet t onLo5er 3ay 0

Stat on
War! Up" #ur$%es

Step Ups .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
5) I0 (A/
51
&an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1 G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 3ea$ L ft .2 sets of */)1
Mar'h
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p on?@ SET/REP LOG Phase III Moha!!e$ <% Week of 3/10 to 3/14 Week 0

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
),
%O .(A /
Pu%%/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1 O7erhea$ Tr 'eps .2 sets of )/10,1
Max EffortLo5er
Stat on
War! Up" #ur$%es
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
5&
&a'k S9uat 1
1(
D* (.* (A /
Mar'h
Stat on
Phase III Week 0
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
58
8 Opt ona% Repet t onLo5er 3ay 0

Stat on
War! Up" #ur$%es

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
5) I (A/
Mar'h
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe asPhase a 'ha!p SET/REP LOG III on?@ Moha!!e$ <%of 3/17 to 3/21 Week Week 2

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
),
%O .(A /
6h n/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 Upr :ht Ro5s .2 sets of )/10,1
=3onAt :o to your :ra7 5 th a % fe unuse$?
5*
2 +
M % tary Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 Sku%% 6rushers .2 sets of )/10,1
&o44y &o5$en
Max EffortLo5er
Stat on

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
D* (.* (A /
6ore .0 sets to fa %ure1 Lun:es .2 sets of )/10,1 To5e% #an:s .2 sets to fa %ure1 #yperextens ons .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 Cert !ax Ju!ps .0 sets of 10/18,1
Mar'h
Stat on
Phase III Week 2
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
In7erte$ Ro5s .2 sets to fa %ure1 Me$ &a%% Push/Ups .2 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 &ar4e%% 6ur%s .2 sets of )/10,1 In'% ne 3& &en'h .2 sets of )/10,1

Stat on
War! Up" #ur$%es

Sp% t S9uat .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Le: Press .2 sets of )/101 6ore .0 sets to fa %ure1 Cert !ax Ju!ps .2 sets of )/10,1 6ore .0 sets to fa %ure1 G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 S n:%e/Le: 3ea$ L ft .2 sets of )/101
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
5) I (A/
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest your % fe as a 'ha!p on?@ DDDDDDDDDDDDDDDDD Deek ?1 of pring Moha!!e$ <% 2reak DDDDDDDDDDDDDDDDD
11
Opt on 1" 3o the Week 2 or Week 8 Workout at a Gy!
Opt on 0" &o$y We :ht Workout .2 t !es $ur n: the 4reak1 6an 4e $one any5hereJ? <t ho!e or at a hote%? Me$ u! W $th Push Ups" 0 sets to fa %ure In'% ne Push Ups" 0 sets to fa %ure 3e'% ne Push Ups" 0 sets to fa %ure Pu%% Ups" 0 sets to fa %ure 6h n Ups" 0 sets to fa %ure 3 ps or &en'h 3 ps" 0 sets to fa %ure S n:%e Le: S9uats" 2 sets of 1(/18, Wa%k n: Lun:es" 0 t !es for 0( yar$s Latera% Lun:es" 2 sets of 1(/18, Spee$ an$ <: % ty Tra n n: .$o those th n:s that 5e ha7e 4een $o n: on Tues$ays an$ Thurs$ays1 P%yo!etr 's .$o those Ku!p n: exer' ses that 5e ha7e 4een $o n: on Tues$ays an$ Thurs$ays1 6ore
12
.$o those Ku!p n: exer' ses that 5e ha7e 4een $o n: on Tues$ays an$ Thurs$ays1
Mar'h/<pr %
Max EffortUpper
Stat on
Phase III Week 8

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
),
"&* (A /
Max EffortLo5er
Stat on

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
D* (.* (A /
6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/10,1
1/
To5e% #an:s .2 sets to fa %ure1 G%ute/#a! .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 &a%an'e S9uats .0 sets of 10/18,1
Mar'h/<pr %
Stat on
Phase III Week 8
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
5) I (A/
Stat on
War! Up" #ur$%es

Step Ups .2 to sets of )/10,1 6ore .0 sets to fa %ure1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
10
Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1 &an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1 G%ute/#a! .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 S n:%e/Le: 3ea$ L ft .2 sets of )/101
<pr %
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p SET/REP LOG Phase III on?@ Moha!!e$ <% Week of 4/7 to 4/11 Week *

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
8,
%O .(A /
Pu%%/Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 Sku%% 6rushers .2 sets of )/10,1
15
Max EffortLo5er
Stat on

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
D* (.* (A /
<pr %
Stat on
Phase III Week *
6ore .0 sets to fa %ure1 In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .2 sets of )/10,1 & 'ep 6ur%s y/' .2 sets of )/10,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
11
+ 8
Latera% Push/Ups .2 sets of )/10,1

Stat on
War! Up" #ur$%es

Sp% t S9uat .2 to sets of )/10,1 6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/101 6ore .0 sets to fa %ure1 &an$ Goo$ Morn n:s .2 sets of )/10,1 6ore .0 sets to fa %ure1 #yperextens on .2 sets of 1(/18,1 ;orear!s .2 sets of )/10,1 3ea$ L ft .2 sets of */)1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
5) I (A/
<pr %
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p SET/REP LOG Phase III on?@ Moha!!e$ <% Week of 4/14 to 4/18 Week E

-e'k .+/Ways" )/10 Reps1 Pu%%/Ups .2 sets to fa %ure1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
1,
8,
%O .(A /
1&
0 2
3 ps .2 sets to fa %ure1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 Sku%% 6rushers .2 sets of )/10,1
2efore I get in the rin INd have already won o lost it out on the roadH "he real part is won or lost somewhere far aw from witnesses66behin the lines' in the gym a out there on the road long before I dance under those lightsHJ %uhammad Ali
Max EffortLo5er
Stat on

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
D* (.* (A /
6ore .0 sets to fa %ure1 Latera% Lun:es .2 sets of )/10,1 To5e% #an:s .2 sets to fa %ure1 #yperextens ons .0 sets of 10/18,1 6a%f Ra ses .0 sets of 10/18,1 Cert !ax Ju!ps .0 sets of 10/18,1
<pr %
"+& ) ( A/
Stat on
Phase III Week E
Repet t onUpper 3ay 0 .Run <fter L ft1 War! Up" #ur$%es &%o'k &en'h .+ sets of )/10,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
18
6ore .0 sets to fa %ure1 In7erte$ Ro5s .2 sets to fa %ure1 Me$ &a%% Push Ups .2 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .2 sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 In'% ne 3& &en'h .2 sets of )/10,1 =There are no off 'e hours for 'ha!p ons?@ Pau% 3 etFe%

Stat on
War! Up" #ur$%es

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
5) I (A/
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p on?@ Moha!!e$ <% 1*
DDDDDDDDDDDDDDDDDDeek :1 %a# OutsDDDDDDDDDDDDDDDDD 15.'1%15'6

Stat on
War! Up" #ur$%es

#e :ht We :ht &en'h Press Cert 'a% Leap +( Dar$ 3ash
Tr a%
War! Up" #ur$%es

Po5er 6%eans
D* 1 (.* (A %O / .(A 0 /
2 + 8
1
Po5er 6%eans
0
Po5er 6%eans
2
Po5er 6%eans
+
Po5er 6%eans
Shutt%e
&
Tr a%
War! Up" #ur$%es

S9uats S9uats S9uats
Stat on
"&* "+& 1 (A ) ( / A/ 0
2
War! Up" #ur$%es

&en'h Rep Max
1
;ULL &O3D WORGOUT SPEE3> <GILITD> HUI6G-ES> I 6ORE WORGOUT
S9uats
+
S9uats
)etween the end of this c3cle and the +eginning of Spring Practice we will have one to two wee"s in which we will continue to wor"outC !e will also lift during the two wee"s of Spring Practice and the weight roo# will +e open during the final two wee"s of schoolC Phase 5;= Su##er 2 8 +egins on >une *thC
&1

Phase IO1 ummer <AA: > Deek Program
5ootball Dorkout "emplate ummer <AA: > Deek Program Wee" at%a%glance DDDDDDDDDDDDDDDDDDD%ondayDDDDDDDDDDDDDDDDDDD 5ull 2odyL%a# *ffort 7ift H:@@ am to 1@:@@ am Station 1 8ench ?ress Bariation51%Way <ec" Station ' 3lute%+am and )riceps Station . !ow Bariation and Shoulder ?ress Bariation Station 1 S&uats5Core Speed5$gility5Core 1@:@@ am to 11:@@am =%on%= or -etabolic Speed Conditioning 11:@@ am til appro/imately <oon DDDDDDDDDDDDDDDDDDD"uesdayDDDDDDDDDDDDDDDDDDD peed and Agility "raining (ay Core H:@@ am to H:.@ Strong -an Competitions or other Competitive 3ames H:.@ am to 1@:16 am Speed5$gility 1@:16 am to 11:@@ am -etabolic Speed Conditioning and =%on%= 11:@@ am untilK DDDDDDDDDDDDDDDDDDDDednesdayDDDDDDDDDDDDDDDDDDD *#plosive %ovements and 2alance 7ift H:@@ am to 1@:@@ am Station 1 Cleans Station ' ?ush ?ress5(orearms Station . Bertima/58alance -ovements Station 1 3lute%+am Bariations and 8o/ Cumps Speed5$gility5Core 1@:@@ am to 11:@@am =%on%= or -etabolic Speed Conditioning 11:@@ am til appro/imately <oon DDDDDDDDDDDDDDDDDDD"hursdayDDDDDDDDDDDDDDDDDDD 5ull 2odyL)epetition (ay 7ift H:@@ am to 1@:@@ am Station 1 8ench Bariation *close grip or dumbbell) Station ' 0nverted !ows and ?ush >p Bariations or 0ncline :8 8ench Station . ?ull >ps or Chin >ps and :ips Station 1 8icep Curl Bariation and )ricep Bariation Station 6 >nilateral 7eg BariationsJ)wo different e/ercises Speed5$gility5Core 1@:@@ am to 11:@@am =%on%= or -etabolic Speed Conditioning 11:@@ am til appro/imately <oon
DDDDDDDDDDDDDDDDDDD%ondayDDDDDDDDDDDDDDDDDDD 5ull 2ody6%a# *ffort Warm%>p +urdles tation ; 2ench Press7?6Day .eck Wee" Set 15Set '5Set .5Set 15Set 6
Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: 1@ E ;@F5G E;6F56 E =@F56 E =6F56 E G@F 1@ E ;@F56 E =@F56 E =6F56 E G@F56 E G6F 1@ E ;@F56 E =@F56 E =6F56 E G@F56 E G6F 1@ E ;@F56 E =6F56 E G@F56 E G6F5. E H@F 1@ E ;6F56 E G@F56 E G6F5. E H@F5. E H6F 1@ E =@F56 E G6F5. E H@F5. E H6F5. E 1@@F
tation <
,lute6+am and "riceps

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: 3lute%+amJ. sets of 1@%16 S"ull CrushersJ' sets of G%1'I 3lute%+amJ. sets of 1@%16 )ricep 9/tensionsJ' sets of G%1'I 3lute%+amJ. sets of 1@%16 S"ull CrushersJ' sets of G%1'I 3lute%+amJ. sets of 1@%16 )ricep 9/tensionsJ' sets of G%1'I 3lute%+amJ. sets of 1@%16 S"ull CrushersJ' sets of G%1'I 3lute%+amJ. sets of 1@%16 )ricep 9/tensionsJ' sets of G%1'I
tation =
)ow Oariation and houlder Press Oariation

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I :umbbell !owsJ. sets of G%1'I 8radford ?ressJ. sets of G%1'I >pright !owsJ. sets of G%1'I -ilitary ?ressJ. sets of G%1'I
tation ?
quats7!ore Wee" Set 15Set '5Set .5Set 15Set 6

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: 1@ E ;@F5G E;6F56 E =@F56 E =6F56 E G@F 1@ E ;@F56 E =@F56 E =6F56 E G@F56 E G6F 1@ E ;@F56 E =@F56 E =6F56 E G@F56 E G6F 1@ E ;@F56 E =6F56 E G@F56 E G6F5. E H@F 1@ E ;6F56 E G@F56 E G6F5. E H@F5. E H6F 1@ E =@F56 E G6F5. E H@F5. E H6F5. E 1@@F
DDDDDDDDDDDDDDDDDDDDednesdayDDDDDDDDDDDDDDDDDDD *#plosive %ovements and 2alance tation ; !leans Wee"

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" :6 Wee" ;:
Set 15Set '5Set .5Set 15Set 6

6 E 6@F56 E ;@F56 E ;6F56 E =@F5. E =6F 6 E 6@F56 E ;@F56 E ;6F5. E =6F5. E G@F 6 E ;6F56 E =6F5. E G@F5. E G6F5. E G6F 6 E ;6F56 E =6F5. E G@F5. E G6F5. E G6F 6 E =@F5. E =6F5. E G@F5. E G6F5. E H@F . E =@F5. E =6F5. E G@F5' E H@F51 E H6F
tation <
Push Press
Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: 1 sets of 6 reps (orearmsJ. sets of G to 1'I reps 1 sets of 6 reps (orearmsJ. sets of G to 1'I reps 1 sets of . reps (orearmsJ. sets of G to 1'I reps 1 sets of . reps (orearmsJ. sets of G to 1'I reps 1 sets of 6 reps (orearmsJ. sets of G to 1'I reps 1 sets of . reps (orearmsJ. sets of G to 1'I reps
tation =
Oertima# Pumps and 2alance %ovement

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: Bertima/J' sets of 16 28ig4 umps Bertima/J' sets of 16 2(ast4 umps 8alanceJStability S&uats, . sets of 1@ while resting Bertima/J' sets of 16 28ig4 umps Bertima/J' sets of 16 2(ast4 umps 8alanceJStability 7unge, ' sets of 1@ *each leg) while resting Bertima/J' sets of 16 28ig4 umps Bertima/J' sets of 16 2(ast4 umps 8alanceJStability )wists, ' sets of 1@ while resting Bertima/J' sets of 16 28ig4 umps Bertima/J' sets of 16 2(ast4 umps 8alanceJStability 7unge, ' sets of 1@ *each leg) while resting Bertima/J' sets of 16 28ig4 umps Bertima/J' sets of 16 2(ast4 umps 8alanceJStability )wists, ' sets of 1@ while resting Bertima/J' sets of 16 28ig4 umps Bertima/J' sets of 16 2(ast4 umps 8alanceJStability S&uats, . sets of 1@ while resting
tation ?
,lute6+am Oariation 2o# Pumps

Wee" 1: 3lute%+amJ' sets of 1'%16I *while resting from umps) 8o/ CumpsJ' sets of 16I 7ateral 8o/ CumpsJ' sets of 16I
Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;:
3lute%+amJ' sets of 1'%16I *while resting from umps) 8o/ CumpsJ' sets of 16I 7ateral 8o/ CumpsJ' sets of 16I +ypere/tensionsJ' sets of 1'%16I $lternating (ast (eetJ' sets of 16 each foot Single 7eg 8o/ CumpsJ' sets of G each leg 3lute%+amJ' sets of 1'%16I *while resting from umps) 8o/ CumpsJ' sets of 16I 7ateral 8o/ CumpsJ' sets of 16I +ypere/tensionsJ' sets of 1'%16I $lternating (ast (eetJ' sets of 16 each foot Single 7eg 8o/ CumpsJ' sets of G each leg 3lute%+amJ' sets of 1'%16I *while resting from umps) 8o/ CumpsJ' sets of 16I 7ateral 8o/ CumpsJ' sets of 16I
DDDDDDDDDDDDDDDDDDD"hursdayDDDDDDDDDDDDDDDDDDD 5ull 2odyL)epetition tation ; 2ench Oariation and 2icep !urls

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: Close 3rip 8enchJ1 sets of G to 1'I reps 8icep CurlsJ. sets of G%1'I reps Close 3rip 8enchJ1 sets of G to 1'I reps !everse 3rip CurlsJ. sets of G to 1'I reps $lternating $rm :umbbell 8enchJ1 sets of G to 1'I reps 8icep CurlsJ. sets of G%1'I reps $lternating $rm :umbbell 8enchJ1 sets of G to 1'I reps !everse 3rip CurlsJ. sets of G%1'I reps Close 3rip 8enchJ1 sets of G to 1'I reps 8icep CurlsJ. sets of G%1'I reps $lternating $rm :umbbell 8enchJ1 sets of G to 1'I reps !everse 3rip CurlsJ. sets of G%1'I reps
tation <
Inverted )ows and Incline Press

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: 0nverted !owJ. sets to failure, minimum of G per set 0ncline :8 8enchJ. sets of G%1'I reps 0nverted !owJ. sets to failure, minimum of G per set 0ncline :8 8enchJ. sets of G%1'I reps 0nverted !owJ. sets to failure, minimum of G per set $lternating 0ncline :8 8enchJ. sets of G%1'I reps 0nverted !owJ. sets to failure, minimum of G per set $lternating 0ncline :8 8enchJ. sets of G%1'I reps 0nverted !owJ. sets to failure, minimum of G per set 0ncline :8 8enchJ. sets of G%1'I reps 0nverted !owJ. sets to failure, minimum of G per set $lternating 0ncline :8 8enchJ. sets of G%1'I reps
tation =
Pull &ps or !url &ps and (ips

Wee" 1: Wee" ': Wee" .: ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set Chin%>psJ. sets to failure, minimum of G per set
Wee" 1: Wee" 6: Wee" ;:
:ipsJ. sets to failure, minimum of G per set Chin%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set ?ull%>psJ. sets to failure, minimum of G per set :ipsJ. sets to failure, minimum of G per set
tation ?
&nilateral -eg -ifts' < Oariations

Wee" 1: Wee" ': Wee" .: Wee" 1: Wee" 6: Wee" ;: Single 7eg S&uatJ. sets of G%1'I 7ateral 7ungesJ' sets of G%1'I Single 7eg S&uatJ. sets of G%1'I 7ateral 7ungesJ' sets of G%1'I 7ungesJ. sets of G%1'I Step >psJ' sets of G%1'I 7ateral 7ungesJ. sets of G%1'I Step >psJ' sets of G%1'I Single 7eg S&uatJ. sets of G%1'I 7ateral 7ungesJ' sets of G%1'I Split S&uatJ. sets of G%1'I Step >psJ' sets of G%1'I
2ack quat *ight Deek Program ummer <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > et ; 1@ E ;@F 1@ E ;@F 1@ E ;@F 1@ E ;@F 1@ E ;6F 1@ E =@F )eps M B;)% et < et = G E;6F 6 E =@F 6 E =@F 6 E =6F 6 E G@F 6 E G6F 6 E =@F 6 E =6F 6 E =6F 6 E G@F 6 E G6F . E H@F et ? 6 E =6F 6 E G@F 6 E G@F 6 E G6F . E H@F . E H6F et 9 6 E G@F 6 E G6F 6 E G6F . E H@F . E H6F . E 1@@F
2ench Press i# Deek Program ummer <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > et ; 1@ E ;@F 1@ E ;@F 1@ E ;@F 1@ E ;@F 1@ E ;6F 1@ E =@F et < )eps M B;)% et = 6 E =@F 6 E =6F 6 E =6F 6 E G@F 6 E G6F . E H@F et ? 6 E =6F 6 E G@F 6 E G@F 6 E G6F . E H@F . E H6F et 9 6 E G@F 6 E G6F 6 E G6F . E H@F . E H6F . E 1@@F
G E;6F 6 E =@F 6 E =@F 6 E =6F 6 E G@F 6 E G6F
Power !leans *ight Deek Program ummer <AA: Deek Deek ; Deek < Deek = Deek ? Deek 9 Deek > et ; 6 E 6@F 6 E 6@F 6 E ;6F 6 E ;6F 6 E =@F . E =@F )eps M B;)% et < et = 6 E ;@F 6 E ;@F 6 E =6F 6 E =6F . E =6F . E =6F 6 E ;6F 6 E ;6F . E G@F . E G@F . E G@F . E G@F et ? 6 E =@F . E =6F . E G6F . E G6F . E G6F ' E H@F et 9 . E =6F . E G@F . E G6F . E G6F . E H@F 1 E H6F
;AA B ;)% ?C9 ?CA ?:9 ?:A ?@9 ?@A ?>9 ?>A ?99 ?9A ??9 ??A ?=9 ?=A ?<9 ?<A ?;9 ?;A ?A9 ?AA =C9 =CA =:9 =:A =@9 =@A =?> =>A
C9B <) % 1=@ 1;6 1;@ 16; 161 11; 111 1.= 1.' 1'= 1'' 11G 11. 1@G 1@. .HH .H1 .GH .G1 .G@ .=6 .=@ .;6 .;1 .6; .61 .1; .1'
H C<H9B =)% 16= 16. 11G 111 1.H 1.1 1.@ 1'6 1'@ 11; 111 1@= 1@' .H= .H. .GG .G. .=H .=1 .=@ .;6 .;@ .6; .61 .1; .1' ..= ...
CAB ?) % 116 111 1.; 1.' 1'= 1'. 11G 111 1@H 1@6 1@@ .H; .H1 .G= .G' .=G .=. .;H .;1 .;@ .66 .6@ .1; .1' ..= ... .'G .'1
H :@H9B 9)% 1.. 1'G 1'1 1'@ 116 111 1@; 1@' .HG .H. .GH .G6 .G@ .=; .=1 .;= .;. .6G .61 .6@ .16 .11 ..; ..' .'G .'. .1H .16
:9B >) % 1'@ 11; 11' 1@G 1@. .HH .H6 .H1 .G; .G' .=G .=1 .;H .;6 .;1 .6= .6' .1G .11 .1@ ..6 ..1 .'= .'. .1G .11 .1@ .@;
H :<H9B @)% 1@G 1@1 1@@ .H; .H1 .G= .G. .=H .=6 .=1 .;= .;. .6G
.61
:AB :) % .H; .H' .GG .G1 .G@ .=; .=' .;G .;1 .;@ .6; .6' .1G .11 .1@ ..; ..' .'G .'1 .'@ .16 .1' .@G .@1 .@@ 'H; 'H' 'GG
H @@H9B C)% .G. .=H .=6 .=' .;G .;1 .;@ .6; .6' .1G .11 .11 ..= ... .'H .'6 .'1 .1= .1. .1@ .@; .@' 'HG 'H1 'H@ 'G; 'G' '=H
@9B ;A) % .=1 .;= .;. .;@ .6; .6' .1G .16 .11 ..= ... ..@ .'; .'' .1G .16 .11 .@= .@. .@@ 'H; 'H' 'GG 'G6 'G1 '== '=. '=@
H @<H9B ;;)% .6G .66 .61 .1G .11 .1@ ..= ... .'H .'; .'' .1H .16 .11 .@G .@1 .@@ 'H= 'H. 'H@ 'G; 'G' '=H '=6 '=1 ';G ';1 ';1
@AB ;<) % .1; .1. ..H ..; ..' .'H .'6 .'' .1G .16 .11 .@G .@1 .@1 'H= 'H1 'H@ 'G= 'G. 'G@ '=; '=. ';H ';; ';' '6H '66 '6'
H >@H9B ;=)% ..1 ..@ .'= .'1 .'@ .1= .1. .1@ .@= .@. .@@ 'H= 'H. 'H@ 'G; 'G. 'G@ '=; '=. '=@ ';; ';. '6H '6; '6. '1H '1; '1.
>9B ;?) % .'1 .1G .16 .1' .@G .@6 .@' 'HH 'H6 'H' 'GH 'G; 'G' '=H '=; '=. ';H ';; ';. ';@ '6; '6. '6@ '1= '1. '1@ '.= '.1
H ><H9B ;9)% .@H .@; .@. .@@ 'H; 'H. 'H@ 'G= 'G1 'G1 '=G '=6 '=1 ';G ';6 ';' '6H '6; '6. '6@ '1; '1. '1@ '.= '.1 '.1 ''G ''6
>AB ;>) % 'H= 'H1 'H1 'GG 'G6 'G' '=H '=; '=. '=@ ';= ';1 ';1 '6G '66 '6' '1H '1; '1. '1@ '.= '.1 '.1 ''G ''6 ''' '1H '1;
H 9@H9B ;@)% 'G1 'G1 '=G '=; '=. '=@ ';= ';1 ';1 '6G '66 '6. '6@ '1= '11 '11 '.G '.6 '.' '.@ ''= ''1 ''1 '1G '16 '1' '@H '@=
99B ;:) % '=' ';H ';; ';1 ';1 '6G '66 '6. '6@ '1= '11 '1' '.H '.; '.. '.1 ''G ''6 ''' ''@ '1= '11 '11 '@H '@; '@. '@@ 1HG
H 9<H9B ;C)% '6H '6= '61 '6' '1H '1; '11 '11 '.G '.; '.. '.1 ''G '66 ''. ''@ '1= '16 '1' '1@ '@= '@1 '@' 1HH 1H; 1H1 1H1 1GH
9AB <A)% '1= '16 '1' '1@ '.= '.6 '.' '.@ ''= ''6 ''' ''@ '1= '16 '1' '1@ '@= '@6 '@' '@@ 1H= 1H6 1H' 1H@ 1G= 1G6 1G' 1G@
.6@ .1; .1' ..G ..1 ..@ .'6 .'1 .1= .1. .@H .@6 .@1 'H=
;AAB ;)% =99 =9A =?9 =?A ==9 ==A =<9 =<A =;9 =;A =A9 =AA <C9 <CA <:9 <:A <@9 <@A <>9 <>A <99 <9A <?9 <?A <=9 <=A <<9 <<A
C9B <)% ..= ..' .'= .'. .1G .1. .@G .@1 'HH 'H1 'GH 'G6 'G@ '=6 '=@ ';; ';1 ';6 '61 '1= '1' '.= '.' ''G ''. '1G '1. '@H
H C<H9B =)% .'G .'. .1H .11 .@H .@6 .@@ 'H; 'H1 'G; 'G' '== '=' ';G ';. '6H '61 '1H '16 '1@ '.6 '.1 ''; ''' '1= '1' '@G '@.
CAB ?)% .1H .16 .1@ .@; .@1 'H= 'H' 'GG 'G. '=H '=1 '=@ ';6 ';1 '6; '6' '1= '1. '.G '.1 ''H ''6 ''@ '1; '11 '@= '@' 1H6
H :@H9B 9)% .1@ .@; .@1 'H= 'H. 'GG 'G1 'G@ '=6 '=1 ';; ';' '6G '6. '1H '16 '1@ '.; '.1 ''= ''. '1G '11 '1@ '@6 '@1 1H; 1H'
:9B >)% .@1 'H= 'H. 'GH 'G1 'G@ '=; '=' ';= ';. '6H '66 '6@ '1; '1' '.G '.. ''H ''6 ''1 '1; '1' '@G '@1 1HH 1H6 1H1 1G=
H :<H9B @)% 'H' 'GG 'G1 'G@ '=; '=' ';G ';1 '6H '66 '61 '1= '1@ '.H '.6 '.1 ''; ''' '1G '11 '1@ '@; '@' 1HG
1H.
:AB :)% 'G1 'G@ '=; '=' ';G ';1 ';@ '6; '6' '1G '11 '1@ '.; '.' ''G ''1 ''@ '1; '1' '@G '@1 '@@ 1H; 1H' 1GG 1G1 1G@ 1=;
H @@H9B C)% '=6 '=1 ';= ';. '6H '66 '61 '1G '11 '1@ '.; '.' ''G ''1 ''@ '1= '1. '@H '@6 '@1 1H= 1H. 1GH 1G; 1G' 1=G 1=1 1=@
@9B ;A)% ';; ';' '6G '66 '61 '1= '1. '1@ '.; '.' ''G ''6 ''1 '1= '1. '1@ '@; '@' 1HG 1H6 1H1 1G= 1G. 1G@ 1=; 1=' 1;G 1;6
H @<H9B ;;)% '6= '6. '6@ '1; '1' '.H '.6 '.' ''G ''1 ''1 '1= '1. '1@ '@; '@. 1HH 1H6 1H' 1GG 1G1 1G1 1== 1=1 1=@ 1;; 1;. 16H
@AB ;<)% '1G '16 '11 '.G '.1 '.1 ''= ''1 ''@ '1= '1. '1@ '@; '@. 1HH 1H; 1H' 1GH 1G6 1G' 1=G 1=6 1=1 1;G 1;1 1;1 16= 161
H >@H9B ;=)% '.H '.; '.' ''H ''; ''' '1H '1; '1' '@H '@6 '@' 1HH 1H6 1H' 1GH 1G6 1G' 1=G 1=6 1=' 1;G 1;6 1;' 16G 166 161 11G
>9B ;?)% '.@ ''= ''1 ''1 '1= '11 '11 '@G '@1 '@1 1HG 1H6 1H1 1GG 1G6 1G' 1=G 1=6 1=' 1;H 1;6 1;' 16H 16; 16' 11H 11; 11.
H ><H9B ;9)% ''1 '1G '16 '1' '@H '@; '@. '@@ 1H; 1H. 1H@ 1G= 1G1 1G1 1=G 1=6 1=1 1;G 1;6 1;' 16H 16; 16. 16@ 11; 11. 11@ 1.=
>AB ;>)% '.1 '1@ '@= '@1 '@1 1HG 1H6 1H' 1GH 1G; 1G. 1G@ 1== 1=1 1=1 1;G 1;6 1;' 16H 16; 16. 16@ 11= 111 111 1.G 1.6 1.'
H 9@H9B ;@)% '@1 '@1 1HG 1H6 1H' 1GH 1G; 1G1 1G1 1=G 1=6 1=' 1;H 1;; 1;. 1;1 16G 166 16' 11H 11; 11. 11@ 1.G 1.6 1.' 1'H 1';
99B ;:)% 1H6 1H' 1GH 1G= 1G1 1G1 1=G 1=; 1=. 1=@ 1;= 1;6 1;' 16H 16; 161 161 11G 116 11. 11@ 1.= 1.1 1.' 1'H 1'; 1'. 1'1
H 9<H9B ;C)% 1G; 1G. 1G1 1=G 1=6 1=. 1=@ 1;G 1;6 1;' 1;@ 16= 161 16' 11H 11= 111 111 1.H 1.; 1.. 1.1 1'G 1'; 1'. 1'@ 11G 116
9AB <A)% 1== 1=6 1=' 1=@ 1;= 1;6 1;' 1;@ 16= 166 16' 16@ 11= 116 11' 11@ 1.= 1.6 1.' 1.@ 1'= 1'6 1'' 1'@ 11= 116 11' 11@
1GH 1G6 1G1
;AAB ;)% <;9 <;A <A9 <AA ;C9 ;CA ;:9 ;:A ;@9 ;@A ;>9 ;>A ;99 ;9A ;?9 ;?A ;=9 ;=A ;<9 ;<A ;;9 ;;A ;A9 ;AA
C9B <) % '@1 1HH 1H1 1H@ 1G6 1G@ 1=6 1=1 1;; 1;1 16; 16' 11= 11' 1.= 1.. 1'G 1'. 11G 111 1@H 1@1 HH H6
HC<H9B =)% 1HG 1H1 1GH 1G6 1G@ 1=6 1=1 1;; 1;1 16= 16' 11G 11. 1.G 1.1 1'H 1'1 1'@ 116 111 1@; 1@1 H= H'
CAB ?) % 1H. 1GH 1G1 1G@ 1=6 1=1 1;; 1;' 16= 16. 11G 111 1.H 1.6 1.@ 1'; 1'1 11= 11' 1@G 1@. HH H1 H@
H:@H9B 9)% 1GG 1G. 1=H 1=6 1=@ 1;; 1;1 16= 16. 11G 111 11@ 1.6 1.1 1'; 1'' 11G 11. 1H 1@6 1@@ H; H1 G=
:9B >) % 1G' 1=G 1=1 1=@ 1;6 1;1 16= 16. 11G 111 11@ 1.; 1.1 1'= 1'. 11H 111 11@ 1@; 1@' H= H. GH G6
H:<H9B @)% 1== 1=. 1;H 1;6 1;@ 16; 16' 11G 111 11@ 1.; 1.' 1'= 1'. 11H 116 111 1@= 1@. HH H1 H@ G; G'
:AB :) % 1=' 1;G 1;1 1;@ 16; 16' 11G 111 11@ 1.; 1.' 1'G 1'1 1'@ 11; 11' 1@G 1@1 1@@ H; H' GG G1 G@
H@@H9B C)% 1;; 1;' 16G 166 161 11= 11. 1.H 1.6 1.1 1'= 1'1 1'@ 11; 11' 1@G 1@1 1@@ H; H. GH G6 G1 ==
@9B ;A) % 1;1 16= 16. 16@ 11; 11' 1.G 1.6 1.1 1'= 1'. 1'@ 11; 11' 1@G 1@6 1@1 H= H. H@ G; G' =G =6
H@<H9B ;;)% 166 16' 11G 116 111@ 1.= 1.1 1.@ 1'; 1'. 11H 11; 11' 1@G 1@6 1@1 H= H1 H@ G= G. =H =; ='
@AB ;<) % 16@ 11= 11. 11@ 1.; 1.. 1'H 1'; 1'' 11H 116 11' 1@G 1@6 1@1 HG H1 H1 G= G1 G@ == =. =@
H>@H9B ;=)% 116 111 1.G 1.6 1.1 1'G 1'1 1'1 11G 111 111 1@G 1@1 1@1 H= H1 H1 G= G1 G1 == =1 =@ ;=
>9B ;?) % 1.H 1.; 1.. 1.@ 1'; 1'1 1'@ 11= 11. 11@ 1@= 1@1 1@@ H= H1 H1 G= G1 G1 =G =1 =1 ;G ;6
H><H9B ;9)% 1.1 1.1 1'G 1'6 1'1 11G 116 11' 1@H 1@; 1@. 1@@ H; H. H@ G= G1 G1 =G =6 =1 ;G ;6 ;'
>AB ;>) % 1'H 1'; 1'. 1'@ 11= 111 111 1@G 1@6 1@' HH H; H. H@ G= G1 G1 =G =6 =' ;H ;; ;. ;@
H9@H9B ;@)% 1'. 1'@ 11= 116 11' 1@H 1@; 1@. 1@@ H= H1 H' GH G; G. G@ == =1 =1 ;H ;; ;. ;@ 6=
99B ;:) % 11G 116 11' 11@ 1@= 1@1 1@1 HH H; H. H@ GG G6 G' =H == =1 =1 ;G ;; ;. ;@ 6= 66
H9<H9B ;C)% 11' 11@ 1@= 1@6 1@' HH H= H1 H1 GH G; G1 G1 =G =; =. =@ ;G ;6 ;. ;@ 6= 66 6'
9AB <A) % 1@= 1@6 1@' 1@@ H= H6 H' H@ G= G6 G' G@ == =6 =' =@ ;= ;6 ;' ;@ 6= 66 6' 6@
?AB 1@ 1@ 16 16 6@ 6@ 6@ 66 66 ;@ ;@ ;@ ;6 ;6 =@ =@ =@ =6 =6 G@ G@ G@ G6 G6 H@ H@ H@ H6 H6 1@@ 1@@ 1@@ 1@6 1@6 11@ 11@ 11@ 116 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.@ 1.6 1.6 11@ ?AB
?9B 16 16 6@ 6@ 66 66 ;@ ;@ ;6 ;6 =@ =@ =@ =6 =6 G@ G@ G6 G6 H@ H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 11@ 116 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.@ 1.6 1.6 11@ 11@ 116 116 16@ 16@ 166 166 ?9B
9AB 6@ 66 66 ;@ ;@ ;6 ;6 =@ =@ =6 =6 G@ G@ G6 G6 H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 11@ 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.6 1.6 11@ 11@ 116 116 116 16@ 166 166 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=@ 9AB
99B 66 ;@ ;@ ;6 ;6 =@ =@ =6 =6 G@ G6 G6 H@ H@ H6 H6 1@@ 1@@ 1@6 1@6 11@ 116 116 1'@ 1'@ 1'6 1'6 1.@ 1.@ 1.6 11@ 11@ 116 116 16@ 16@ 166 166 1;@ 1;@ 1;6 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G6 1G6 1H@ 99B
>9B ;6 =@ =@ =6 G@ G@ G6 H@ H@ H6 1@@ 1@@ 1@6 1@6 11@ 116 116 1'@ 1'6 1'6 1.@ 1.6 1.6 11@ 116 116 16@ 166 166 1;@ 1;6 1;6 1=@ 1=@ 1=6 1G@ 1G@ 1G6 1H@ 1H@ 1H6 '@@ '@@ '@6 '1@ '1@ '16 ''@ ''@ ''6 >9B
@9B =6 G@ G6 G6 H@ H6 1@@ 1@@ 1@6 11@ 116 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 116 16@ 166 1;@ 1;@ 1;6 1=@ 1=6 1=6 1G@ 1G6 1H@ 1;@ 1H6 '@@ '@6 '@6 '1@ '16 ''@ ''@ ''6 '.@ '.6 '.6 '1@ '16 '16 '6@ '6@ ';@ @9B
:AB G@ G6 H@ H@ H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 16@ 166 1;@ 1;6 1=@ 1=@ 1=6 1G@ 1G6 1H@ 1H@ 1H6 '@@ '@6 '1@ '1@ '16 ''@ ''6 '.@ '.@ '.@ '1@ '16 '6@ '6@ '66 ';@ ';6 ';6 '=@ '=6 :AB
:9B G6 H@ H6 1@@ 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 166 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1G6 1H@ 1H6 '@@ '@6 '1@ '16 '16 ''@ ''6 '.@ '.6 '1@ '1@ '16 '16 '66 ';@ ';6 '=@ '=@ '=6 'G@ 'G6 'H@ 'H6 :9B
C9B H6 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 '@@ '@6 '1@ '1@ ''@ ''6 '.@ '.6 '1@ '1@ '16 '6@ '66 ';@ ';6 '=@ '=6 '=6 'G6 'H@ 'H6 .@@ .@6 .1@ .16 .'@ .'@ .'6 C9B
;AAB 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 '@@ '@6 '1@ '16 ''@ ''6 '.@ '.6 '1@ '16 '6@ '66 ';@ ';6 '=@ '=6 'G@ 'G6 'H@ 'H6 .@@ .@6 .1@ .16 .'@ .'6 ..@ ..6 .1@ .16 ;AAB
11@ 11@ 116 116 16@ 16@ 16@ 166 166 1;@ 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H@ 1H6 1H6 '@@ '@@ '@6 '@6 '@6 '1@ '1@ '16 '16 '16 ''@ ''@ ''6 ''6 ''' '.@ '.@ '.@
1;@ 1;@ 1;@ 1;6 1;6 1=@ 1=@ 1=6 1=6 1G@ 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H6 1H6 '@@ '@@ '@@ '@6 '@6 '1@ '1@ '16 '16 ''@ ''@ ''@ ''6 ''6 '.@ '.@ '.6 '.6 '1@ '1@ '1@ '16 '16 '6@ '6@ '66 '66 ';@ ';@
1=6 1=6 1G@ 1G@ 1G6 1G6 1H@ 1H@ 1H6 1H6 '@@ '@@ '@6 '@6 '1@ '1@ '16 '16 ''@ ''@ ''6 ''6 '.@ '.@ '.6 '.6 '1@ '1@ '16 '16 '6@ '6@ '66 '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 '=6 'G@ 'G@ 'G6 'G6 'H@
1H@ 1H6 '@@ '@@ '@@ '@6 '1@ '1@ '16 '16 ''@ ''@ ''6 '.@ '.@ '.6 '.6 '1@ '1@ '16 '6@ '6@ '66 '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@@ .@@ .@6 .1@ .1@ .16 .16 .'@
'1@ '.@ '16 ''@ ''@ ''6 '.@ '.@ '.6 '.6 '1@ '16 '16 '6@ '6@ '66 ';@ ';@ ';6 ';6 '=@ '=@ '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 'H6 .@@ .@6 .@6 .1@ .1@ .16 .16 .'@ .'6 ..@ ..@ ..6 ..6 .1@ .1@ .16 .6@
'.@ '.@ '.6 '1@ '1@ '16 '6@ '6@ '66 '66 ';@ ';6 ';6 '=@ '=6 '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..@ ..6 .1@ .1@ .16 .16 .6@ .66 .;@ .;@ .;6 .=@ .=@ .=6 .=6
'16 '6@ '6@ '66 ';@ ';@ ';6 '=@ '=@ '=6 'G@ 'G6 'H@ 'H@ ';6 .@@ .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..@ ..6 .1@ .16 .16 .6@ .66 .66 .;@ .;6 .;6 .=@ .=6 .G@ .G@ .G6 .H@ .H@ .H6 1@@ 1@@ 1@6
';@ ';6 '=@ '=6 'G@ 'G@ 'G6 'H@ 'H@ 'H6 .@@ .@6 .1@ .1@ .16 .'@ .'@ .'6 ..@ ..6 .1@ .11 .16 .6@ .6@ .66 .;@ .;6 .=@ .=@ .=6 .G@ .G@ .G6 .H@ .H6 1@@ 1@@ 1@6 11@ 116 116 1'@ 1'@ 1'6 1.@ 1.6
'G@ 'G6 'H@ 'H@ 'H6 .@@ .@6 .1@ .1@ .16 .'@ .'6 ..@ ..@ ..6 .1@ .16 .6@ .6@ .66 .;@ .;6 .=@ .=@ .=6 .G@ .G6 .H@ .H@ .H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.@ 1.6 11@ 116 16@ 16@ 166 1;@ 1;6
.@@ .@@ .@6 .1@ .16 .'@ .'6 .'6 ..@ ..6 .1@ .16 .6@ .6@ .66 .;@ .;6 .=@ .=6 .G@ .G@ .G6 .H@ .H6 1@@ 1@6 11@ 11@ 116 1'@ 1'6 1.@ 1.6 1.6 11@ 116 16@ 166 1;@ 1;6 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6
.16 .'@ .'6 ..@ ..6 .1@ .1@ .16 .16 .6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ 1@@ 1@@ 1@6 11@ 116 1'@ 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 6'@ 6'@
..@ .1@ .1@ .16 .6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ .H6 1@@ 1@6 11@ 116 1'@ 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 616 6'@ 6'6 6.@ 6.6 61@ 616 66@
.6@ .66 .;@ .;6 .=@ .=6 .G@ .G6 .H@ .H6 1@@ 1@6 11@ 116 1'@ 1'6 1.@ 1.6 11@ 116 16@ 166 1;@ 1;6 1=@ 1=6 1G@ 1G6 1H@ 1H6 6@@ 6@6 61@ 616 6'@ 6'6 6.@ 6.6 61@ 616 66@ 666 6;@ 6;6 6=@ 6=6 6G@
June
Phase IC Week 1
Max Effort;u%% &o$y

Stat on

-e'k .+/Ways" )/10 Reps1 G%ute/#a! .2 sets of 1(/181 Sku%% 6rushers .0 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .0 sets of )/10,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
1(
%O .(A 0 /
2
S9uats +
6ore
1( 8 8 6ore .0 sets to fa %ure1
Exp%os 7e Mo7e!ents an$ &a%an'e

Stat on
War! Up" #ur$%es 6%eans

6ore Push Press
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
D* (.* (A 0 /
2
6ore .0 sets to fa %ure1 8 8 8 8
;orear!s .2 sets of )/10,1 Cert !ax//0 sets of 18 =& :@ Ju!ps Cert !ax0 sets of 18 =fast@ Ku!ps Sta4 % ty S9uats 2 sets of 1( G%ute/#a! .0 sets of 10/18,1
5h %e rest n:
&ox Ju!ps .0 sets of 18,1 Latera% &ox Ju!ps .0 sets of 18,1
June
Stat on
Phase IC Week 1
Repet t on;u%% &o$y War! Up" #ur$%es 6%ose Gr p &en'h .+ sets of )/10,1
& 'ep 6ur%s .2 sets of )/10,1 In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 Pu%% Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 S n:%e Le: S9uat .2 sets of )/10,1 Latera% Lun:es .0 sets of )/10,1 =Lea$ersh p shou%$ 4e $e!onstrate$> not announ'e?@ ;ran Tarkenton
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
"+& ) ( A/ 0
Stat on
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
2 +
June
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p on?@ SET/REP LOG Phase IC Moha!!e$ <% Week of 6/16 to 6/19 Week 0
Max Effort;u%% &o$y War! Up" #ur$%es &en'h

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
%O .(A /
G%ute/#a! .2 sets of 1(/181 Tr 'ep Extens on .0 sets of )/10,1 Upr :ht Ro5s .2 sets of )/10,1 M % tary Press .0 sets of )/10,1
S9uats +
6ore
D* (.* (A /
Stat on

6ore
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Push Press
;orear!s .2 sets of )/10,1 Cert !ax//0 sets of 18 =& :@ Ju!ps Cert !ax0 sets of 18 =fast@ Ku!ps Sta4 % ty Lun:e 0 sets of 1( G%ute/#a! .0 sets of 10/18,1 &ox Ju!ps .0 sets of 18,1 Latera% &ox Ju!ps .0 sets of 18,1
5h %e rest n:
June
Stat on
Phase IC Week 0
Re7erse Gr p 6ur%s .2 sets of )/10,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 Pu%% Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 S n:%e Le: S9uat .2 sets of )/10,1 Latera% Lun:es .0 sets of )/10,1
Stat on
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
June
Stat on

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
%O .(A /
G%ute/#a! .2 sets of 1(/181 Sku%% 6rushers .0 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .0 sets of )/10,1
=3onAt :o to your :ra7e 5 th a % fe unuse$?@ &o44y &o5$en
S9uats +
6ore

Stat on

6ore Push Press
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
D* (.* (A /
;orear!s .2 sets of )/10,1 Cert !ax//0 sets of 18 =& :@ Ju!ps Cert !ax0 sets of 18 =fast@ Ku!ps Sta4 % ty T5 st 0 sets of 1( #yperextens on .0 sets of 10/18,1 <%ternat n: ;ast ;eet .0 sets of 18 ea'h1 S n:%e Le: &ox Ju!ps .0 sets of ) ea'h1
5h %e rest n:
June
Stat on
Phase IC Week 2
Repet t on;u%% &o$y War! Up" #ur$%es

<%ternat n: 3u!44e%% &en'h .+ sets of )/10,1 & 'ep 6ur%s .2 sets of )/10,1 In7erte$ Ro5s .2 sets to fa %ure1 <%t? In'% ne 3& &en'h .2 sets of )/10,1 6h n Ups .2 sets to fa %ure1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
2 +
3 ps .2 sets to fa %ure1 Lun:es .2 sets of )/10,1 Step Ups .0 sets of )/10,1
Stat on
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
June/Ju%y
Stat on
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p on?@ SET/REP LOG Phase IC Moha!!e$ <% Week of 6/30 to 7/3 Week +

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
%O .(A /
1(
S9uats +
6ore

Stat on

6ore Push Press
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
D* (.* (A /
;orear!s .2 sets of )/10,1 Cert !ax//0 sets of 18 =& :@ Ju!ps Cert !ax0 sets of 18 =fast@ Ku!ps Sta4 % ty Lun:e 2 sets of 1( G%ute/#a! .0 sets of 10/18,1 &ox Ju!ps .0 sets of 18,1 Latera% &ox Ju!ps .0 sets of 18,1
5h %e rest n:
June/Ju%y
Phase IC Week +
Repet t on;u%% &o$y

Stat on
War! Up" #ur$%es

<%ternat n: 3u!44e%% &en'h .+ sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 In7erte$ Ro5s .2 sets to fa %ure1 <%t? In'% ne 3& &en'h .2 sets of )/10,1 6h n Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 Latera% Lun:es .2 sets of )/10,1 Step Ups .0 sets of )/10,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
Stat on
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Ju%y
Max Effort;u%% &o$y

Stat on

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
%O .(A /
G%ute/#a! .2 sets of 1(/181 Sku%% 6rushers .0 sets of )/10,1 3u!44e%% Ro5s .2 sets of )/10,1 &ra$for$ Press .0 sets of )/10,1
S9uats +
6ore

Stat on

6ore Push Press
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
D* (.* (A /
;orear!s .2 sets of )/10,1
Cert !ax//0 sets of 18 =& :@ Ju!ps Cert !ax0 sets of 18 =fast@ Ku!ps Sta4 % ty T5 st 2 sets of 1( #yperextens ons .0 sets of 10/18,1 <%ternat n: ;ast ;eet .0 sets of 18 ea'h1 S n:%e Le: &ox Ju!ps .0 sets of ) ea'h1
5h %e rest n:
Ju%y
Stat on
Phase IC Week 8
& 'ep 6ur%s .2 sets of )/10,1
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
In7erte$ Ro5s .2 sets to fa %ure1 In'% ne 3& &en'h .2 sets of )/10,1 Pu%% Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 S n:%e Le: S9uat .2 sets of )/10,1 Latera% Lun:es .0 sets of )/10,1
Stat on
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1 0
Ju%y
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p on?@ SET/REP LOG Phase IC Moha!!e$ <% Week of 7/14 to 7/17 Week *
Max Effort;u%% &o$y

Stat on

Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
1(
%O .(A /
2efore I get in the ring' INd have already won or lost it out on the roadH "he real p is won or lost somewhere away from witnesses66behi the lines' in the gym and o there on the road long befo I dance under those lightsH -uhammad $li
S9uats +
6ore
8 Exp%os 7e Mo7e!ents an$ &a%an'e

Stat on

6ore Push Press
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
D* (.* (A /
;orear!s .2 sets of )/10,1 Cert !ax//0 sets of 18 =& :@ Ju!ps Cert !ax0 sets of 18 =fast@ Ku!ps Sta4 % ty S9uats 2 sets of 1( G%ute/#a! .0 sets of 10/18,1 &ox Ju!ps .0 sets of 18,1 Latera% &ox Ju!ps .0 sets of 18,1
5h %e rest n:
Ju%y
Stat on
Phase IC Week *
Repet t on;u%% &o$y War! Up" #ur$%es

<%ternat n: 3u!44e%% &en'h .+ sets of )/10,1 Re7erse Gr p 6ur%s .2 sets of )/10,1 In7erte$ Ro5s .2 sets to fa %ure1 <%t? In'% ne 3& &en'h .2 sets of )/10,1 Pu%% Ups .2 sets to fa %ure1 3 ps .2 sets to fa %ure1 =There are no off 'e hours for 'ha!p ons?@ Pau% 3 etFe%
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
"+& ) ( A/
Sp% t S9uat .2 sets of )/10,1 Step Ups .0 sets of )/10,1
Stat on
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
Wt
Rep
=I hate$ e7ery ! nute of the tra n n:> 4ut I sa $ =3onAt 9u t? Suffer no5 an$ % 7e the rest of your % fe as a 'ha!p on?@ DDDDDDDDDDDDDDDDD Oacation7"ravel Moha!!e$ <% DorkoutDDDDDDDDDDDDDDDDD Opt on 1" 3o the appropr ate 5eekAs Workout at a Gy!
Opt on 0"
&o$y We :ht Workout .2 t !es $ur n: the 5eek1 6an 4e $one any5hereJ? <t ho!e or at a hote%? Me$ u! W $th Push Ups" 0 sets to fa %ure In'% ne Push Ups" 0 sets to fa %ure 3e'% ne Push Ups" 0 sets to fa %ure Pu%% Ups" 0 sets to fa %ure 6h n Ups" 0 sets to fa %ure 3 ps or &en'h 3 ps" 0 sets to fa %ure S n:%e Le: S9uats" 2 sets of 1(/18, Wa%k n: Lun:es" 0 t !es for 0( yar$s Latera% Lun:es" 2 sets of 1(/18, Spee$ an$ <: % ty Tra n n: .$o those th n:s that 5e ha7e 4een $o n:1 P%yo!etr 's .$o those Ku!p n: exer' ses that 5e ha7e 4een $o n:1 6ore .$o those 'ore exer' ses that 5e ha7e 4een $o n:1
DDDDDDDDDDDDDDDDD%a# OutsDDDDDDDDDDDDDDDDD
Stat on
War! Up" #ur$%es

#e :ht We :ht &en'h Rep Max
Tr a%
War! Up" #ur$%es

Po5er 6%eans
1
Po5er 6%eans
0
Cert 'a% Leap
0
Po5er 6%eans
2
+( Dar$ 3ash
2
Po5er 6%eans
+ 8
Shutt%e
+
Po5er 6%eans
Tr a%
War! Up" #ur$%es

S9uats
Stat on
War! Up" #ur$%es

&en'h Max
1
S9uats
0
S9uats
2
S9uats
+
S9uats
*#ercise "echnique
2efore I get in the ring' INd have already won or lost it out on the roadH "he real part is won or lost somewhere far away from witnesses66behind the lines' in the gym and out there on the road long before I dance under those lightsHJ %uhammad Ali
S9uat Te'hn 9ue
S9uat te'hn 9ue 1. Take a barbell from a squat rack and hold t at the to! of "our shoulders# The bar should be rest n$ comfortabl" across "our tra!e% us muscle& ' th "our hands on the bar. (roaden "our chest and squee%e "our shoulder blades to$ether. 2. )ee! "ou back and head stra $ht. *our feet should be s!aced at shoulder ' dth or sl $htl" ' der& toes turned out sl $htl". 3. +ras! the bar ' th "our hands s!aced sl $htl" ' der than shoulder ' dth a!art. ,. -n a controlled fash on& slo'l" squat do'n unt l "our th $hs are !arallel to the floor. .emember not to bounce at the bottom of the mo/ement. 6. 0lo'l" stra $hten "our le$s and return to the start !os t on. )ee! "our head le/el at all t mes. 7. )ee! the mo/ement flu d& slo'& and controlled. 8. 1t no !o nt dur n$ the mo/ement should the front le$ knee e2tend be"ond the front foot toes. 9. Throu$hout the mo/ement kee! the u!!er bod" u!r $ht and under control.
The 3u!44e%% Lun:e
Pos t on an$ exe'ut on for the $u!44e%% %un:e 1. W th "our feet at should ' dth& ! ck u! a !a r of dumbbells. 2. 0tand u! stra $ht ' th the dumbbells ' th "our arms full" e2tended. 3ake sure "our toes are !o nted for'ard. 3. 4un$e the r $ht le$ for'ard n a ste!! n$ mot on to a !os t on 'here "our knee 5o nt forms a 90 de$ree an$le 6rou$hl" 3 feet7. *our th $h should be !arallel ' th the floor and "our sh n !er!end cular to the floor. *our back knee should almost touch the floor. 4. 8s n$ the muscles of the r $ht le$& t $hten "our contract on and return to the stand n$ !os t on. ,. .e!eat ' th the left le$. 6. 1t no !o nt dur n$ the mo/ement should the front le$ knee e2tend be"ond the front foot toes. 7. Throu$hout the mo/ement kee! the u!!er bod" u!r $ht and under control.
#yperexten ons
We :ht % ft n: exer' se pos t on 1. 9lace "our le$s and h !s do'n'ards on the a!!aratus ' th "our bod" turned around fac n$ the floor. 2. *our u!!er bod" should be free to r se u! and do'n. : ther !lace "our hands beh nd "our head or n front of "our bod" n a crossed !os t on. Exe'ut on 1. 4o'er the trunk of "our bod" to'ards the floor. 2. . se unt l "our bod" s n a stra $ht l ne. 4o'er and re!eat. 3. )ee! the mo/ement flu d& slo'& and controlled.
S n:%e/Le: S9uat
6rear le$ ele/ated7
Pos t on an$ exe'ut on for the S n:%e Le: S9uat .rear %e: e%e7ate$1 1. W th "our feet at should ' dth& ! ck u! a !a r of dumbbells. 2. 0tand u! stra $ht ' th the dumbbells ' th "our arms full" e2tended. 3ake sure "our toes are !o nted for'ard. 3. :le/ate "our left le$ on a bench or a bo2 beh nd "ou. 4. 8s n$ the muscles of the r $ht le$& lo'er "our bod" nto a !arallel squat !os t on& kee! n$ "our u!!er bod" u!r $ht and under control. ,. 8s n$ the muscles of the r $ht le$& t $hten "our contract on and return to the stand n$ !os t on. 6. .e!eat ' th the left le$. 7. 1t no !o nt dur n$ the mo/ement should the front le$ knee e2tend be"ond the front foot toes.
S n:%e/Le: 3ea$ L ft
Step/Ups
3ea$ L ft
:athletic stance;
3ea$ L ft te'hn 9ue 1. +ras! a barbell from the floor n a squat !os t on ' th "our hands s!aced sl $htl" ' der than shoulder ' dth a!art. *ou ma" use an o/erhand $r ! ' th both hands or a o/er/under $r ! as ! ctured. (roaden "our chest and squee%e "our shoulder blades to$ether. 2. )ee! "ou back and head stra $ht. *our feet should be s!aced at shoulder ' dth or sl $htl" ' der& toes turned out sl $htl". 3. -n a controlled fash on& slo'l" stand u! to a full" u!r $ht !os t on. 9ress throu$h the heels. .emember not to bounce at the bottom of the mo/ement. 4. 0lo'l" lo'er the 'e $ht and return to the start !os t on. )ee! "our head le/el at all t mes. ,. )ee! the mo/ement flu d& slo'& and controlled. 6. 1t no !o nt dur n$ the mo/ement should the front le$ knee e2tend be"ond the front foot toes. 7. Throu$hout the mo/ement kee! the u!!er bod" u!r $ht and under control.
Sp% t S9uat
<%nge
Pos t on an$ exe'ut on for the sp% t s9uat The techn que s almost dent cal to the lun$e& ' thout the ste!! n$ mot on. 1. W th "our feet at should ' dth& ! ck u! a !a r of dumbbells. 0!l t "our stance ' th "our r $ht foot for'ard. 2. 0tand u! stra $ht ' th the dumbbells ' th "our arms full" e2tended. 3ake sure "our toes are !o nted for'ard. 3. 4o'er "our h !s to a !os t on 'here "our knee 5o nt forms a 90 de$ree an$le. *our th $h should be !arallel ' th the floor and "our sh n !er!end cular to the floor. *our back knee should almost touch the floor. 4. 8s n$ the muscles of the r $ht le$& t $hten "our contract on and return to the stand n$ !os t on. ,. ;om!lete all re!s ' th the r $ht le$ then s' tch and re!eat ' th the left le$. 6. 1t no !o nt dur n$ the mo/ement should the front le$ knee e2tend be"ond the front foot toes. 7. Throu$hout the mo/ement kee! the u!!er bod" u!r $ht and under control.
Latera% Lun:e
G%ute/#a!
We :ht % ft n: exer' se pos t on 1. 9lace "our le$s and h !s do'n'ards on the a!!aratus ' th "our bod" turned around fac n$ the floor. 2. *our u!!er bod" should be free to r se u! and do'n. : ther !lace "our hands beh nd "our head or n front of "our bod" n a crossed !os t on. Exe'ut on 1. 4o'er the trunk of "our bod" to'ards the floor. 2. . se unt l "our bod" s n a stra $ht l ne& then bend at the knees and ra se "our bod" to an u!r $ht !os t on. 4o'er and re!eat. 3. )ee! the mo/ement flu d& slo'& and controlled.
3u!44e%% M % tary Press
Pos t on for the seate$ $u!44e%% press 1. -n a seated !os t on ' th "our feet f rml" !lanted on the floor& $ras! t'o dumbbells ' th both hands. 2. ;url the 'e $ht u! to the shoulder area. <old the dumbbells at shoulder le/el. )ee! "our back stra $ht and "our head u!. 3. 3ake sure "ou rotate "our !alms so the" are fac n$ for'ard. Exe'ut on of the seate$ $u!44e%% press 1. -n a controlled fash on& !ress the dumbbells s multaneousl" u!'ards to the o/erhead !os t on. The dumbbells should l $htl" touch each other at the to! !os t on. =o not arch the back. 0lo'l" lo'er the 'e $ht do'n and re!eat the mo/ement. 2. )ee! the mo/ement fluent& slo'& and controlled.
The Re7erse &ar4e%% 6ur%
Pos t on 1.0tand erect as "ou 'ould a barbell curl. <old a barbell sl $htl" more than shoulder>s ' dth. 2. 1llo' the arms to hand do'n stra $ht& elbo's at "our s de ' th "our hands n an o/er $r !. Exe'ut on 1. 1s "ou curl the barbell& kee! "our 'r sts stra $ht and le/el ' th "our forearms& and kee! "our elbo's tucked n. 2. Than lo'er and re!eat. *ou ' ll reall" feel "our u!!er forearms 'ork near the elbo'.
The Wr st 6ur%
Wr st curls 'ork the fle2ors of the forearm. 9erform them n a seated !os t on& ' th "our lo'er arms rest n$ on "our knees or on a bench. 3ake sure "our hands are free.
Pos t on 1.Wh le seated on a bench& take a barbell and rest t "our arms on "our knees or on the bench. 2. 0l $htl" bend at the 'a st. Exe'ut on 1. 3o/ n$ onl" "our 'r st& curl the 'e $ht u!'ard unt l "our forearm s full" contracted. 1llo' the barbell to lo'er under control& and "ou ma" allo' "our f n$ers to unroll to some e2tent.
The Re7erse Wr st 6ur%

Th s e2erc se s bas call" !erformed n the same manner as the re$ular 'r st curl& but "our !alms should face do'n'ard nstead of u!'ard.
Pos t on 1.Wh le seated on a bench& take a barbell and rest t "our arms on "our knees or on the bench ' th "our !alms fac n$ do'n'ard. Tr" and rest the "our arms on "our knees. 2. 0l $htl" bend at the 'a st. Exe'ut on 1. 3o/ n$ onl" "our 'r st& re/erse curl the 'e $ht u!'ard and slo'l" return back to the start n$ !os t on. *ou 'on>t be able to handle the same 'e $ht as "ou 'ould ' th an ord nar" 'r st curl.
4en'h press exer' se
Pos t on for the 4en'h press exer' se 1. 4 e back on the bench ' th "our feet f rml" !lanted on the floor and back !ressed f rml" a$a nst the !add n$. 2. Take a t $ht $r ! of the barbell 6o/erhand7 ' th "our thumbs rou$hl" 3 feet 690cm7 a!art. 3ake sure that "our $r ! s balanced bet'een both s des of "our bod". ?nce "our $r ! s set& !ress "our shoulders do'n and back nto the bench. Th s ' ll !ush u! "our !ectoral $ rdle and allo' for a much better st mulat on. 3. 4 ft the bar from the rack. Exe'ut on of the 4en'h press exer' se 1. Take the barbell from the rack and lock "our elbo's at the to! !os t on. 4o'er the barbell to the n !!le area of the chest& slo'l" and under control& kee! n$ "our elbo's a'a" and out'ard from the trunk of "our bod". 2. 1s the 'e $ht lo'ers& be sure not to bounce the 'e $ht @ /er" m!ortant @ do not bounce the 'e $ht from the chest. 4 $htl" touch the chest and !ush the 'e $ht back
u! n a controlled fash on. (e$ nners ma" f nd that the 'e $ht starts to fall for'ard or back'ard or that the 'e $ht s r s n$ une/enl" because one arm s stron$er than the other. =on>t 'orr" too much about th s and concentrate on the mo/ement tself. 1fter a cou!le of 'eeks "ou ' ll de/elo! a $roo/e and th s mo/ement ' ll be second nature.
The $u!44e%% 4en'h press

Th s /ar at on of the barbell bench !ress s an e2cellent 'e $ht l ft n$ e2erc se for !ecs. -f "ou f nd "ou are $o n$ stale on the bench !ress& tr" us n$ the dumbbell bench !ress& "ou>ll be sur!r sed at the results.
Pos t on for the $u!44e%% 4en'h press 1. Wh le seated on the ed$e of a flat bench& $ras! t'o dumbbells n an o/erhand $r !. 2. .est the dumbbells n an u!r $ht !os t on on the ed$e of "our knees. ;arefull" l e on the flat bench br n$ n$ the dumbbells to the s des of "our torso at chest le/el. 3ake
sure to br n$ the dumbbells u! s multaneousl". Aeet should be !lanted f rml" on the floor. 3. 0lo'l" ad5ust the dumbbells ' th "our arms full" e2tended at r $ht an$les to the floor. 9ress the 'e $ht u! to the locked !os t on. The dumbbells should be held d rectl" o/er "our chest area& sl $htl" touch n$ each other ' th !alms fac n$ for'ard. Exe'ut on of the $u!44e%% 4en'h press 1. 0lo'l" bend "our arms and lo'er both dumbbells n a slo'& controlled fash on to "our chest. The dumbbells should be at the s des of "our chest. 2. 0lo'l" !ress the 'e $ht back u! from the s des of "our chest to the start n$ !os t on. =o not bounce the 'e $ht from the chest. )ee! "ou elbo's out and a'a" from the trunk of "our bod". 3. )ee! the mo/ement fluent& slo'& and controlled.
The $u!4e%% n'% ne press
Pos t on for the $u!4e%% n'% ne press 1. Wh le seated n an ncl ne bench& $ras! t'o dumbbells n an o/erhand $r !.
2. .est the dumbbells n an u!r $ht !os t on on the ed$e of "our knees. 3. ;arefull" l e on the ncl ne bench& br n$ n$ the dumbbells to the s des of "our torso at chest le/el. 3ake sure to br n$ the dumbbells u! s multaneousl". Aeet should be !lanted f rml" on the floor. 4. 0lo'l" ad5ust the dumbbells ' th "our arms full" e2tended at r $ht an$les to the floor. 9ress the 'e $ht u! to the locked !os t on. The dumbbells should be held d rectl" o/er "our chest area& sl $htl" touch n$ each other ' th !alms fac n$ for'ard. Exe'ut on of the $u!4e%% n'% ne press 1. 0lo'l" bend "ou arms and lo'er both dumbbells n a slo'& controlled fash on to "our chest. The dumbbells should be at the s des of "our chest. 2. 4o'er the dumbbells to a !os t on 'here "ou feel a comfortable stretch. 3. 0lo'l" !ress the 'e $ht back u! from the s des of "our chest to the start n$ !os t on. =o not bounce the 'e $ht from the chest. )ee! "ou elbo's out and a'a" from the trunk of "our bod". 4. )ee! the mo/ement fluent& slo'& and controlled.
The para%%e% 4ar $ p exer' se
Pos t on for the $ p exer' se 1. 0u!!ort "our bod" at stra $ht arm>s len$th. 2. )ee! "our back stra $ht& torso stra $ht& knees fle2ed& and feet beh nd "ou. Exe'ut on of the $ p exer' se 1. 4o'er "our bod" to a !o nt 'here "ou feel a comfortable stretch. 2. 0lo'l" !ush "our torso u!'ard back to the start n$ !os t on.
3. )ee! the mo/ement fluent& slo'& and controlled.
The 5 $e :r p 'h n up
Pos t on for the 5 $e :r p 'h n up 1. +ras! an o/erhead bar us n$ an o/erhand $r ! 6!alms do'n7 at least one foot ' der than "our shoulders on each s de. )ee! "our back stra $ht and le$s sl $htl" bent at the bottom !os t on. Exe'ut on of the 5 $e :r p 'h n up 1. 9ull "our bod" u!'ard n a /ert cal l ne& kee! n$ "our elbo's back. +entl" !ull u!'ards to e ther "our ch n or neck area mak n$ sure the bar s d rectl" n front of "ou. 2. +entl" lo'er "our bod" do'n unt l "our arms are stra $ht and re!eat. 3. )ee! the mo/ement fluent& slo'& and controlled.
;ront S9uats
Tr 'ep extens on
&ra$for$ Press
&%o'k &en'h/&oar$ Press
3u!44e%% Ro5
Po5er 6%eans
Purpose: Develop explosive power through extension of the hips, knees and ankles. Starting Position: >se a hip to shoulder width stance, toes pointing straight ahead to slightly out. S&uat down to the bar, and position your hips lower than your shoulders. >se a shoulder width grip, with your arms fully e/tended. !oll the bar bac" to an inch from contacting your shins, and maintain an arch in your bac". ?osition your shoulders directly over to slightly in front of the bar *never behind the bar). Procedure: 7ift the weight off the floor by driving force through your heels *donLt get forward on your toes). )he first pull Mfloor to above "neesN is "ey to aligning your body in the correct second pull, or power position. While "eeping your shoulders over the bar, e/tend your "nees, and hips, performing a deadlift motion. $s the bar travels over your "nees straighten up into a vertical alignment so the bar shifts to your mid%thigh. )his is the power position. 9/plosively e/tend your hips, and transfer the weight from your heels to the mid foot and shrug your shoulders vertically * ump the weight up). $s the weight moves upward, simultaneously drop your body underneath the bar catching the weight across your shoulders in a 151%15' s&uat position. (inish the lift by standing upright under control. 7ower the weight to the start position and repeat the e/ercise. Key Points: )he movement is very e/plosive, occurring in the hips, legs, bac" and shoulders. Oour bac" should remain tight and flat throughout the entire e/ercise. $s you move under the bar flip your elbows forward and push them together so that you catch the bar across your shoulders with your and elbows pointing forward, not downward. )he bar tra ectory should be vertical % donLt swing it out and around, ump it straight up.
Speed' Agility' $ uickness
0f you want a place in the sun, you,ve got to put up with a few blisters.
Introd%ction to Speed, Agility, and 2%ic(ness Training

8uickness1 $ccording to Sports Speed, :intiman, Ward, and )elle#: Auic"ness refers to the ability of an athlete to perform specific movements in the shortest possible time. 0t also involves the ability of the nervous system to process and produce rapid contractions and rela/ations of the muscle fibers. $ccording to Webster: !eacting to a stimulus with speed, done or ta"ing place with rapidity, mar"ed by speed, readiness to or understanding something rapidly. Agility: $ccording to )raining for Speed, $gility, and Auic"ness, 8rown, (errigno, and Santana: $gility is the ability to decelerate, accelerate, and change direction &uic"ly while maintaining good body control without decreasing speed. !omponents of Agility and 8uickness 0n the sports world 2speed4 is one of the most tal"ed about performance components. 0t has become very popular for athletes to consult 2speed4 e/perts to increase their forty%yard dash times. While this may help them to loo" better on paper, it may or may not result in greater athletic performance on the playing field. Speed, as spo"en in the world of sports, usually refers to ma/imum velocity speed while running in a straight line. While this is important in some sports, li"e trac", and to some positions in team sports, li"e a wide receiver in $merican football, most athletes rarely if ever reach ma#imum velocity. One of the components of speed training is acceleration mechanics. $cceleration refers to the phase of a sprint in which the athlete is building speed as he approaches ma/imum velocity. $ccelerating more efficiently will help you to achieve a greater percentage of your ma/imum velocity in a shorter amount of time. )he word 2speed4 can also refer to the speed of movement that a particular limb or group of limbs can accomplish. $s you can see there is an overlap or relationship between 2speed4 and agility and &uic"ness. 0n sports where athletes do not reach ma/imum velocity *thirty to si/ty meters of straight sprinting) agility and &uic"ness training can more appropriately address the 2speed4 needs of your athletes. 0n addition to the acceleration and speed of movement components of agility and &uic"ness, there are several other important components that differentiate agility training from speed training.
(eceleration is an important component in most sports. )his is the opposite of acceleration. )he athlete is decreasing the hori#ontal speed of the body although the speed of muscle contraction or limb movement may remain very fast. :eceleration is important when an athlete is approaching a change of direction movement. Change of direction cannot be accomplished at ma/imum velocity and in many cases it cannot be accomplished at many percentages of ma/imum velocity. 0n order to ma"e an efficient change of direction the athlete must decelerate. )here are specific deceleration mechanics that athletes must learn in order to decelerate efficiently and transition efficiently into the change of direction. (or e/ample the athlete must drop his center of gravity by sin"ing the hips and shorten stride length. 2alance and body control are important components of agility and &uic"ness that allow athletes to change directions efficiently. 0f the athlete can improve his balance he will be able to change directions more effectively and transition into acceleration more &uic"ly. )eaction time and reaction to a stimulus are important in most sports. $thletes constantly react to an implement, ball, another athlete, or other visual and verbal stimulus during the coarse of a game. 0mproved reaction time is tied into training the neuromuscular factors that limit reaction time. )he stretch6shortening cycle is also an important component of agility and &uic"ness training. )he stretch%shortening cycle is most often discussed in plyometric training, which can be used to increase agility. When an athlete decelerates, plants, and changes directions the stretch%shortening cycle is involved. $s with plyometrics the muscles must contract eccentrically during acceleration and then respond during the change of direction to accelerate once again. )he &uic"er the muscles can transition from eccentric to concentric contractions the change of direction will be enhanced. )echni&ue wor" at low intensity, plyometrics, and strength training movements that improve lateral movement can all contribute to improvements in these components of agility and &uic"ness. $gility drills can be divided into to categories. )eactive drills force the athlete to respond to a stimulus such as a visual or verbal cue from a coach or the athlete may actually respond to another athlete. Programmable drills have the athlete move through a predetermined pattern represented by cones or bags. %etabolic demands must be ta"en into consideration when training agility and &uic"ness. $s with speed training, agility and &uic"ness training are ultimately differentiated from conditioning. 0f your training goal is optimal improvements in agility and &uic"ness the A"P6P! system must fully recover between drills. +owever, in reality in most sports this will not happen. So agility and &uic"ness can be an important part of your conditioning
program. $thletes must learn to balance, change directions, and e/ecute proper techni&ue while fatigued in game situations. )he goals of your phase of training or for the day of training will dictate your decision to emphasi#e &uality or conditioning. pecificity of training is very important in training athletes. $gility drills should be chosen that will improve the athletes ability to e/ecute sport specific movements. When using agility as conditioning wor" to rest intervals must be manipulated to prepare the athlete for the specific demands of his sport. 0t is impossible to completely separate agility and &uic"ness training from speed training. )here are commonalties and there are distinct differences. Speed techni&ues such as acceleration mechanics, however, clearly are a component in most agility movements. Straight sprint training, however will not result in significant improvements in agility and &uic"ness.
pecificity of print and Agility "raining %ethods Warren 8. Ooung, -ar" +. -c:owell, and 8entley C. Scarlett <SC$ Cournal of Strength and Conditioning !esearch, '@@1, 16*.), .16%.1H ummary
)his research article outlines a study that attempts to determine if straight sprint training carries over to improved agility performance and vice versa. $gility is defined in the study as a 2&uality possessing the ability to change direction and start and stop &uic"ly.4 )hey also a"nowledge that agility in many sports involves the response to a stimulus such as an opponent or a ball although this study does not address that &uality of agility training and testing. ?revious research has indicated that agility and speed are 2independent &ualities.4 )hirty%si/ males were used in this study. )hey were pre% tested on = different .@m runs. )he first test was a straight .@% meter sprint. )he second test had two cuts at 1;@%degree angles. )he third test had two cuts at 1.@%degree angles. )he fourth through seventh test had two, three, four, and five cuts at 1@@% degree angles. 9ach test was .@%meters in length.
1 ; =
'
8y increasing the angles and number of direction changes they were able to ma"e distinctions between simple and comple/ movements. $fter testing the men were randomly divided into three groups: a speed training group, an agility training group, and a control group. )he speed and the agility group then participated in specific training programs to improve either straight speed or agility. 9ach group trained twice per wee" with at least three days rest in between over a si/ wee" period. )otal distance run, volume, and intensity was held consistent in each group. )he statistical analysis of the post%test data showed that the straight speed group improved significantly in test one *straight sprint) and test two. )he agility group did not improve significantly
in test one, but improved in all of the change of direction tests. $lthough the sprint group showed slight improvements in the agility tests *not statistically significant), these improvements diminished as the angles and number of cuts in each test increased. )he agility group showed a reverse trend. )his study shows that straight sprint training has limited transfer to improvements in agility and vice versa. )his study supports the specificity principle of training. 0f you sport involve short bursts followed by multiple changes of direction, straight sprint training would not be the best use of your valuable training time. 0f your sport is predominantly a straight sprint sport such as trac", you would not want to spend valuable training time doing agility drills.
pring )unning Program

"uesdayL+eavy )unning (ay 3;6; Q hours4 <o 7ifting Warm%up +urdles P Over, >nder, Qic" S"ips or Qnee S"ips :ynamic :rills $ -arch $ S"ip $ !un 8utt Qic"s Wall Slides 8 -arch Single 7eg 8 !uns (lutter Qic"s !ussian Wal"s 8ac"wards !un 7adders *1 to ; :rills) One foot every hole )wo feet every hole 0c"y Sewing -achine 7ateral +op%Scotch Other $cceleration :rills (alling Starts 1@ Starts Sleds 8leachers +ills ?ush%>p Starts ?lyometrics )uc" Cumps Single 7eg +ops ?ower S"ips 8ounding 7ateral 8ounding 8o/ Cumps -ed 8all )hrows *many variations) $gility :rills ?ro%$gility Shuttle )%:rill Rig%Rag
7ateral Shuffle 8ac"%and%(orth Slalom 9tc -a/ Belocity57inear Speed )echni&ue !uns 1@ yard dash Core Wor"outs 8ridges *many variations) )run" )wists *many variations) -ed 8all Wor" *many variations) "hursday66)un (ay < 3?9 min lifting' ?9 min running4 Warm%up +urdles P Over, >nder, Qic" S"ips or Qnee S"ips :ynamic :rills $ -arch $ S"ip $ !un 8utt Qic"s Wall Slides 8 -arch Single 7eg 8 !uns (lutter Qic"s !ussian Wal"s 8ac"wards !un 7adders *1 to ; :rills) One foot every hole )wo feet every hole 0c"y Sewing -achine 7ateral +op%Scotch Other -ed 8all )hrows *many variations) -a/ Belocity57inear Speed )echni&ue !uns Core Wor"outs 8ridges *many variations) )run" )wists *many variations) -ed 8all Wor" *many variations)
<adder Drills
T=o eet />ery 4ole
-un straight throughD 'uic" feetD hitting ever3 hole with +oth the right and left foot +efore #oving forward to the next wholeC ?ne oot />ery 4ole
-un straight through hitting ever3 hole once with either the right or left foot alternatel3C Ic(y Sh%ffle t
S t a rt
-t -t .t .t Starting with +oth feet outside the ladderD on the side of the ladderD step each foot into the first hole one at a ti#e 9leftD then right:C <ou then step one foot outside the ladder 9left: then raise the foot still inside the ladder 9right: pushing off
into the next holeD stepping each foot in 9rightD then left: and so onC <ateral T=o Step Start .t -t Start with +oth feet outside the ladder with 3our left side to the ladderC Step in with one foot at a ti#eD left foot firstD then right footC (ontinue into the next wholeD left foot firstD then right footC Do not cross over stepC <ou #a3 do this drill facing the other direction leading with the right footC <ou should alternateD doing the drill +oth wa3sC ;ariation= <ou can have the athletes rotate to facing the opposite direction and therefore leading with a new foot at the #idwa3 pointC T=o In T=o ?%t
Start Start with +oth feet outside the ladderD facing the first whole fro# the sideC Step in one foot at a ti#eD left foot firstD then rightC ?ow step +ac" out and slightl3 laterall3 with the left footD then rightC ?ow step into the second holeD left foot firstD then right and so onC This drill #a3 +e done in the other directionD right foot firstC The drill should +e done alternating directionsD leading with right or left footC Crosso>er Step
-t .t
.t -t
-t .t
.t -t
-t
.t
-t
Start standing outside the ladder with the left side of 3our +od3 facing the ladderC Step across 3our +od3 with 3our outside foot 9right: into the first holeC )ring 3our left foot across +ehind the right leg into the second hole and so onC This drill should also +e run starting fro# the other endD crossing over the opposite footC Carioca -t .t .t -t -t .t .t -t -t .t -t
. Start standing outside the ladder with the left side of 3our +od3 facing the ladderC Step across 3our +od3 with 3our outside foot 9right: into the first holeC )ring 3our left foot across +ehind the right leg into the second holeC ?ow +ring 3our right foot +ehind 3ou into the third holeD then 3ou left foot in front to the fourth holeD and so onC <ou should do this drill fro# the opposite direction as wellC
Drill <ist Drill@ #
<egend
B cone B +ag
ProAAgility
The athlete +egins in a three point stance facing the #iddle coneD straddling the #iddle lineC 4pon the coaches co##and he sprints to the rightD touches the lineD sprints to the far leftD touches the lineD then sprints +ac" through the #iddle lineC
5 3ards
5 3ards
/1%ipment "eededB / conesD / painted linesD stop watch if testingC TADrills Drill @) Standard TADrill
cones are 53ds apart
#!)
-A&
#; Starting fro# a three point stance the athlete will sprint fro# the first cone to the second coneC ); 4pon touching the second cone the athlete will cut left and touch the left coneC -; 4pon touching the left cone the athlete will turn and sprint to and touch the far right coneC &; 4pon touching the far right cone the athlete will sprint around the #iddle cone and +ac" through the start7finishC /1%ipment "eededB 0 conesD stopwatch if testing This test has #an3 variationsC So#e of the variations will +e descri+ed hereC -efer +ac" to the diagra# a+oveC
Drill @TADrill Variation @# #; Starting fro# a three point stance the athlete will sprint fro# the first cone to the second cone and touchC ); Side, shuffle to the left cone and touchC -; Side,shuffle to the far right cone and touchC &; Side, shuffle left to the #iddle coneD then +ac" pedal through the start7fininshC Drill @& TADrill Variation @) Drill @5 Bo0 Drill This is a reaction drill in which the coach will tell the athlete which cone to run to and how to get there with co##and such as E+ac"DF EforwardDF and EsideCF The coach points to a cone and give a ver+al co##andC /1%ipment
& 3ards
& 3ards "eededB 0 cones Drill @, C Pattern '%n
The athlete accelerates toward the coneD deceleratesD lowering his hips to change directionsD then re,accelerates to the next coneC 5 3ards
Start 15 3ards
/1%ipment "eededB 1 cones
Drill @6 <ateral Sh%ffle
Gnees flexedD hips lowD never cross feetC
5 3ards
/1%ipment "eededB 10 cones
Drill @. <ying Bag= 9a: weaving laterall3D or forward and +ac"wardH 9+: #oving laterall3 and forwardC !eave in and outD +ac" and forthD +unn3 hopD high "nees one foot in ever3 holeD high "nees two feet in ever3 holeD lateral side stepC 1 3ard /1%ipment "eededB & l3ing +ags
Multiple lateralD side to sideD +ac" and forth drills are done using the +agsC <ou #a3 also lateral hop or forward7+ac"ward hopC
Drill @+ S Pattern '%n
/ to 0 3ards B pop,up +ag Start & to 1 3ards Epop,up +agsF This drill uses pop,up +ags that are weighted at the +otto# to that the3 sta3 upright allowing the athletes to round the corners and si#ulating defensive pass rush techni'uesC Drill @#* D Pattern '%n forward +ac"pedal /1%ipment "eededB 0
The athlete +ac"pedals to the second cone then plants and +rea"s at 05 degrees sprinting +ac"pedal 5 3ards forward across the pattern to the next coneC 2e then +ac"pedalsD plants and +rea"s +ac" across the pattern to the starting positionC This si#ulates defensive +ac"s +rea"ing on the +allC
5 3ards /1%ipment "eededB 0 cones Drill @## - Cone $heel Drill 6inish 5 3ards Start 2 3ards
Sprint fro# the first cone to the second and Ewheel around on 3our right handC Sprint to the third cone and EwheelF around on 3our left handC Sprint through the finishC /1%ipment "eededB / conesD 2 painted lines
Drill @#) ig%re . Start I1 6inish /1%ipment "eededB 2 cones I2
The athlete starts at one cone and runs diagonall3 to the next coneC 4pon passing the cone he will put down his inside hand as he rounds the coneC 2e will then run diagonall3 to the first cone 9to the opposite side fro# which he started: and perfor# the sa#e hand turnC 2e should round cone I2 twice and cone I1 oneceC 4pon rounding cone I2 the second ti#eD he will sprint past the starting coneC
Drill @#Tennis Ball Drop @# The athlete will assu#e a three point stance with his +od3 +ehind a line and his hand touching the lineC The coach will stand 5 3ards awa3C The coach will drop a tennis +all fro# shoulder heightC The athlete #a3 +egin his #ove#ent when the +all is droppedC 2e #ust catch the +all +efore it +ounces twiceC This drill can +e #ade #ore difficult +3 dropping the +all fro# a lower height or +3 increasing the distance +etween the athlete and the coachC <ou #a3 also hold a +all out to each sideD dropping onl3 oneD and force the athlete to react to the right or leftC /1%ipment "eededB Ane painted lineD one or two tennis +allsC Drill @#& Tennis Ball Drop @) The athlete and coach will stand face to faceD ar#s length apartC The coach will hold two tennis +alls out in front of hi#D at shoulder heightC The athlete will hold his ar#s out at shoulder heightC The coach will drop one or +oth of the +allsC The athlete #ust +end his "nees and lower his hips and catch the +all or +alls +efore the3 hit the groundC The drill can +e #ade #ore difficult +3 lowering the drop heightC /1%ipment "eededB Two tennis +allsC
The Sna(e Drill @ #5 6inish Start Directions= Space 1 cones / feet apart on the tennis courtC Athlete starts at one end and weaves through the cones using a lateral shuffleC Athlete circles the last cone and weaves +ac" through to the starting pointC 2ave athlete perfor# / ti#es and their record ti#eC E'uip#ent ?eeded= 1 conesD #easuring tapeD stop watch
8etabolic Training
Position specific #eta+olic training should +e developed in coordination with the position coachC These drills should reflect ga#e situations and therefore will #ostl3 +e agilit3 drillsC The purpose of #eta+olic training is to tax and train the energ3 pathwa3s used in the ga#eC The training is a for# of conditioning that i#itates the ga#e of foot+allC The athlete will perfor# 1 consecutive #ove#ents with wal" +ac" recoverC After each set of tenD rest two #inutes +efore starting the next setC !e are tr3ing to create a Ega#eF situation so it is i#portant that each #ove#ent +e executed at a ver3 high intensit3C )e creativeD #a"e the drills as specific as possi+leC 5f rules allow the 'uarter+ac"s should throw +allsD receivers and defensive +ac"s should run patterns against one another and catch +allsC The following sa#ple wor"out was developed for Dreher 2igh School 6oot+allC
'%nning Bac(s
5 0 5 0
/ S
5S
1 ). 1 )/ J 0 S
)+l . )+l -
!ove"ent Descriptions 5S 5 3ard sprint 1 ). 1 3ard sprintH +rea" to the left / 1 )1 3ard sprintH +rea" to the right / )+l . )u++le to leftD then sprint 1 #ore 3ards )+l )u++le to rightD then sprint 1 #ore 3ards / S / 3ard sprint / J / 3ard Kig Kag ever3 5 3ards 9use cones: 0 S 0 3ard sprint Set # Set 5 1 ))+l . )+l . 0 S 0 S / J 5S / J 1 ). 0 S 0 S )+l / J 1 )/ J 0 S 5S 5S 1 )/ S Set ) Set Set &
1 ). 5S 0 S 1 ). 1 ))+l 5S / J / S 5S 2 #inC-EST
0 S / J / J 0 S 15A. 2 #inC-EST
5S 1 ). / J / J 5S 2 #inC-EST
/ J 5S 0 S )+l . 1 )2 #inC-EST
2%arterbac(s
5 0
B Pass Drop
5 0
/ J
D. 0 S
D-
D!. D!- &SD
&S. &S-
!ove"ent Descriptions D. Drop / stepsH dash to left for 15 3ardsC DDrop / stepsH dash to right for 15 3ardsC D!. Drop 5 stepsH dash forward to left for 2 3ardsC D!Drop 5 stepsH dash forward to right for 2 3ardsC &SD & step dropC &S. & step dropH scra#+le to the left to the ILs &S& step dropH scra#+le to the right to the ILs / J Sprint / 3ardsH Kig Kag ever3 5 3ards 9use cones:C
0 S Set # Set 5 D. 0 S D!D0 S D!. &S/ J / J &SD&SD D!. D. &SD 0 S &S. D!0 S &S. 2 #inC-EST
0 3ard sprintC Set ) DD!. &SD 0 S D. D!&S. 0 S / J &S2 #inC-EST Set D!. D&S. &S0 S &SD 0 S D. D!/ J 2 #inC-EST Set & &SD!. D. 0 S 0 S &SD / J &S. DD!2 #inC-EST
$ide 'ecei>ers
5 0 5 0
%25J St-7.
P-7. (r-7. 6g-7. SpA-7. St"
(t-7.
Angles should +e sharp and 'uic"C Alwa3s start in good stance,no false stepsM !ove"ent Descriptions
25 J 25 3ard Kig Kag using conesD sin" hips on cutsD push off of outside plant foot PPost rightD 1 3ard cut P. Post leftD 1 3ard cut (r(url rightD 1 3ards to the cutD 5 3ards to the postD sitC (r. (url leftD 1 3ards to the cutD 5 3ards to the postD sitC 6g6lag rightD & 3ards to the cutD 1C5 3ards to the postD +ac" corner of the end KoneC 6g. 6lag leftD & 3ards to the cutD 1C5 3ards to the postD +ac" corner of the end KoneC (t(at rightD 0 3ards on slantD 0 3ards to flagC (t. (at leftD 0 3ards on slantD 0 3ards to flagC StSlant rightD / steps and slantC St. Slant leftD / steps and slantC SpASpeed Aut rightD angle outside I2 defenderD get flat N 5 3ardsC SpA. Speed Aut leftD angle outside I2 defenderD get flat N 5 3ardsC St" Strea"D 0 3ardsC
Set # Set 5 25J (t(r(r. 6g. 25J StP. SpA. StSt" SpA. PSpA(t. PSt. (t. SpASt"
Set ) St" SpA. (r. 6g(r. (tStSpASt. 6g.
Set P. St6g. St" (rPSt. 6g(r. SpA-
Set & 6gSpA(rPSt. 6g. (r. P. St" SpA.
2 #inC-EST
2 #inC-EST
2 #inC-EST
2 #inC-EST
?ffensi>e <ine
5 0 5 0
5S.
5S
5)P &PS0 S
&PS.
1 J-
1 J.
5S-
!ove"ent Descriptions 5S 5 3ard sprint 5)P Pass +loc" steps then 5 3ard +ac"pedal with hands up &PS& 3ard pull steps right &PS. & 3ard pull steps left 1 J/ Kone steps right then sprint 1 3ards 1 J. / Kone steps left then sprint 1 3ards 5S5 3ard shuffle rightD hands upD then 5 3ard sprint 5S. 5 3ard shuffle rightD hands upD then 5 3ard sprint 0 S 0 3ard sprint Set # Set 5 5S 1 J1 J. 5S 5)P 1 J. 5S5)P &PS5S5S. &PS0 S 5S 5)P &PS. 1 J1 J. 5S. 0 S 5S &PS&PS. 1 J5S5S. 0 S 5)P &PS&PS. Set ) Set Set &
&PS. 5S. 0 S 1 J1 J. 5S 5)P
1 J5)P 5S&PS-
1 J. &PS5S. &PS. 2 #inC-EST
5S&PS. 0 S 1 J2 #inC-EST
1 J. 2 #inC-EST 2 #inC-EST
Defensi>e <ine
5 0 5 0
P-. 25J 5SA. 5SAPS. PSS2. S2-
% P--
2 S2 0 S
!ove"ent Descriptions P-Pass rush rightD run a 1 3ard circle wor"ing +od3 leanC P-. Pass rush leftD run a 1 3ard circle wor"ing +od3 leanC 25J 25 3ard Kig Kag 5SA. 5 3ard angle sprint left 5SA5 3ard angle sprint right 2 S2 2 3ard shuttle 0 S 0 3ard sprint PS. Pursuit leftD fire out 5 3ards then plant and ta"e a pursuit angle 2 3ards
PSPursuit rightD fire out 5 3ards then plant and ta"e a pursuit angle 2 3ards S2. Shuffle leftD shuffle 5 3ards left then sprint 1 3ards at an angle left S2Shuffle rightD shuffle 5 3ards left then sprint 1 3ards at an angle right Set # Set 5 P-5SA2 S2 S2. S25SA. 5SAPSS2. 25J 5SA. PS. PSP-. 25J 0 S PS. P-P-. 25J 2 S2 2 #inC-EST 2 #inC-EST 5SA. 2 #inC-EST 5SA2 #inC-EST PSS2. S25SA. 5SA2 S2 S2. S2P-5SA2 S2 0 S S2P-P-. 2 S2 0 S PS. P-P-. 25J 0 S PS. PSP-. 25J 5SA. Set ) Set Set &
<inebac(ers
5 0 5 0
PD. PD- 25J 0 S PD)- .SS.7- 25SJ
S2. S2-
1 S PD).
!ove"ent Descriptions PD. Pass drop leftD read step for run then open hips and crossover run to dropC PDPass drop rightD read step for run then open hips and crossover run to dropC 25J 25 3ard Kig Kag 0 S 0 3ard sprint S2. Shuffle leftD shuffle 5 3ards left then sprint 1 3ards at an angle left S2Shuffle rightD shuffle 5 3ards left then sprint 1 3ards at an angle right 1 S 1 3ard sprint PD). Pass drop and +rea" leftD execute pass drop then +rea" up 1 3ards PD)Pass drop and +rea" rightD execute pass drop then +rea" up 1 3ards .SS. .ateral shuffle left 1 3ards then turn and sprint 1 #ore 3ards .SS.ateral shuffle right 1 3ards then turn and sprint 1 #ore 3ards 25SJ 25 3ard shuffle Kig KagD forward shuffle at a 05 degree angle Set # Set 5 PD. S2. S2.SS. .SS25J 0 S PD). PD)PD. PDS21 S .SS25SJ 0 S S2. PD)S21 S PD). PD. PD25J PD). PD).SS. 25J 0 S S2. .SS. .SS25SJ S2. S21 S 25SJ PD. PD1 S PD). PD)PD25J 0 S Set ) Set Set &
.SS. PD2 #inC-EST
.SS2 #inC-EST
25SJ 2 #inC-EST
PD. 2 #inC-EST E
Safeties and Corners

open hips
5 0
E bac(pedal E speed t%rn
5 0
1 M
)P).725TJ
)PT.7-
)PST.7-
25J 0 S
!ove"ent Descriptions )P). )ac"pedal and +rea" leftD +ac"pedal five 3ards then +rea"1 3ards )P))ac"pedal and +rea" rightD +ac"pedal five 3ards then +rea"1 3ards )PT. )ac"pedal and turn leftD +ac"pedal 1 3ards then turn and run 2 3ards )PT)ac"pedal and turn rightD +ac"pedal 1 3ards then turn and run 2 3ards )PST. )ac"pedal 5 3ardsD open left for 5 3ardsD then speed turn right 5 3ards )PST)ac"pedal 5 3ardsD open right for 5 3ardsD then speed turn right 5 3ards 25 J 25 3ard Kig Kag 0 S 0 3ard sprint 1 M 1 3ard M drillD +ac"pedal 5 3ardsD +rea" at 05 degrees leftD +ac"pedal 5 3ards then +rea" again at 05 degrees rightC 25TJ 25 3ard Kig Kag turnsD open hips right and run 5 3ardsD then swivel hips left for five 3ards and continue for 25 3ardsC
Set # Set 5 )P).
Set )
Set )PT. 0 S )PST25TJ )PT25J )PT. 0 S )PST25TJ 2 #inC-EST
Set & 1 M )PT25J )P). )PT. 0 S 1 M )PT25J )P). 2 #inC-EST
)P)25TJ )PST25J )PST. 1 M 25TJ 0 S )PT. 1 M )P)25J 0 S 1 M 25TJ )PST)P). )P). )P)25TJ )PST25J )PST. 1 M 25TJ 0 S )PT. 1 M )P)2 #inC-EST 2 #inC-EST
#oals
uccess is not spontaneous combustionH /ou must set yourself on fireH
Strength and Conditioning 3oals
3oals by 3rade <e>el

S1%at Cleans Bench Vertical &*
'ising #)th 'ising ##th 'ising #*th 'ising +th 'ising .th
0 l+s Ar 2x)! /5 /25 2&5 25
225 l+s 25 l+s Ar 1C5x)! Ar 1C5x)! 18 2 15 125 1 18 15 125
20F 2 F 18F 18F 11F
0C* 5C1 5C2 5C2 5C0
3oals by Position Varsity

S1%at <inemen 'BF<BFT/ $'FDB 2B 0&5 025 0 0 Cleans 25 225 225 2 Bench / 2&5 25 25 Vertical &* 20F 28F / F 28F 5C 0C& 0C1 0C15
3old Standards
S1%at 3old Sil>er BronGe Bl%e $hite 525 0& 0 //5 2&5 Cleans 28 25 225 115 125 Bench /5 / 25 1* 15 Vertical &* /5F 2*F 20F 2 F 18F 0C0 0C& 0C* 5C 5C2
Po=er 'atingB
Power -ating B Point total divided +3 )od3 !eight 9)!: 2ow are points deter#inedO 1 Point for ever3 1 l+s on #ax out lifts 9)enchD S'uatD (leans: 1 Point for ever3 inch on vertical leap 1 plus points for ever C1 second under 5C s in the 0 1 #inus points for ever3 C1 second over 5C s in the 0 Points 7)!BPower -ating %old Standards ;arsit3 B C1 or +etter >C;C B C0 or +etter
&$ational Strength and %onditioning Association'
$S%A Position Standards
"here are no office hours for !hampionsHJ Paul (ietGel
trength $ !onditioning Professional tandards $ ,uidelines

)a"en from the <SC$ ?rofessional Standards S 3uidelines )as" (orce, -ay '@@1
.. ?rogram Supervision S 0nstruction

KStrength S Conditioning activities should be plannedJand the re&uired number of &ualified staff should be presentJ such that recommended guidelines for minimum average floor space allowance per athlete *1@@ ft'), professional%to% athlete ratios *1:1@ unior high school, 1:16 high school, 1:'@ college), and number of athletes per barbell or training station *T.) are applied during pea" usage times. 0n ideal circumstances, this corresponds to one Strength S Conditioning practitioner per . P 1 training stations and5or 1,@@@ ft' area * unior high school)U 6 training stations and5or 1,6@@ ft' area *high school)U or ; P = training stations and5or ',@@@ ft' area *college), respectively. ?rofessional discretion can be used to ad ust these guidelines with respect to the practical considerations discussed above.
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD DDDD
(xplosive (xercises and )raining

0t is the position of the <ational Strength and Conditioning $ssociation that: 1. !esistance e/ercises characteri#ed by ma/imal or near ma/imal rates of force development or by high accelerations, usually referred to as Ve/plosive e/ercises,V are effective for enhancing physical performance. '. 9/plosive e/ercises may be necessary for optimal physical conditioning in some sports, particularly those involving high accelerations. .. 0n "eeping with the principle of Specificity of )raining, e/plosive e/ercises can be used to simulate movement patterns and velocity and acceleration patterns of many sports movements.
1. 9/plosive e/ercises should be taught by e/perienced and "nowledgeable instructors. 6. When properly taught and supervised, e/plosive e/ercises do not involve e/cessive ris" of in ury. ;. !eduction of athletic in ury ris"s associated with participation in sports involving high rates of force development or high accelerations, probably re&uire some training with e/ercises involving high rates of force development or high accelerations.

Ana*olic+androgenic Steroid ,se *y Athletes
)he <ational Strength and Conditioning $ssociation *<SC$) believes in and supports the premise that participation in an athletic event should always be based on the highest moral and ethical standards and promote, in every way, the concept of fair play. )he use of any substance to enhance performance in ways contrary to these goals will not be sanctioned or condoned by the <SC$. 0t is, therefore, the position of the <SC$ that: 1. )he use of anabolic%androgenic steroids *$$S) by athletes is illegal and punishable under federal law. )he <SC$ also considers the promotion or use of $$S unethical and contrary to the goals of competitive sports. )he effectiveness of $$S for promotion of muscle mass and strength is anecdotally well founded, however, this is not the basis for the <SC$ position. '. Strength and conditioning professionals must not condone, in public or private, the use of $$S. )here is no room for compromise on this issue. )he pervasive public view that strength athletes are achieving success only through $$S use denies the non%using athletes full respect and fairness they have earned through proper conditioning. )he perception that strength and conditioning professionals promote
..
1.
6.
;.
the use and supply of $$S to athletes has seriously tarnished the reputation of this profession. 9/ogenous androgens may provide users competitive advantages, including increased body mass, increased lean body mass, decreased body fat and increased strength and power, which may directly or indirectly enhance performance. )hose who use $$S face increased health ris"s, which are not yet fully defined. )hese ris"s can include a variety of non%lethal cosmetic effects such as acne, balding and gynecomastia. 7iver disease and adverse effects on blood lipids are "nown ris"s associated with the use of some $$S. Other possible ris"s include stro"e and myocardial infraction. )emporary infertility has also been noted with some $$S use. -ost oral $$S present special ris"s to the liver and cardiovascular system, while in ectable forms of $$S may lead to local infection or nerve damage. 0n women, some of the masculini#ing effects from $$S may be permanent. 0t is also possible that $$S use by adolescent males may prematurely arrest longitudinal bone growth, resulting in a decreased adult stature. ?sychological aberrations are also possible. 8oth the ris"s and the benefits of $$S have been e/aggerated by the lay press and general public. $thletes and coaches ali"e are confused about what is fact and what is myth concerning $$S. )he <SC$ encourages honest and full disclosure of "nown ris"s and benefits of $$S in drug education programs in an attempt to stem the increasing abuse of $$S. )he <SC$ encourages survey efforts to increase our "nowledge and understanding of the use and prevalence of $$S in scholastic, collegiate and professional athletics. )he <SC$ also supports further properly reviewed and conducted research into the short%and long%term health ris"s associated with $$S use.
=. 0f drug testing is to be the deterrent to $$S usage, then testing should e&ually encompass all levels of athletics. G. $ll those concerned about $$S usage and supportive of athletic competition *coaches, athletes, parents, fans, sports administrators, alumni, news media, etc.) should reevaluate their beliefs about sport. 0n this way, the accountability of $$S usage may be more clearly defined. $ win%at%all%cost philosophy may create enormous pressure for the competitor. )he competitorLs response to this pressure may include $$S use, directly determining the type of role model pro ected to youth%the athletes of tomorrow. H. 0t will always be the aim of the <SC$ to wor" within the organi#ation and with other athletic and professional organi#ations to discourage $$S use and promote athletic performance based on proper training methods and fair play. 1@. )he <SC$, therefore, denounces the use of $$S for the purpose of performance enhancement. 0t further denounces the recommendation, distribution, administration or personal use of $$S by <SC$ members. 0t does, however, advocate the use of proper methods of conditioning and realistic goal setting, proper nutrition and other ethical and legal practices to achieve optimal athletic performance.
)he S-uat (xercise in Athletic %onditioning

)he following nine points related to the use of the s&uat e/ercise constitute the ?osition Statement of the $ssociation. )hey have been approved by the !esearch Committee of the $ssociation. 1. S&uats, when performed correctly and with appropriate supervision, are not only safe, but may be a significant deterrent to "nee in uries.
'. )he s&uat e/ercise can be an important component of a training program to improve the athlete,s ability to forcefully e/tend the "nees and hips, and can considerably enhance performance in many sports. .. 9/cessive training, overuse in uries and fatigue% related problems do occur with s&uats. )he li"elihood of such in uries and problems is substantially diminished by adherence to established principles of e/ercise program design. 1. )he s&uat e/ercise is not detrimental to "nee oint stability when performed correctly. 6. Weight training, including the s&uat e/ercise, strengthens connective tissue, including muscles, bones, ligaments and tendons. ;. ?roper form depends on the style of the s&uat and the muscles to be conditioned. 8ouncing in the bottom position of a s&uat to help initiate ascent increases mechanical loads on the "nee oint and is therefore contraindicated. =. While s&uatting results in high forces on the bac", in ury potential is low with appropriate techni&ue and supervision. G. Conflicting reports e/ist as to the type, fre&uency and severity of weight%training in uries. Some reports of high in ury rate may be based on biased samples. Others have attributed in uries to weight training, including the s&uat, which could have been caused by other factors. H. 0n uries attributed to the s&uat may result not from the e/ercise itself, but from improper techni&ue, pre% e/isting structural abnormalities, other physical activities, fatigue or e/cessive training.

Plyo"etric (xercises
0t is the position of the <ational Strength and Conditioning $ssociation that:
1. )he stretch%shortening cycle, characteri#ed by a rapid deceleration of a mass followed almost immediately by rapid acceleration of the mass in the opposite direction is essential in the performance of most competitive sports, particularly those involving running, umping and rapid changes in direction. '. $ plyometric e/ercise program which trains the muscles, connective tissue and nervous system to effectively carry out the stretch%shortening cycle can improve performance in most competitive sports. .. $ plyometric training program for athletes should include sport%specific e/ercises. 1. Carefully applied plyometric e/ercise programs are no more harmful than other forms of sports training and competition, and may be necessary for safe adaptation to the rigors of e/plosive sports. 6. Only athletes who have already achieved high levels of strength through standard resistance training should engage in plyometric drills. ;. :epth umps should only be used by a small percentage of athletes engaged in plyometric training. $s a rule, athletes weighing over ''@ lbs. should not depth ump from platforms higher than 1G inches. =. ?lyometric drills involving a particular muscle5 oint comple/ should not be performed on consecutive days. G. ?lyometric drills should not be performed when an athlete is fatigued. )ime for complete recovery should be allowed between plyometric e/ercise sets. H. (ootwear and landing surfaces used in plyometric drills must have good shoc" absorbing &ualities. 1@. $ thorough set of warm%up e/ercises should be performed before beginning a plyometric training session. 7ess demanding drills should be mastered prior to attempting more comple/ and intense drills.

.outh /esistance )raining
0t is the current position of the <SC$ that: 1. $ properly designed and supervised resistance training program is safe for children. '. $ properly designed and supervised resistance training program can increase the strength of children. .. $ properly designed and supervised resistance training program can help to enhance the motor fitness s"ills and sports performance of children. 1. $ properly designed and supervised resistance training program can help to prevent in uries in youth sports and recreational activities. 6. $ properly designed and supervised resistance training program can help to improve the psychosocial well%being of children. ;. $ properly designed and supervised resistance training program can enhance the overall health of children.

%ode of (thics
1. Strength and conditioning professionals should not practice nor condone discrimination. '. Strength and conditioning professionals should not condone, engage in, or defend illegal behavior or unsportsmanli"e conduct or practices. .. Strength and conditioning professionals should refrain from using techni&ues and practices in which repeated acts of negligence would result in in ury to an individual. 1. Strength and conditioning professionals should use care to be truthful and not misleading when stating
their education, training, e/perience, and involvement of <SC$ and shall not misrepresent or misuse their affiliation with the <SC$ for unwarranted favors%monetary or otherwise.

Strength )raining for 0e"ale Athletes
0t is the position of the <SC$ that: 1. ?roper strength and conditioning e/ercise programs may increase athletic performance, improve physiological function and reduce the ris" of in uries. )hese effects are as beneficial to female athletes as they are to males. '. :ue to similar physiological responses, it appears that males and females should train for strength in the same basic way, employing similar methodologies, programs and types of e/ercises. .. 0n the lower body, the relative strength *strength to lean body mass) of untrained women appears to be appro/imately e&ual to men. 1. (emales can hypertrophy their muscles through resistance training, relatively the same as men, but not absolutely the same. 6. (emale athletes appear to have the same fiber%type distribution as men, although the female fibers appear to be smaller in cross sectional area. ;. )here is little research evidence to suggest the onset of a normal menstrual period affects athletic performance. =. (emale athletes that have gone through the cessation of their cycle have an increased li"elihood of developing musculo%s"eletal in uries. $thletes e/periencing amenorrhea or other menstrual problems should consult their gynecologist. G. !esistance training utili#ing multi% oint and structural e/ercises is recommended to induce sufficient
stresses on the s"eletal system and to enhance calcium storage in the bone. H. 7ittle data e/ist regarding weight training and pregnancy. $necdotal evidence suggests that women may safely weight train during pregnancy, however common sense must be employed when selecting training intensities, and e/ercises. 1@. :ue to the influ/ of the hormone rela/in, that softens tendons and ligaments in preparation for delivery, caution is warranted in performing heavy multi% oint e/ercises *s&uats, deadlifts, snatches and cleans) after the first trimester. $lso the potential for increased body temperature in pregnant women warrants the use of precautions in dress and environmental conditions during all types of e/ercise. 11. !esistance training has demonstrated favorable changes in body composition with minimal change in body weight. 1'. 8ecause females are, in general, wea"er than males in their upper bodies, adult females should be urged to wor" especially hard on upper body strength training.
0oot*all $utrition 1and*ook
*at "o DinI
D'/4/' ??TBA<<B "7T'ITI?" TIPS The onl3 wa3 to get the #ost out of 3our strength @ conditioning wor"outs and to properl3 prepare for the season is to practice good nutritional ha+itsC ?ow is a perfect opportunit3 to #a"e positive nutrition changes that will +enefit 3our perfor#ance all 3ear longC The following pages +riefl3 outline 1 i#portant nutrition tips to focus on= 1C Eat 1 ti#es ever3 da3C 2C Eat a high car+oh3drate dietC /C Eat enough proteinC 0C Eat less fatC 5C 5#prove the 'ualit3 of the foods 3ou eatC 1C 6uel 3ourself properl3 for wor"outsC &C %et at the right +od3 weight7+od3 co#positionC 8C Practice good h3dration strategiesC *C Ma"e good choices when eating outC 1 C5f 3ou use supple#entD do so responsi+l3C
/AT , TI8/S /V/'H DAH

Man3 athletes #a"e the #ista"e of eating onl3 2 to / ti#es per da3C !h3 is eating 1 ti#es ever3da3 so i#portantO
5t can speed up 3our #eta+olic rate 9helps 3ou +urn #ore calories and +eco#e leaner: 5t can help 3ou +uild #uscle faster 5t can increase 3our energ3 stores for wor"outs 5tLs difficult to get in all the nutrients 3ou need in onl3 2 or / #eals 5TLS EAS< TA %ET 5?TA T2E 2A)5T A6 EAT5?% 1 T5MES EA(2 DA<C
Sa#ple Meal Schedule= 8= a# )rea"fast 1 =/ a# Snac" 12= pC#C 8= 5= 2=/ pC#C Snac" pC#C Dinner pC#C Snac"
.unch
9This does not #ean +urgersD wingsD and fat foodM Geep s#art snac"s li"e cereal @ #il"D sandwich #a"ingsD granola +arsD popcornD fruitD 3ogurtD sha"esD etcC around:
You should always be satisfied . . . never very hungry and never very full!!
Dreher football coaches to do not condone the %se of s%pplements There are no #agic pills we advance through hard wor"C MA?< T2AT A-E 5..E%A.D 4?SA6ED A?D 5?E66E(T5;EC Most of 3ou do not need supple#ents at 3our ageC <ou need to eat well and wor"out hardD with consistenc3C 2eav3 S'uats are +etter than an3 supple#ents 3ou can ta"eC
/AT A 4I34 CA'B?4HD'AT/ DI/T

Athletes are exposed to lots of infor#ation a+out proteinD +ut it see#s li"e less e#phasis is currentl3 placed on car+oh3dratesC Don5t forget that carbohydrates f%el yo%r m%scles and brain d%ring lifting, r%nning, and football =or(o%tsI
The3Lre the #ost i#portant ingredient in an athleteLs dietC Athletes =ho complain of not ha>ing eno%gh energy for =or(o%ts are often eating too fe= CA'B?4HD'AT/S :or are not eating , times each day;J .oad up on the t3pes of car+oh3drates that will stic" with 3ou longest and7or provide the #ost vita#ins and #ineralsC Exa#ples= Potatoes 9regular or sweet potatoes $ not french friesM: -ice Pasta 9avoid crea# sauce: )reads7+agels 9whole wheat is +etter than white: (old or hot cereal 9whole grain cereals li"e raisin +ranD oat#ealD etcC: Popcorn or pretKels 6ruits and fruit Puices ;egeta+les Sports +ars %atorade .i#it car+oh3drates li"e coo"iesD cand3D crac"ersD dessertsD sodasD "idLs cerealsD etcC that donLt provide good long ter# energ3 and7or vita#ins and #ineralsC
/AT /"?734 P'?T/I"

Protein is a ver3 i#portant nutrient for athletesD especiall3 for those who are strength trainingC Protein helps +uild #uscle and helps #uscle recover3 fro# hard trainingC
8any athletes thin( the more protein, the betterJ "?T T'7/I
/0cessi>ely high protein diets can ca%seB .ow energ3 since 3ouLre not getting in sufficient car+oh3drates Deh3dration (alciu# loss fro# +ones $ potential fractures O "idne3 pro+le#s $hile some athletes are ta(ing in too m%ch protein :and not eno%gh carbohydrates;, there are many athletes =ho sho%ld =or( to get eno%gh proteinJ
)o deter"ine your protein needs, "ultiply your *ody weight 2 345
6or exa#ple= A 18 pound athlete Q 27/ re'uires 12 gra#s of protein each da3C A / pound athlete Q 27/ re'uires 2 gra#s of protein each da3C 3ood protein so%rcesB MeatD poultr3D fish 91 ounce of #eat B a+out 1 gra#s of protein
ExC 1 chic"en +reast B / gra#s of protein 8 ounce stea" B 8 gra#s of protein: .ow fat dair3 products 91 cup of #il" or 3ogurt B 1 gra#s of protein 1 slice of cheese B 1 gra#s of protein R cup of cottage cheese B 1 gra#s of protein: )eans 91 cup of "idne3 or +lac" +eans B 15 gra#s of protein: Eggs 91 egg B & gra#s of protein: ?utsD seedsD peanut +utter 9170 cup of nuts or sunflower seeds B 1 gra#s of protein 2 ta+le spoons of peanut +utter B 15 gra#s of protein: Sports +arsD %oM drin"sD protein sha"es 9A#ounts of protein in these var3 $ the3 should +e used to help supple#ent the a#ount of protein in the dietD never to replace #eals:
/AT </SS AT
Athletes should consu#e less than 2 ,25S of their calories fro# fatC !h3O To #a"e sure 3ou are getting in plent3 of car+oh3drates and protein To assist in weight #anage#ent To assist with training 9fat ta"es a long ti#e to digestD so 3ou donLt want it to re#ain in 3our sto#ach during wor"outs: To help prevent heart disease and other health conditions
So%rces of fat in the dietJ <earn to eat these moderatelyI

)utter and #argarine Sour crea# Ma3onnaise and crea#3 salad dressings !hole #il" 9choose low fat or s"i# #il": -egular cheese 5ce crea# 6att3 #eats li"e sausageD +aconD +olognaD etcC 6ried foods Man3 fast foods Man3 snac" foods li"e chips and crac"ers Doughnuts and pastries
Some foods ha>e %nsat%rated fats, =hich is act%ally >ery healthf%lJ /0amplesB ?utsD seedsD peanut +utter 6ish Ails ?on,crea#3 salad dressings 9ex= 5talian or vinaigrette:
I8P'?V/ T4/ 27A<ITH ? T4/ ??DS H?7 /AT

Man3 athletesL diets contain wa3 too #an3 EMPT< (A.A-5ESC E#pt3 calories co#e fro# foods that have lots of caloriesD +ut ver3 few vita#ins and #ineralsC Exa#ples= (and3D sodaD dessertsD snac" foodsD sugar3 "idsL cerealsD fried #eats and potatoesD sour crea# and crea# cheeseD alcoholic +everagesD etcC Even car+oh3drates li"e white +readD white riceD and pasta are not the +est wa3 to #axi#iKe 3our nutrient inta"eC .oo" for products that are whole wheat or contain Ewhole grainsF as the first ingredient on the la+elC 25%2 84A.5T< 6AADS contain lots of nutrients for not as #an3 caloriesC A high 'ualit3 diet contains lean #eatsD low fat dair3 productsD whole grainsD lots of fruits and vegeta+lesD and few e#pt3 caloriesC
7/< A"D '/ 7/< ?' $?'K?7TS

)elow are a few strategies to #a"e sure 3our nutrition ha+its support the heav3 training 3ouTre doing C C C #J "e>er lift =eights, r%n, or =or(o%t on a totally empty stomachJ 5f 3ouLre not eating a full #eal =ithin an ho%r of =or(ing o%t, 4a>e a carbohydrate snac( s%ch asB 6ruit 9freshD cannedD or dried: %ranola +ar Sports +ar Dr3 cereal 6ig newtons )agel If yo% can5t tolerate solid foods, ha>eB At least / cups of gatorade At least 2 cups of fruit Puice )J 'ef%el after e0erciseJ 5tLs i#portant to eat within / #inutes of co#pleting 3our wor"outsM !h3O To replenish energ3 and fluid stores 3ou used up To provide ingredients for +uilding #uscle To li#it #uscle soreness Be s%re to eat CA'B?4HD'AT/, P'?T/I", A"D <7IDSJ
Alternatives to %oM +everagesM (arnation 5nstant )rea"fast #ade with s"i# #il" Sports +ar and water Peanut +utter and Pell3 and fruit Puice Trail #ix and %atorade If yo% miss the -* min%te L=indo= of opport%nityM, yo% can5t ma(e it %pI -J 4ydrate D7'I"3 =or(o%tsJ Drin" water or gatorade ever3 15 #inutes during wor"outs 9even those in the weight roo# or air conditioning:
3/T AT T4/ 'I34T B?DH $/I34TFB?DH C?8P?SITI?"J

$eight 3ain %oal= 5ncrease #uscle #ass while "eeping +od3 fat S fairl3 constantC Strategies= #J /at 8?'/ calories than yo% normally eat by eitherB 5ncreasing the nu#+er of ti#es 3ou each da3 to U5 Man3 athletes co#plain that the3 canLt gain weightD +ut the3 are onl3 eating 2 or / ti#es per da3C At least 5 is essentialM Ar
5ncreasing the a#ount of calories in 3our #eals and snac"s 2ave larger portions of lean protein and car+oh3drate foodsC Add topping li"e peanut +utterD 5talian dressingD #argarine and cheese to foods Drin" high calories +everages li"e #il" sha"esD s#oothiesD low fat or whole #il"D and fruit Puice with #eals and snac"s (hoose high calorie side ite#s li"e #ashed potatoesD #acaroni and cheeseD thic" slices of +readD etcC 2ave a +owl of cereal li"e granola or raisin +ran at the end of 3our #eal )J /at eno%gh protein -e#e#+er to #ultipl3 3our weight Q 27/ to deter#ine how #an3 gra#s of protein 3ou needC Achieve this through eating #eatD poultr3D dair3D +eansD nutsD seedsD and possi+l3 +ars and sha"es 5 ti#es per da3C Extra protein wonLt #a"e 3ou gain #uscle fasterC -J 4ydrate =ell If yo% ha>e tried all of the abo>e consistently, begin eating a snac( right before going to sleep at nightJ
$eight <oss
%oal= Decrease +od3 fat S while #aintaining #uscle #assC Strategies= #J /at </SS calories than yo% normally eat 'emember that if yo% eat 5** fe=er calories each day, yo% =ill lose abo%t # po%nd per =ee(I /at less fat =ith yo%r meals ExC 2aving a tur"e3 su+ without cheese and #a3o saves 25 calories 2aving +a"ed chips instead of regular chips saves 1 calories 'ed%ce yo%r portion siGes Eat a few +its less of ever3thing than 3ouLre used toC ill %p on fr%its and >egetables These have ver3 few calories Choose smart snac(s 6ruitsD veggiesD cerealsD popcornD low fat dair3 productsD etcC have #uch 6ewer calories than chipsD dessertsD fast foodsD and piKKa )J "e>er s(ip meals Athletes often tr3 to lose weight +3 s"ipping #ealsC />en if yo%5re trying to lose =eight, it5s important to , times per day $ otherwise 3our #eta+olis# will slow downC -J /at eno%gh protein -e#e#+er to #ultipl3 3our weight Q 27/ to deter#ine how #an3 gra#s of protein 3ou needC
5f 3ou donLt eat enough proteinD 3ou will lose #uscleM &J 4ydrate =ell )eing well h3drated can help 3ou feel full longer and enhance weight loss 5J /at more fiber 6i+er,rich foods li"e oat#ealD potatoesD wheat +readD whole grain cerealsD fruitsD and vegeta+les all help 3ou feel full longerC P'ACTIC/ 3??D 4HD'ATI?" ST'AT/3I/S Did 3ou "now that foot+all pla3ers can easil3 lose 5 liters of fluid during a hard practiceO ThatLs e'ual to 2 R 2,liter soda +ottlesO Deh3dration can increase 3our ris" of inPur3D decrease 3ou perfor#anceD and +e ver3 dangerous health,wiseC Drin( eno%gh fl%ids e>ery day to ma(e yo%r %rine clear ! A<$AHSI $or(o%t hydration g%idelinesB Drin" AT LEAST 2 cups of water within 2 hours of wor"ing outC Drin" AT LEAST 1 cup of water ever3 15 #inutes of wor"ing outC Drin" / cups of water for ever3 pound of weight lost during 3our wor"outC If yo%5re the type of athlete =ho has hydration problems despite drin(ing tons of fl%ids and ha>ing clear %rine, yo% sho%ld considerB
-eplacing so#e of 3our water with sports drin" 5ncreasing the a#ount of salt and salt3 food in 3our diet 5ncreasing the a#ount of electrol3tes in 3our diet 4tiliKing supple#ents reco##ended +3 a nutritionist 9for special help with h3dratingD see a nutritionist: CA /I"/ :coffee, tea, soda; can interfere =ith good hydrationJ <imit these especially d%ring hard training and hot =eatherJ MAGE %AAD (2A5(ES !2E? EAT5?% A4T 5tLs unrealistic and unnecessar3 to avoid fast food and ta"e out restaurantsC .earn how to #a"e the +est choices when eating outM
!hen 3our onl3 choice is fast food 3ou can still #a"e good eating decisionsC 6ood fro# the following five fast food places are divided into three categories +ased on fat contentC Tr3 to choose foods fro# the E+est choicesF categor3 firstC 6oods fro# the EAG choicesF should +e used sparingl3D while food fro# the Eworst choicesF should t3picall3 +e avoidedC
8cDonalds Tip= )ig appetiteO End 3our #eal with a fruit Vn 3ogurt parfaitM
Best Choices
Apple Pie (heese+urger (hef Salad (hic"en Mc%rill 9w7out #a3o: (hic"en Mc?uggets 90 piece: 6rench 6ries $ S#all 6ruitLn <ogurt Parfait %arden Salad %rilled (aesar Salad Best(hic"en Choices 2a#+urger )G )roiler (hic"en Sandwich no #a3 ?ugget Dipping Sauce (hic"en Tenders 90D 5D 1 pieces: Salad Dressing= (aesarD 2one3 (hic"en Tenders Sandwich no #a3o MustardD 6at 6ree 2er+ ;inaigretteD Dipping Sauces 9all "inds: Thousand 5sland Dutch Apple Pie S#all Sha"es 6rench 6ries $ S#all Sundae 9an3 "ind: 90 pieces: >alapeno Poppers Mil" $ -educed 6at Anion -ings $ (hildLs B%rger Sha"es $ S#allD Mediu#
?K Choices
(hic"en Mc%rill 6rench 6ries $ Mediu# Mc6lurr3 9an3 "ind: ?uggets 91 W * piece: 8uarter Pounder -anch Salad Dressing
$orst Choices
)ig Mac )ig ? Tast3 (risp3 (hic"en 6ilet,A,6ish 6rench 6ries $ .argeD Super SiKe 8uarter Pounder with (heese
?K Choices
$orst Choices
King
)G )roiler (hic"en Sandwich )acon (heese+urger )ullLs E3e ))8 Deluxe no #a3o )G )ig 6ish Sandwich (heese+urger (hic"en (lu+ Sandwich (hic"en (lu+ Sandwich no #a3o (hic"en Sandwich (hic"en Tender 98 piece: (hic"en Tenders Sandwich 6rench 6ries $ Mediu#D Ging SiKe Dou+le (heese+urger http=77wwwC#cdonaldsCco# 2a#+urger Dou+le 2a#+urger 2ershe3Ls Sundae Pie Dou+le !hopper MoKKarella Stic"s 90 piece: !hopper no #a3o Tip= As" for no #a3onnaiseMDou+le Anion -ings $ Mediu# Dou+le !hopper w7cheese !hopper >unior no #a3o Dou+le !hopper w7cheese no #a3o !hopper >unior w7cheese no #a3o Anion -ing Ging SiKe !hopper no #a3o !hopper !hopper >rC w7cheese !hopper w7cheese !hopper w7cheese no #a3o http=77wwwC+urger"ingCco#
$endy5s Tip= 5t #a"es a difference what 3ou put on 3our +a"ed potatoM
Best Choices ?K Choices $orst Choices )a"ed Potato $ )roccoli W (heese (lassic Single Plain )ig )acon (lassic )a"ed Potato $ Plain (lassic Single w7ever3thing 6rench 6ries $ %reat )iggie )a"ed Potato $ Sour (rea# W (hive >rC )acon (heese+urger (aesar Side Salad >rC (heese+urger Deluxe (hili $ S#allD Mediu#D .arge )readed (hic"en Sandwich (hocolate (hip (oo"ies (hic"en (lu+ Sandwich Deluxe %arden Salad Spic3 (hic"en Sandwich 6rench 6ries $ S#all Taco Salad 6rost3 9all siKes and flavors: Salad Dressing 92 T+spC:= )lue (heese %rilled (hic"en Salad 5talian (aesar %rilled (hic"en Sandwich 6rench 6ries $ )iggie >rC (heese+urger )a"ed Potato $ )acon W (heese >rC 2a#+urger )a"ed Potato $ (heese ?ugget Dipping Sauces 9an3 "ind: )a"ed Potato $ (hili W (heese Salad Dressing 92 T+spC:= 6renchD (hic"en ?uggets 95 piece: 6rench 6at 6reeD -educed 6at 5talian Pita 9an3 "ind: 2idden ;alle3 -anchD -educed 6at -anchD Thousand 5sland Side Salad Soft )read Stic"s Best Choices ?K Choices $orst Choices Taco (hips )ean )urrito &,.a3er )urrito (halupa Santa 6e 9)eefD (hic"enD http=77wwwCwend3sDco# (hili (heese )urrito )urrito Supre#e 9)eefD (hic"enD Stea": Stea": (inna#on Twists (halupa )aPa 9)eefD (hic"enD Stea": Mucho %rande ?achos 6iesta )urrito 9(hic"enD Stea": (halupa ?acho (heese 9)eefD (hic"enD ?achos )ell %rande %ordita ?acho (heese 9)eefD (hic"en (halupa Supre#e 9)eefD (hic"enD Stea": Taco Salad with Salsa Stea": 8uesadilla Taco Bell Tip= (heese !atch out +ecause the serving %ordita Supre#e 9)eefD (hic"enD (hic"en 8uesadilla siKe is A?E ite#M Stea": Dou+le )urrito Supre#e 9)eefD (hic"enD Mexican -ice Stea": PintosLn (heese Dou+le Dec"er Taco Soft Tacos 9)eefD (hic"enD Stea": Enchiladas 9)eefD (hic"enD Stea": Taco 6iesta )urrito 9)eef: Taco Supre#e %ordita )aPa 9)eefD (hic"enD Stea": Tostado %ordita ?acho (heese 9)eef: %ordita Santa 6e 9)eefD (hic"enD Stea": Mexi Melt Mexican PiKKa ?achos $ ?achos Supre#e http=77wwwCtaco+ellCco#
PiGGa acts PiKKa can +e a %-EAT choice for athletes C C C Thic" crust piKKa can serve as a good source of car+oh3dratesC PiKKa can +e a good post,ga#e #eal +ecause it is easil3 accessi+le on trips PiKKa can provide lots of vita#ins and #inerals when topped with the right toppingsC B7T PiKKa can also +e a PAA- choice for athletes C C C PiKKa usuall3 tastes goodD so itLs hard to stop at Pust a couple of piecesC The fat and calories can add up fastM Man3 popular piKKa toppings are high in fat and low in vita#ins and #ineralsC
PiKKa should +e considered a Eso#eti#esF food rather than an Ean3ti#eF foodC
Choose piGGa 4I34 in Carbs And <?$ in at and Calories
Brand PiKKa 2ut
Pop%lar piGGas :information is based on # slice of cheese piGGa; Type Calories at :3rams; )ig ?ew <or"er 0 1& Pan PiKKa /1 15 2and Tossed / * Thin and (risp3 28 15 -egular (rust -egular (rust 21 2& 8 8
Carbs :3rams; 02 00 0/ 21 /& 02
Do#inos Papa >ohnLs 2o#e#ade
!7regular cheese 22 1 0 !7low fat cheese 1& add as m%ch as 2 . grams of fat and 0/ These toppings #** calories eachB PepperoniD sausageD ground +eefD +aconD extra cheeseD ha#D olives Choose healthier toppings s%ch asB Mushroo#sD green peppersD onionD +roccoliD spinachD pineapple
%oach 6acon7s Strength4Sp eed 6ook48ideo 9ist
"he only things that will change you is the
books you read and the people you meetH
Stren:th> Spee$> an$ <: % ty Tra n n:
< 6han'e to W n" < 6o!p%ete Gu $e to Phys 'a% Tra n n: for ;oot4a%% LILLUSTR<TE3M .Paper4a'k1
b" 8i(e 3entry 61uthor7& Tony Caterisano 61uthor7 B(efore 'e $et nto
s!ec f c a!!roaches to stren$th and cond t on n$ for football !la"ers& letCs talk about some th n$s that man" successful coaches alread" kno' to...B 6more7
80/Week ;oot4a%% Tra n n: .Paper4a'k1

b" Ben Coo( 61uthor7 BThe ,2@'eek football@cond t on n$ !lan !resented n
th s book s one e2am!le of ho' to set u! a sol d& com!lete& and construct /e e2erc se !lan...B 6more7
Tra n n: for Spee$> <: % ty> an$ Hu 'kness" Spe' a% &ook/3C3 Pa'ka:e .Paper4a'k1
b" <ee /J Bro=n 6:d tor7& Vance AJ errigno 6:d tor7 B0!eed& a$ l t"& and
qu ckness tra n n$ has become a !o!ular 'a" to tra n athletes...B 6more7
# :h/Perfor!an'e Sports 6on$ t on n: .Paper4a'k1

b" Bill oran 6:d tor7 BWhat as!ects of s!orts cond t on n$ are most
m!ortant to assess and tra n n to !roduce the h $hest athlet c !erformanceD...B 6more7 Gey Phrases" integrated periodiGation& sprint loading& general athleticism& oc%s Cal>es& T%dor Bompa & Balance S(ill 6moreJJJ7
# :h/Po5ere$ P%yo!etr 's .Paper4a'k1

b" 9ames CJ 'adcliffe 61uthor7& 'obert CJ arentinos 61uthor7 B9l"ometr cs
s a method of de/elo! n$ e2!los /e !o'er...B 6more7 Gey Phrases" medicine ball half& hop progression& toss progression& <o= 8edi%m 4igh Shoc(& Program Basics /0ercise Date& 4op Introd%ction 6moreJJJ7
;un't ona% Tra n n: for Sports .Paper4a'k1

b" 8ichael Boyle 61uthor7 BAunct on s& essent all"& !ur!ose...B 6more7
Gey Phrases" =al( end Gone& progressi>e plyometric program& half foam roller& riday Slide& Tempo 'est $ee(& Th%rsday Tempo 6moreJJJ7
Ju!p n: nto P%yo!etr 's .Paper4a'k1

b" Donald AJ Ch% 61uthor7 B9l"ometr cs s the term no' a!!l ed to
e2erc ses that ha/e the r roots n :uro!e& 'here the" 'ere f rst kno'n s m!l" as B5um! tra n n$...B 6more7 Gey Phrases" alternate bo%nding& in>erted leg presses& combination bo%nding& Start Stand& Action 9%mp& Action Step 6moreJJJ7
Sports Spee$ .Paper4a'k1

b" 'obert DJ $ard 61uthor7& 3eorge BJ Dintiman 61uthor7& Bob $ard 61uthor7 BThrou$h the "ears& coaches and athletes reco$n %ed the
m!ortance of s!eed and qu ckness but 'ere con/ nced that the" 'ere $enet c qual t es no one could m!ro/e...B 6more7 Gey Phrases" speed impro>ement program& sport loading& test score sheet& Bob $ard& Sprint 8aster& Same Same Same 6moreJJJ7
Per o$ Fat on Tra n n: ;or Sports .Paper4a'k1

b" T%dor ?J Bompa 61uthor7& 8ichael Carrera 61uthor7 B1lmost all
!h"s cal act / t es ncor!orate elements of force& qu ckness& durat on& and ran$e of mot on...B 6more7 Gey Phrases" strength training bac(gro%nd& deceleration po=er& ma0im%m load method & Program Design& $or( <oad& /0ercise $ee( 6moreJJJ7
Sport Stret'h .Paper4a'k1

b" 8ichael 9J Alter 61uthor7 BAle2 b l t" s the ab l t" to mo/e muscles and
5o nts throu$h the r full ran$es of mot on...B 6more7
Rene:a$e Tra n n: for ;oot4a%%" The U%t !ate Gu $e to 3e7e%op n: Max !u! Stren:th> Max !u! Spee$ an$ Max !u!
Po5er .Paper4a'k1
b" Coach Da>ies 61uthor7 B;erta nl"& one of the most m!ortant& "et
m sunderstood& areas of athlet c de/elo!ment s ran$e of mot on& or fle2 b l t"...B 6more7
6o!p%ete 6on$ t on n: for ;oot4a%% .6o!p%ete 6on$ t on n: for Sport Ser es1 .Paper4a'k1
b" 8ichael 9J Arth%r 61uthor7& Bryan <J Bailey 61uthor7 B3an" factors
make u! a $ood football !la"er...B 6more7
3es :n n: Res stan'e Tra n n: Pro:ra!s .#ar$'o7er1

b" Ste>en 9J lec( 61uthor7& $illiam 9J Kraemer 61uthor7 B.es stance
tra n n$& also kno'n as stren$th or 'e $ht tra n n$& has become one of the most !o!ular forms of e2erc se both for enhanc n$ an nd / dualCs !h"s cal...B 6more7
Additional 'eso%rcesB Eastside 2igh School -3an (ole (le#son 4niversit3 9>oe3 )atsonD c2 1: 6oot+all Su##er Training Manual 9approxC 8 ,1 pages: (le#son 4niversit3 9>oe3 )atsonD c2 1: !inter7Spring Training Manual 9approxC 8 ,1 pages: (le#son 4niversit3 9>oe3 )atsonD 1**8: !inter7Spring Training Manual 9approxC 8 ,1 pages:
(le#son 6oot+all Power Progra# )ench Press 8 wee" c3cle charts with percentages and set7reps 9approxC 0 pages: 4niversit3 of 6lorida Strength Manual 9c1**8: approxC 1 pages East (arolina Strength Manual 9c1**8: approxC 1 pages (le#son 4niversit3 )ase+all Strength Manual 9c2 1: approxC 8 pages 4niversit3 of TennC )as"et+all Strength Manual 92 : approx 5 pages 4niversit3 of (le#son ?utrition %uide 92 1: approxC 0 pages Speed D3na#ics ;ideo Don )e+eeLs Speed !or"out ;ideo 6ur#an 4niversit3 Strength and Speed Training ;ideo .adder Drills ;ideo ;erti#ax ;ideo Strength Training 9)a3lor 4niversit3: ;ideo )6S Strength and Speed Training ;ideo ?6. Europe Strength and Speed Manual 2ouston Texans Strength and Speed Manual
,seful (ducational Articles
Dinners "rain' -osers !omplain
(le#son 4niversit3 Power Progra# , >oe3 )aston

4o= Do I Become Bigger aster StrongerB #* Tips
1: Train with weights aC Train <ear round +C Train with #ax force and #ax speed cC (hoose funda#ental exercises 9pressesD s'uatsD etcC: dC Train supple#ental exercises hard eC Train with intensit3 fC 2ave a goal 2: Speed Train aC (onsistentl3= off season and pre,season +C 1 funda#entals of speed= specific powerD overspeedD flexi+ilit3D techni'uesD accelerationD and strideC cC (onsistentic3 unloc"s potential dC Train hardXCtrain s#art eC Train fastXCcant +e fast training slow fC Set goals /: Eat a high protein diet aC Muscles grow +ecause of an increase in whole +od3 protein +C Ti#ing is i#portant= it is reall3 needed after a wor"out and at other points during the da3 cC Extra protein #a3 +e needed / hours after a wor"out +ecause of protein s3nthesisC dC Protein is needed at +edti#e to "eep the cortisal low eC Eat at least 1gra# a da3 fC Also use a #ulti,vita#in 0: Eat fre'uentl3 aC 1,& #eals a da3D evenl3 spacedXCC+rea"fast is a #ust +C S#aller #ore fre'uent #eals controls appetite cC %reat for weight gain and loss dC Drin" 8,1 glasses of water a da3 5: See" Pain aC 5ntensit3 is i#portant for growth +C Muscles #ust +e da#aged to grow
cC During the extra rep pain will introduce hi#self dC See" pain and get co#forta+le with itXC+uilds #ental toughness 1: )e (onsistent aC -ecord 3our weights and reps +C Ta"e a positive approach and #a"e gains &: 6ollowing training get car+s and proteinC aC 2ave a high car+D high protein drin" after trainingC +C This lowers cortisal levelsD increases gl3cogen levelsD gives #uscles the protein that the3 need to growC 8: (hange 3our routine often aC Aff,seasonD pre,seasonD in,seasonC ;ariet3 is "e3 +C -otate exercises ever3 /,0 wee"s *: -est aC Sleep 8,1 hours a da3 +C ?ap for / #inutes a da3 cC 2ave relaxing activities
$estside for S(inny Bastards A modified lifting program for N4ardgainersN

by Joe DeFranco This article originally appeared on www.T-mag.com
)he !ethod and the !adness

Man3 of #3 progra#s are +ased on the principles populariKed +3 .ouie Si##ons and the !estside )ar+ell (lu+C Through #3 extensive research and experienceD 5Tve found that this s3ste# produces the +est resultsC 5Tve also found thatD li"e an3 other s3ste#D 3ou #ust #anipulate it to suit 3our specific needsC !eTre all well aware that the !estside )ar+ell (lu+ is the ho#e to so#e of the strongestD #ost gifted powerlifters in the worldC The results this s3ste# has produced spea"s for itselfC The pro+le# isD 5 donTt train powerliftersC 5n factD #ost of the 3ounger athletes who co#e to #e arenTt ph3sicall3 prepared to Pu#p into such a de#anding progra#C M3 clientele consists #ainl3 of foot+all pla3ersD wrestlersD +ase+all pla3ersD hoc"e3 pla3ersD +as"et+all pla3ersD and trac" @ field athletesC These athletes range fro# high school "ids to professionalsC Through #3 experience of wor"ing with these different athletesD 5T# constantl3 #anipulating the s3ste# so it +etter suits an athleteTs specific sport and his training levelC
?owD if 5 were to write a+out all of the different te#plates 5Tve designed for the different sports and s"ill levelsD this would +e the War and Peace of training articlesM 5 donTt thin" an3one wants to sit at the co#puter for a couple of hours reading a novelC 9M3 ass hurts Pust thin"ing a+out itM: 5nstead of writing a novel a+out how 5 #anipulate the !estside )ar+ell s3ste# for all of the different athletes 5 wor" withD 5Tve decided to do so#ething #uch #ore practical for T,?ation readersC 5Tve decided to appeal to the #assesM .et #e explainC <ou seeD 5 get flooded with phone calls and e#ails ever3 da3 as"ing for #3 advice on getting +igger and strongerC These phone calls range fro# high school athletes to 0 ,3ear,old +usiness#enC Most of these people are d3ing to "now the YsecretsY of getting +igger and strongerC These gu3s usuall3 sound as if the3Tve +een training their entire lives and the3Tve tried ever3 training #ethod "nown to #anC The3 call #e in desperation and in need of a 'uic" fixC The funn3 thing isD after getting #ore info a+out these peopleD 5 find the3 have no right to +e desperate and in need of super,advanced techni'uesM This is +ecause the3 usuall3 have three things in co##on= I1 , The3 lac" #uscle #assC I2 , The3Tre wea"C I/ , The3Tre inexperiencedC
This is where #3 #odified progra# co#es inC And donTt +e fooled +3 the na#eD eitherC This progra# isnTt Pust for s"inn3 +astardsH 3ou can +e a fat +astard and +enefit fro# it as wellM Seriousl3D 5Tve used this progra# for a wide variet3 of athletes and Ynor#alY people and itTs wor"ed wondersC Si#pl3 putD if 3ouTre interested in pac"ing on #uscle #ass and having the strength to +ac" it upD this progra# is for 3ouC
:estside for Skinny 6astards: )he Progra"

)elow 3ouTll find #3 +asic training te#plate for this progra#C ?otice that 5 provide lots of variet3 for 3our exercise selection and rep sche#esC 5 donTt li"e turning people into ro+ots +3 having the# ai#lessl3 follow a set progra#C (hoose the exercises and rep sche#es 3ou feel wor" the +est for your +od3C Add so#e of 3our own exercises if 3ouTd li"eC And if 3ouTre not fa#iliar with all the exercises listedD Pust use the search engine here at T !agC After 5 la3 out the +asic progra#D 5Tll provide so#e #ore detail a+out it at the end of the articleC
OOOOO 8a0 /ffort 7pper Body :8onday; OOOOO AJ 8ADA/ ?'T <I T , !or" up to a #ax set of /,5 repsC
(hoose one of the following exercises=

Th ck bar or re$ular barbell bench !ress (arbell floor !ress .ack lockouts (oard !resses -ncl ne barbell bench ;lose@$r ! bench !ress 6 nde2 f n$er on smooth !art of bar7
=ecl ne bench !ress
We $hted d !s
BJ S7PP</8/"TA< <I T , Perfor# /,0 sets of 1,1 repsC (hoose one of the following exercises=
Alat dumbbell bench !ress 6!alms n or !alms for'ard7
-ncl ne dumbbell bench !ress =ecl ne dumbbell bench !ress
CJ 4?'IC?"TA< '?$ , Perfor# 0 sets of 1 ,15 repsC

;hoose one of the follo' n$ e2erc sesE ;hest su!!orted ro's (ent@o/er dumbbell or barbell ro's
0eated cable ro's 6/ar ous bars7
DJ '/A' D/<TF7PP/' BACK , Perfor# 2,/ sets of 12, 15 repsC (hoose one of the following exercises=

0eated rear delt mach ne 0eated dumbbell B!o'er cleansB (ent@o/er cable fl"es 6s n$le arm7 0tand n$ face !ulls .o!e !ulls to throat (ent@o/er dumbbell rear delt fl"es ;able Bscarecro'sB6sho'n belo'7
/J $/I34T/D ABD?8I"A< /D/'CIS/ , /,0 sets of 8,15 repsC (hoose one of the following exercises=

(arbell .uss an t' sts 4o'@cable !ull@ ns <an$ n$ le$ ra ses (arbell or dumbbell s de bends We $hted 0' ss ball crunches 4o' !ulle" 0' ss ball crunches 6sho'n belo'7
OOOOO <?$/' B?DH A :$ednesday; WWWWW AJ 8ADA/ ?'T <I T , !or" up to a #ax set of 5 repsC
(hoose one of the following exercises=

Tra! bar deadl ft (o2 squats .ack !ulls 6!art al deadl ft7 Aront squats < $h bar ?l"m! c squats
0tra $ht bar deadl fts 6/ar ous $r !s7
BJ 7"I<AT/'A< 8?V/8/"T , Perfor# /,0 sets of 8, 15 repsC (hoose one of the following exercises=

0 n$le le$ squats& back le$ ele/ated (arbell ste!@u!s ' th knee l ft (arbell re/erse lun$es (arbell re/erse lun$es& front foot ele/ated (arbell re/erse lun$es& front foot ele/ated 6' th knee l ft7
4o'@!ulle" s!l t squats& front foot ele/ated Walk n$ lun$es B0!eed@skaterB squats 61 and a half re! s n$le le$ squats7
(arbell ste!@u!s
CJ 4A8ST'I"3 F P?ST/'I?' C4AI" 8?V/8/"T , Perfor# /,0 sets of 1,1 repsC (hoose one of the following exercises=

4e$ curls +lute@ham ra ses 6/ar ous res stance& so@ holds& ne$at /es7
.oman an deadl fts 0eated or stand n$ $ood morn n$s 0tab l t" ball hamstr n$ l fts 9ull@throu$hs .e/erse h"!ers
DJ 3'IP T'AI"I"3 , Perfor# / sets of ti#ed setsC

;hoose one of the follo' n$ e2erc sesE Th ck bar or hea/" dumbbell holds 9late ! nch $r !! n$ ;a!ta ns of ;rush $r !!er @ 3 sets of ma2 re!s each hand.
Wr st roller
OOOOOO '/P/TITI?" 7PP/' B?DH A : riday; OOOOO O AJ '/P/TITI?" <I T , !or" up to / sets of #ax repsD rest 1 seconds +etween setsC (hoose one of the following exercises=
(arbell bench !ress 6ma2 re!s on 9,lbs.& 13,lbs.& 18,lbs. or 22,lbs.7
.e$ular !ush@u!s& bar !ush@u!s or sus!ended cha n !ush@u!s
(od"'e $ht d !s =umbbell benches on 0' ss ball& flat bench or ncl ne bench
BJ S7PP</8/"TA< <I T :triceps; , Perfor# /,0 sets of 5,1 repsC (hoose one of the following exercises=
=umbbell tr ce!s e2tens ons 6flat& ncl ne or decl ne bench7
=umbbell floor !resses .oll n$ tr ce!s e2tens ons .o!e !ushdo'ns 0kull crushers 6:F bar or stra $ht bar7
CJ V/'TICA< P7<<I"3 , Perfor# 0 sets of 8,12 repsC (hoose one of the following exercises=

4at !ulldo'ns 6/ar ous bars7 ;h n@u!s or 9ull@u!s
DJ 8/DIA< D/<T or T'AP /D/'CIS/ , Perfor# / sets of 1 ,15 repsC (hoose one of the following exercises=
=umbbell s de !ress 6s n$le arm7 =umbbell shoulder !ress 6seated or stand n$7 4ateral ra ses 6dumbbell or cable7 (arbell or dumbbell shru$s (radford !resses 6sho'n belo'7
/J /<B?$ </DI?" /D/'CIS/ , Perfor# / sets of 8, 1 repsC (hoose one of the following exercises=

Th ck bar curls 9reacher curls 6:F bar or stra $ht bar7 .e$ular barbell curls <ammer curls 1lternate dumbbell curls 6stand n$ or seated ncl ne7
J ABD?8I"A< CI'C7IT T'AI"I"3 >ust pic" a variet3 of a+ exercises and perfor# the# in circuit fashion with no rest +etween exercisesC
?ATE= Athletes who are approaching their season and want to incorporate running7conditioning7%PP wor" into their progra# can +rea" up the wee" as follows=
3?G=1* 61.3.7 @ 31H@:AA?.T 8!!er (od" l ft 3?G=1* 69.3.7 @ 0!r nt 'ork& cond t on n$& +99 or sk ll tra n n$
T8:0=1* @ ?AA or .estorat on techn ques W:=G:0=1* @ 0!r nt 'ork& cond t on n$& +99 or sk ll tra n n$
T<8.0=1* @ .:9:T-T-?G 8!!er (od" l ft A.-=1* @ 0!r nt 'ork& cond t on n$& +99 or sk ll tra n n$
01T8.=1* @ 4o'er (od" l ft 08G=1* @ ?AA or .estorat on techn ques
Major Modifications
?owD +efore all of the hardcore !estside YdisciplesY start gru#+lingD re#e#+er that this progra# is not intended for advanced powerliftersC 5tTs intended for athletes and regular people loo"ing to pac" on so#e #uscle #ass without +eing Yall,showD no,goCY )elow 5Tve provided descriptions of how the "e3 co#ponents of this progra# have +een #anipulated fro# the traditional !estside te#plateC 8a0 /ffort 7pper Body Day A The #ax effort #ethod is the +est #ethod for developing #axi#al strengthC 5n #3 opinionD #ax effort wor" should +e the Ynuts and +oltsY of an3 strength,training progra#C 5f 3ouTre wea"D 3ouTre deadM -e#e#+er that #ost athletic 'ualities 9sprinting speedD Pu#ping powerD etcC: rel3 heavil3 on 3our foundation of #axi#al strengthC This is +ecause #axi#al strength +uilds the foundation for all other strength 'ualities such as speed, strength and strength,enduranceC
<our first exercise on this da3 will +e 3our #ax,effort exerciseC Traditionall3D #ost advanced lifters will wor" up to a one,rep #ax on this exerciseC This is ver3 neurologicall3 de#anding on 3our s3ste# and it ta"es great coordinationC )ecause #ost +eginner and inter#ediate lifters are less neurologicall3 efficientD weTll shoot for a /,5 rep #ax on our #ax,effort lift in this #odified progra#C This still ena+les the lifter to train with #axi#al loadsD +ut itTs #uch safer than going for a one,rep #axC The extra reps also increase the ti#e under tensionD which can lead to greater h3pertroph3 9siKe: gainsC 5 reco##end rotating 3our #ax,effort exercise ever3 two to three wee"s to prevent 3our nervous s3ste# fro# getting +urned outC !hether 3ou shoot for a /,rep #ax or a 5,rep #axD the goal is to +rea" 3our previous record ever3 wee"M <o=er Body Day A 4nli"e a traditional !estside te#plateD 3ouTll notice thereTs onl3 one #aPor lower +od3 da3 in this #odified progra#C ThereTs a reason for this= #ost +eginner7inter#ediate athletes couldnTt recover fro# two lower +od3 da3s a wee" in conPunction with their running and conditioning wor"C Their legs would never full3 recover and it would ta"e awa3 fro# their speed and conditioning wor"outsC Ane da3 has wor"ed out #uch +etter for #an3 of #3 athletesC 95f 3ouTre not an athlete or 3ou onl3 pla3 one sport and itTs 3our off,seasonD chec" out the YExtra !or"outsD %PPD (onditioning Da3sY description +elow for adding another da3 to 3our lower +od3 trainingC: The first exercise on 3our lower +od3 da3 will +e a #ax effort liftC <ouTll wor" up to a #ax set of five reps in this liftC This lift will +e rotated ever3 two to three wee"s as wellC An this #odified progra# 3ouTll alwa3s follow 3our #ax effort exercise with a unilateral exerciseC This is one of the #aPor differences +etween this progra# and a traditional !estside te#plateC 5 incorporate unilateral #ove#ents for #an3 reasonsC 6irst of allD #ost athletes develop #uscular i#+alances +etween li#+sC 4nilateral exercises are a great wa3 to overco#e these
i#+alancesC The3 also i#prove flexi+ilit3D +alance and overall conditioningC The unilateral exercises 5 prescri+e are #ostl3 'uad, do#inant exercisesC <esD 5 said the four,letter wordD "uadC The 'uads have gotten a +ad rap latel3D while the Yposterior chainY has ta"en center stageC !e #ust re#e#+er that the 'uads are extre#el3 i#portant for athletes and 3ou canTt neglect the#C The 'uads are ver3 active when an athlete accelerates into a sprint due to their forward +od3 leanC The 'uad #uscle on the inside of 3our "nee 9vastus #edialis: also pla3s a #aPor role in sta+iliKing the "neeC 6inall3D one of the #ost overloo"ed aspects in all of training is grip and hand strengthC 5#proving 3our grip and hand strength will help with nu#erous athletic activitiesC !e usuall3 do our grip training after leg wor"outsC <ouTll see so#e of #3 favorite grip exercises in the training te#plateC 'epetition 7pper Body Day A 5Tve su+stituted d3na#ic, effort da3s with repetition da3s for the upper +od3C This #a3 +e the +iggest change fro# the traditional !estside te#plateC 5Tve also found it to +e one of the "e3s to success for #uscular growth in #3 3ounger athletesC Si#pl3 putD d3na#ic da3s Pust arenTt that productive for wea"D s"inn3 +astardsM -e#e#+er that this #odified progra# was put together for athletes who lac" #uscle #assC !ellD the repetition #ethod is an incredi+le wa3 to elicit #uscular h3pertroph3C (o#pared to a s#aller #uscleD a bigger #uscle has a +etter chance of +eco#ing a stronger #uscleC Pac"ing on so#e #uscle #ass +3 #eans of the repetition #ethod la3s a great foundation for the #ore advanced d3na#ic da3s to co#eC 5 even su+stitute d3na#ic da3s with repetition da3s for #3 ?6. foot+all pla3ers during the initial stages of the off, seasonC This is +ecause repetition wor" is easier on the Points following a grueling season and itTs a great wa3 to pac" on an3 #uscle that was lost during the seasonC /0tra $or(o%ts, 3PP, Conditioning Days A -e#e#+er that #3 entire clientele consists of athletesC ThatTs the reason wh3 thereTs Yonl3Y three lifting da3s on #3 te#plateC 5 donTt
use this progra# for +od3+uilders or ph3si'ue,gee"sC 5 #ust leave roo# for conditioning wor"outsD %PP 9general ph3sical preparedness: and s"ill trainingC 5f 3ouTre a non,athlete Pust loo"ing to pac" on so#e siKe and strengthD 3ou can incorporate Yextra wor"outsY on non, wor"out da3sC Since !ednesda3 is 3our onl3 leg da3D 5 reco##end a lower +od3 sled,dragging wor"out on Saturda3C This is Pust one exa#pleC ThereTs a lot of roo# for variet3 in this training te#plateC ThatTs what 5 love a+out itC %et creative and find out what wor"s for 3ouM
About the Author

>oe De6rancoTs training techni'ues have +eco#e a hot topic worldwideC This did not happen +3 accidentC The training progra#s >oe develops and the athletes he produces spea" for the#selvesC <ou can learn #ore a+out >oeD his athletesD and his techni'ues at httpBFF===JdefrancostrainingJcomFC
#* Training 8yths /0posedI

by Joe DeFranco This article originally appeared on www.T-nation.com "othinP b%t the Tr%thI During 3our ti#e in the g3#D 3ouLve pro+a+l3 noticed that the sa#e training 'uestions are discussed a#ongst athletes and fitness +uffs da3 in and da3 outC <ou "now the 'uestions 5L# tal"ing a+out= Y!hat exercises will shape and tone #3 #uscles +ecause 5 donLt want to get too +ul"3OY And letLs not forget this classic= Y2ow do 5 get a +etter pea" on #3 +icepsOY The list goes on and onC 4nfortunatel3D these 'uestions are usuall3 answered +3 one of the g3#Ls under,certified personal trainersD or worse 3etD the local g3# legendC The g3# legend is the gu3 whose ar#s are twice the siKe of his thighsD heLs +een on the sa#e routine for the past ten 3earsD and his ph3si'ue hasnLt changed since the first da3 he lifted a weightC Ah 3eahD he still lives at ho#e with his #o##3C 92opefull3D 3ou sense #3 sarcas#C: The popular answers given to these 'uestions +3 the self, proclai#ed experts have created g3# #3ths that are older than 3our grand#otherLs wedding dressC These #3ths have +een around for so long the3Lve actuall3 +een accepted as truthC )elow 5Tve exposed ten of the #ost popular training #3ths and 5Lve revealed the truthD the whole truth and nothing +ut the truthM After reading #3 listD do 3ourself and 3our g3# a favor= print out a cop3 of this article and discreetl3 leave it l3ing around 3our g3#C Ma3+eD Pust #a3+eD one of the #e#+ers or trainers will pic" it upD read it and learn so#ethingC 2opefull3D itTll help the# to open up their #inds and the3Tll finall3 learn the truthC This will #a"e 3our g3# a #uch happier 9and #ore productive: place to trainC .etLs get to itM
)he )op )en )raining !yths

8yth @#*B Preacher c%rls =or( the lo=er bicepsJ 6irst of allD thereTs no such thing as a YlowerY +icepsC 5tLs i#possi+le to contract the lower portion of 3our +iceps without recruiting an3 other portionsC Still not convincedO !ellD 3ou #ight +e thin"ing that whenever 3ou co#plete a tough set of preacher curlsD 3ou get a pu#p in 3our +iceps Pust a+ove the +end in 3our el+owC After allD itLs 3our YlowerY +iceps which creates 3our +iceps Ypea"DY isnLt itO A"a3D hereLs the dealC The pri#e #overs in the preacher curl are 3our +iceps +rachii and the +rachialisC The +iceps +rachii consists of a long and short head and it crosses over two Points 93our shoulder and el+ow:C An the other handD the +rachialis onl3 crosses over one Point 9the el+ow: and it lies underneath the +iceps +rachiiC 5t originates on the #iddle of 3our hu#erus and inserts on the radiusC !hen perfor#ing a preacher curlD 3our upper ar#s are placed in front of 3our upper +od3 9shoulder flexion:C 6or a #uscle to +e full3 activatedD it #ust +e stretched at +oth endsC Since the +iceps +rachii attaches to the shoulderD it canLt +e full3 activated +ecause the angle of the preacher +ench places the shoulders in flexionC This places a large portion of the load on the short head of the +iceps +rachii and the +rachialisC -e#e#+er that the +rachialis lies underneath the +iceps +rachii and it originates lower on the upper ar#C !hen the +rachialis gets Ypu#pedDY it pushes the +otto# of the +iceps +rachii forwardD creating what appears to +e a Ylower +icepsCY
8yth @+B Bas(etball and baseball players sho%ldn5t lift =eights beca%se itPll ma(e them tightJ This =ill r%in a bas(etball player5s ability to shoot and a baseball player5s ability to hit and thro=J 5t a#aKes #e that this #3th is still aroundC After allD chec" out the success of Michael >ordanD Sha'uille AL?eilD )arr3 )onds and Mar" Mc%wireD Pust to na#e a fewC Did the added #uscle on their fra#es ruin their careersO 5 donLt thin" soM 6irst of allD we #ust not forget that research has shown that full range resistance training is still one of the +est wa3s to develop functional flexi+ilit3C A properl3 designed strength training progra#D in conPunction with pla3ing 3our sportD is the +est wa3 to #a"e 3our strength and flexi+ilit3 gains Ysport,specificCY 5n other wordsD one of the reasons that MrC Al3#piaD -onnie (ole#anD canLt shoot a +as"et+all li"e an ?)A star is +ecause he doesnLt pla3 +as"et+all as #uch as the3 doM 5tLs that si#pleC .etLs also not forget a+out inPur3 preventionC )as"et+all is a #uch #ore ph3sical ga#e than it used to +eC And although +ase+all isnLt considered a Yph3sicalY sportD itTs one of the
#ost stressful sports on 3our shoulders and lu#+ar spineC Strength training is i#perative to sta3ing health3 and overco#ing the #uscular i#+alances created +3 pla3ing these sportsC 6inall3D hitting a +ase+allD stealing second +ase and Pu#ping up for a re+ound are so#e of the #ost explosive activities in all of sportsC !ithout a strong and powerful lower +od3D 3ouTll never reach 3our full potential in these activitiesC
2as lifting weights ruined )arr3Ls swingO 5n shortD +ase+all and +as"et+all pla3ers can and should lift weightsM 8yth @.B Acti>ating the trans>erse abdominis :p%lling the stomach in=ard; is the (ey to stabiliGing yo%r spine =hen s1%attingJ This is one of the #ost hotl3 de+ated topics a#ong strength coaches and ph3sical therapistsC Personall3D 5 feel that Ypulling in 3our +ell3Y is potentiall3 dangerous when s'uattingC !hen 3ou pull 3our +ell3 inwardD it tends to flex the spineD aC"CaC round 3our +ac"C This is the last thing 3ou want to happen when 3ou have a heav3 weight on 3our +ac"M After allD unsupported spinal flexion under a co#pressive load is one of the #ost co##on causes of dis" herniationC 4nless 3ou want to herniate a dis" while doing a nosedive onto the floorD 5Td advise against pulling in 3our sto#ach while s'uattingC The correct techni'ue would +e to contract 3our erector spinae 9arch 3our +ac": and fill 3our sto#ach with air +3 ta"ing a huge +reathC ThenD hold 3our +reath while forcefull3
pushing 3our +ell3 out during the #ost strenuous phase of the lift 9;alsalva #aneuver:C This techni'ue will not onl3 sta+iliKe 3our spine +3 increasing the intra,a+do#inal pressureD itTll ena+le 3ou to s'uat #ore weightM -e#e#+er that +oth techni'ues of sta+iliKing 3our spine have their place in trainingC 6or exa#pleD 5 feel that learning how to activate 3our transverse a+do#inis is a valid and valua+le techni'ue during the lifting of lighter loadsC 5tLs also ver3 i#portant for lower,+ac" reha+ilitationC An the other handD if 3ouLre participating in heav3 strength trainingD 5Td highl3 reco##end perfor#ing the techni'ue 5 descri+ed a+oveC -e#e#+erD atte#pting a #ax s'uat is a lot different than teaching an a+do#inal crunch to so#eone who Pust had +ac" surger3C "oteB Even after this article gets printedD 5L# sure this #3th wonTt go awa3C 5 Pust have one re'uest to all of the ph3sical therapists and reha+ specialists whoTll choose to de+ate #e regarding this topicC 5 donLt care how #an3 +oo"s 3ouLve read or how #an3 college degrees 3ou haveD if 3ouLve never had a heav3 weight on 3our +ac"D 3ouLre not 'ualified to argue this topicM 5Lve alwa3s found it funn3 that all of the people who preach pulling in 3our +ell3 during heav3 lifting canLt even s'uat off the toilet with a newspaperC Practice +efore 3ou preachM
5s this #an tuc"ing in his tu##3O 8yth @6B It5s important to b%ild an aerobic base of conditioning before getting into more intense anaerobic =or(J ThereTs no ph3siological +asis for this state#entC 2aving an aero+ic +ase doesnLt help 3ou perfor# or recover fro# anaero+ic wor"C Thin" a+out thisD do 3ou thin" a #arathon
runner would +e a+le to withstand the de#ands of an intense foot+all ga#eO An the other handD do 3ou thin" that one of the ?6.Ls superstars would +e a+le to co#plete a #arathonO Af course notM This is +ecause the ph3siological de#ands of +oth sports have a+out as #uch in co##on as 2oward Stern and Gathie .ee %iffordC <et athletes who participate in anaero+ic sports still tend to associate getting in shape with longD slowD distance trainingC ?othing can +e further fro# the truthC A #ore productive alternative to Pogging or c3cling a couple of #iles would +e to perfor# #ultiple anaero+ic activities with short rest intervals over a prolonged period of ti#eC 6or exa#pleD perfor#ing a %PP 9general ph3sical preparedness: wor"out that consists of +od3weight calisthenics 9Pu#ping Pac"sD +od3weight s'uatsD s'uat thrustsD etcC:D #ove#ent s"ills 9power s"ippingD side shufflingD +ac"pedalingD etcC: and #o+ilit3 drillsD is far superior to linearD slowD long,distance runningC )3 perfor#ing exercises that challenge an athleteLs relative strengthD +alance and coordination in a continuous fashionD weLre a+le to i#prove their endurance without the loss in #uscle #assD strength and speed thatLs associated with the slow distance #ethodC
!h3 would the #an on the left want to train li"e the #an on the rightO 8yth @,B Athletes sho%ldn5t bench press beca%se it5s not Nsport specificJN 5 alwa3s find it funn3 that the +ench press is singled out as the one exercise that isnLt sport specificC 5 have a secret for
3ou= ?o exercise is sport specificM Pla3ing 3our sport #a"es the strength that 3ou gain in the weightroo# sport specificM DonLt get #e wrongD certain exercises are #ore productive than othersC )utD re#e#+er that itLs i#possi+le to duplicate the speedD intensit3 and techni'ue of the athletic field in the weightroo#C ThereforeD no exercise 3ou perfor# in the weightroo# can +e classified as a sport specific exerciseC The +otto# line is that the +ench press is a greatD #ulti,PointD free,weight exercise for developing strength in the chestD triceps and shouldersC !hatLs wrong with thatO 5L# not sa3ing that the +ench press is the #ost i#portant exercise in the worldD +ut it can +e effectivel3 incorporated into the training routine of #ost athletesC 8yth @5B $omen sho%ld foc%s on performing aerobic acti>ities beca%se =eight training =ill gi>e them a NmanlyN appearanceJ This #3th Pust wonLt go awa3D #ainl3 +ecause of +od3+uilding #agaKinesC People associate fe#ales who strength,train with the fe#ale +od3+uilders pictured in +od3+uilding #agaKinesC Professional fe#ale +od3+uilders usuall3 rese#+le #en +ecause of the #assive a#ount of ana+olicD androgenic drugs the3 consu#eC 2oweverD these Yfe#alesY shouldnTt +e confused with drug, free wo#en who incorporate resistance training into their fitness progra#sC The next ti#e that this topic co#es upD re#e#+er the following facts= 1: Much of the difference in #uscle #ass +etween #ales and fe#ales is attri+uted to hor#onesD specificall3D TestosteroneC An averageD #en produce ten ti#es #ore Testosterone than fe#alesC 4nless 3ouLre a fe#ale whoTs ta"ing ana+olic steroids or other #ale hor#onesD lifting weights will not #a"e 3ou loo" li"e a #anM 5tLs actuall3 harder for #ost fe#ales to +uild #uscle co#pared to their #ale counterpartsC 2: ThereTs also a difference in #uscle #ass distri+ution +etween #en and wo#enD especiall3 in the upper +od3C 5f 3ou do +uild a significant a#ount of #uscleD 3ou still wonTt loo" #asculineC
SoD itTs i#portant to re#e#+er that #ale hor#ones and #uscle #ass distri+ution are the two #ain reasons that #en usuall3 carr3 #ore #uscle than wo#anC .adiesD get in the weightroo#M
Do these fe#ale athletes loo" too #anl3O 8yth @&B ?lympic lifts are the only =ay to get e0plosi>eJ Most people sa3 the3 perfor# the Al3#pic lifts +ecause the3Tre YexplosiveCY The truth of the #atter is that an3 lift can +e explosiveM )3 incorporating the d3na#ic,effort #ethod with su+,#axi#al weights into 3our progra#D 3ou can turn an3 lift into an YexplosiveY liftC 6or exa#pleD if a #an who can +ox s'uat 5 pounds were to train with 2&5 and focus on accelerating the weightD the +ox s'uat would then +eco#e an YexplosiveY liftC This exa#ple can hold true for #an3 other exercises as wellC )3 training with weights that represent 5 ,1 S of 3our 1-M in a given liftD science has proven that the weight is heav3 enough to produce ade'uate forceD 3et light enough to produce ade'uate speedC And we should all "now that speed ti#es strength B powerC Another reason 5 feel the Al3#pic lifts are overrated is that the3 ta"e a long ti#e to teach and #ost athletes are horri+le at the#C After allD Al3#pic lifting is a sport in and of itselfM Al3#pic weightlifters spend their entire lives practicing these lifts and so#e of these athletes still never perfect the#M The reason that #ost non,Al3#pic weightlifters arenLt great at the Al3#pic lifts is usuall3 +ecause the3 arenLt strong enough in the right placesC After assessing an athleteLs power clean or power snatch for#D 5 usuall3 conclude that their techni'ue flaws are due to a lac" of ha#stringD glute and low +ac" strengthC This assess#ent usuall3 #eans that 5 end up
prescri+ing #ore deadlift variationsD reverse h3perextensionsD glute,ha# raisesD pull,throughsD etcC This is called the training econo#3C %etting stronger in the deadliftD reverse h3perextension and glute,ha# raise will i#prove 3our power cleanD +ut it doesnLt wor" the other wa3 aroundC )asicall3D 5 choose the exercises that give #3 athletes the +est Y+ang for their +uc"CY Another +enefit of #3 Yecono#icalY exercises is that the3Tre #uch less stressful on the wristsD el+ows and shoulders co#pared to the Al3#pic liftsC 8yth @-B The best indicators of a good =or(o%t are ho= tired yo% are after the =or(o%t and ho= sore yo% are the ne0t dayJ This is a #3th #3 #ost dedicated athletes still have a tough ti#e dis#issingC Most hard,wor"ing individuals e'uate a good wor"out with +eing exhausted and soreC 5 canLt tell 3ou how #an3 ti#es 5Lve had athletes sa3D Y<ou didnLt even #a"e #e pu"eY after a wor"outC M3 response is usuall3D Y5 didnLt #a"e 3ou pu"e +ecause 5 didnLt want to #a"e 3ou pu"eC Ma"ing 3ou pu"e would +e eas3C %etting 3ou strongerD faster and #ore flexi+le actuall3 ta"es so#e wor"CY Pu"ing is one of the #ost cata+olic things 3ou can do to 3our +od3C 5f 3our goals are increased #uscular strength and7or #uscular h3pertroph3D 3ou should do ever3thing possi+le not to pu"e during 3our trainingM 6atigue is another popular indicator people use to rate the productivit3 of their wor"outsC -e#e#+er that the goal of 3our training session should dictate how 3ou feel after 3our wor"outC 6or exa#pleD if 3ouLre going to perfor# a pl3o#etric wor"out with the goal of i#proving 3our vertical Pu#pD 3ou shouldnLt +e exhausted after the wor"outC Actuall3D a properl3 designed pl3o#etric wor"out should sti#ulate 3our neuro#uscular s3ste# and 3ou should feel +etter than when 3ou started the wor"outC An the other handD itLs good to +e exhausted after a tough practice that was designed to get 3ou in Yga#e shapeY for 3our given sportC 6inall3D 5Lve never read an3 research that lin"s post,exercise soreness to strength gainsD h3pertroph3 gains or i#proved
athletic perfor#anceC !ho the hell wants to +e sore an3wa3O Thin" of DAMS 9Dela3ed Anset Muscle Soreness: as an unfortunate side effect of trainingD not a goal of trainingC -e#e#+er that itLs eas3 for a coach to #a"e an athlete tiredD +ut it ta"es a true professional to get an athlete strongerD fasterD #ore flexi+le and +etter conditionedC 8yth @)B Strength training =ill st%nt the gro=th of childrenJ 5t still a#aKes #e that parents wonLt hesitate to get their 3oung children 91,& 3ears old: involved in sports such as foot+allD g3#nasticsD +as"et+all and soccerD 3et the3 feel that participating in a strength,training progra# is da#aging to their childrenLs +one health and will stunt their growthC ?othing can +e further fro# the truthC The fact of the #atter is that runningD Pu#ping and tac"ling can create loading on a childLs +od3 which is up to ten ti#es greater than #ost strength training exercisesC 5n other wordsD the ph3sical de#ands on a childLs +od3 are far greater on the athletic field co#pared to the weightroo#C Parents who donLt let their children participate in resistance training are actuall3 increasing their childrenLs ris" for inPur3 on the athletic fieldC There have even +een position stands +3 such organiKations as the A#erican Arthopedic Societ3 for Sports Medicine and the A#erican Acade#3 of Pediatrics suggesting that children can +enefit fro# participation in a properl3 designed and supervised resistance training progra#C Position stands reco##end that prepu+escent children shouldnTt lift #axi#al weightsH the3 should lift weights that can +e lifted for at least six repetitions with proper for#C Strength training in this #anner can +e the #ost potent exercise sti#ulus for +one growth and develop#entC 5n factD research has shown that 3oung weightlifters have greater +one densities than individuals who donTt liftC ThusD the positive +enefits of resistance training for +one healthD inPur3 prevention and i#proved athletic perfor#ance are far greater than the ris"sC
8yth @#B <ifting light =eights for high reps =ill Nshape and toneN yo%r m%sclesJ This is the grand dadd3 of all training #3thsM So#ehow the aero+icsD 3oga and PilateLs co##unit3 have convinced us that when we perfor# +od3weight exercises or light resistance training for high repsD our #uscles #agicall3 ta"e on a +eautiful shape without growing or +ulgingC An the other handD if 3ou challenge 3ourself with #oderatel3 heav3 weightsD 3our +od3 will ta"e on a +ul"3D unflattering appearanceC 5f 3ou +elieve thisD 3ou pro+a+l3 still +elieve in the Tooth 6air3 and Santa (lausM 2ere are the factsC The #ain difference +etween a Ylean and tonedY ph3si'ue and a Y+ul"3Y ph3si'ue is the a#ount of +od3 fat that surrounds 3our #usclesM )asicall3D the Ylean and tonedY loo" that #ost people desire is a result of having #uscle that isnLt hidden under la3ers of fatC And letLs not forget that the +est wa3 to +uild #uscle is through strength trainingC %enerall3 spea"ingD this #eans challenging 3ourself with #oderatel3 heav3 weights in the 1 to 15 rep rangeC 5t doesnLt #ean using an insignificant resistance for a countless nu#+er of repsC This will do little to change 3our appearanceC -e#e#+erD itLs the #uscle on 3our fra#e which gives 3ou 3our shapeC Muscle also increases 3our #eta+olis# which helps 3our +od3 +urn extra calories throughout the da3C Concl%sion ThereTs si#pl3 no need for these #3ths to +e perpetuated in toda3Ts infor#ation ageC Do 3our part and help T,?ation get rid of the#M Abo%t the A%thor >oe De6rancoTs training techni'ues have +eco#e a hot topic worldwideC This didnTt happen +3 accidentC The training progra#s >oe develops and the athletes he produces spea" for the#selvesC <ou can learn #ore a+out >oeD his athletesD and his techni'ues at De rancosTrainingJcomC
$hy All 8%scle $as "ot Created /1%al

by #oe $e%ranco& 'wner& Perfor!ance Enhance!ent Specialist $e%ranco(s Training Syste!s 2ave 3ou ever noticed an athlete in the weight roo# who is +uilt li"e TarKanD 3et lifts weights +etter suited for >aneO <etD there are other athletes who are ever3 +it as strong and functional as the3 loo"C Although an athleteLs genetic #a"e, up is alwa3s a factorD the answer to this discrepanc3 in strength and functionalit3 of the #uscle can also +e due to the different t3pes of training perfor#ed +3 different athletesC Although two athletes #a3 possess si#ilar ph3si'uesD the #uscle the3 have +uilt using their different training #ethods #a3 not +e the sa#eC 5n other wordsD all #uscular growth was ?AT created e'ualM There are actuall3 two ver3 different t3pes of h3pertroph3 that can ta"e place within the #uscleC )eing aware of this helps to answer the 'uestion of wh3 so#e athletes possess superhu#an strength and others are Eall showD no goCF The two t3pes of h3pertroph3 to which 5 a# referring are sarcoplas!ic and !yofibrillar h3pertroph3C Sarcoplasmic 4ypertrophy Sarcoplas#ic h3pertroph3 is an increase in the volu#e of the non,contractile #uscle cell fluidD sarcoplas#C This fluid accounts for 25,/ S of the #uscleLs siKeC Although the cross sectional area of the #uscle increasesD the densit3 of #uscle fi+ers per unit area decreasesD and there is no increase in #uscular strength 92:C This t3pe of h3pertroph3 is #ainl3 a result of high repD E+od3+uilder,t3peF training 9/:C Ane of the +iggest pro+le#s 5 see with the training of power athletes 9foot+all pla3ersD +ase+all pla3ersD +as"et+all pla3ersD wrestlers and even powerlifters: is too #uch e#phasis on training in the 1 $ 15 rep rangeC This t3pe of training has its placeD 3et should not +e the focal point for these athletesC 6or exa#pleD #ost foot+all line#an +enefit fro# added +ul" to prevent fro# getting pushed around on the fieldC E)od3+uildingF #ethodsD using these rep rangesD
can +e +eneficial if incorporated during the season to prevent #uscle #ass lossD as well as after the season to add +ul"D which #a3 have +een lost during the seasonC AlsoD there is so#e scientific evidence that states a +igger #uscle #a3 have a +etter chance of +eco#ing a stronger #uscle once #axi#al strength training #ethods are e#plo3edC The "e3 to re#e#+er is that this t3pe of h3pertroph3 has little to do with such explosive #ove#ents as hittingD runningD throwingD Pu#ping or perfor#ing a one,rep #axC This is wh3 professional +od3+uildersD whose training #ainl3 h3pertrophies the T3pe 55A fi+ers and causes an increase in the non,contractile co#ponents of the #uscle 9sarcoplas#ic volu#eD capillar3 densit3D and #itochondria proliferation: are not the fastest or even the strongest of all athletesC This is despite the fact that the3 generall3 have #ore #uscle than an3 other class of athleteM 5 consider this t3pe of h3pertroph3 to +e for# over functionC 8yofibrillar 4ypertrophy M3ofi+rillar h3pertroph3D on the other handD is an enlarge#ent of the #uscle fi+er as it gains #ore #3ofi+rilsD which contract and generate tension in the #uscleC !ith this t3pe of h3pertroph3D the area densit3 of #3ofi+rils increases and there is a significantl3 greater a+ilit3 to exert #uscular strength 92:C This t3pe of h3pertroph3 is +est acco#plished +3 training with heav3 weights for low reps 9/:C Ane #ust re#e#+er that the average foot+all pla3 lasts 0C5 secondsD it ta"es a+out / seconds to co#plete a 1 -MD it ta"es less than a second to swing a +atD less than a second to throw a punch and less than a second to Pu#p for a re+oundC As 3ou can seeD #ost athletic activities are explosive in natureC This is wh3 it is i#perative for athletes to incorporate #axi#al strength training #ethods 91,5 reps:D which train the part of the #uscle responsi+le for these explosive contractionsD into their routinesC -epetitions in the 1,5 rep rangeD using 85 $ 1 S of a 1-MD also have the added +enefit of training the nervous s3ste# $ which 5 feel is the #ost overloo"ed co#ponent of training the athleteC So#e of the #an3 +enefits of training the nervous s3ste# are= increased neural drive to the #uscleD increased s3nchroniKation of #otor unitsD increased activation of the contractile apparatusD and decreased inhi+ition +3 the protective #echanis#s of the #uscle 9golgi tendon organ: 91:C These training #ethods also h3pertroph3 the pure fast twitch fi+ers $ the high,thresholdD T3pe 55) fi+ersC
5ncorporating these training #ethods into 3our routine at the right ti#e will undou+tedl3 i#prove 3our #uscles a+ilit3 to generate #ore force and contract #axi#all3 during an3 sporting activit3C 5n essenceD #3ofi+rillar h3pertroph3 is what 5 would ter# functional h3pertroph3C Concl%sion Although the hu#an e3e cannot tell these two t3pes of h3pertroph3 apartD the difference will alwa3s +eco#e 'uite apparent as soon as itLs ti#e for an athlete to put his7her #uscle to useC As athletes and strength professionalsD 5 feel we all have a responsi+ilit3 to prevent ourselves fro# getting into the E/ sets of 1 F rutC 5t is our Po+ to educate ourselvesD +e creativeD and put together the #ost result,producing progra#s availa+le for our athletes or ourselvesC This #a3 #ean incorporating +oth t3pes of h3pertroph3 training into 3our routineD depending on 3our goal and training phaseC )ut re#e#+er that no #atter how +ad those high,rep sets of leg extensions +urnD the3 will never +uild the strengthD powerD and functional hypertrophy of a heav3 set of s'uats or deadsM -eferences
1. 9ol qu n& ;harles. Modern Trends in Strength Training. Iolume 1. JA1; (od"bu ld n$& 2001.
2C
3.
0 ff& 3el ;. and *ur I. Ierkhoshansk". Supertraining. ;oloradoE =en/er& 1999. Tsatsoul ne& 9a/el. Power to the People. =ra$on =oor 9ubl cat ons& -nc.& 2000.
Strongman Training for Athletes

by Joe DeFranco This article originally appeared on www.T-nation.com EditorTs ?ote= Although this article is ai!ed at athletes& if you)re loo*ing to get into shredded& athletic shape& try so!e of the e+ercises ,oach $e%ranco describes. You can practically feel the fat !elting off your body! Mental and ph3sical toughnessD anaero+ic conditioningD i#proved sprinting speedD #uscular enduranceD Y#anY strengthC !hat if 5 told 3ou that all of these characteristics can +e trained si#ultaneousl3 with one for# of trainingO !ould 3ou +elieve #eO <ou +etterD +ecause itTs trueM 5n this articleD 5Tll show 3ou how to do itM The Strongman Cometh <ouTve all +een thereC <ouTre on the couch late at night with 3our re#ote control in handD desperatel3 tr3ing to find so#ething interesting on T;C <our thu#+ actuall3 starts getting a pu#p fro# changing the channel so #uchC Then 3ou co#e across so#e frea" of nature flipping over an 8 pound tractor tireM !hether 3ouTre a world,renowned strength coach or a *8 pound accountantD 3ou canTt help +ut +eco#e engrossed in this unorthodoxD 3et oddl3 interestingD displa3C !ellD strong#an training is no longer a spectator sportD and 3ou donTt have to +e a !orldTs Strongest Man contestant to participate and reap the +enefitsC Ane of the reasons people love watching strong#an co#petitions on T; is that the events arenTt Ynor#alCY After allD flipping over a carD +ending a steel +ar over 3our headD dragging a 1 pound anchorD and carr3ing oddl3,shaped stones arenTt ever3da3 occurrencesC <et the Ya+nor#alit3Y of these events is the exact reason wh3 this t3pe of training is tailor,#ade for #ainstrea# athletes and hardcore fitness +uffsD not Pust strong#enC
This is +ecause the events that unfold on the athletic field usuall3 arenTt Ynor#alCY The3 donTt usuall3 go according to planC 6or exa#pleD how #an3 ti#es does a foot+all pla3 happen exactl3 how it was drawn up on the chal"+oardO The answer is al#ost neverM This exa#ple holds true for al#ost ever3 sport andD of courseD life in generalC The +eaut3 of strong#an training is that thereTs no one wa3 to perfor# the exercisesC <ou usuall3 end up i#provising to co#plete the eventC 5n other wordsD things donTt usuall3 go according to planM The tire doesnTt alwa3s flip over the sa#e wa3C The sled doesnTt alwa3s glide easil3 over the surfaceC The far#ers wal" i#ple#ents donTt re#ain stationar3 as 3ou KigKag through 3our course and the sand in the sand+ag #oves all over the place when 3ou tr3 to lift itC The aw"wardness of these events +uilds trueD YfunctionalY strength fro# head to toeC This ena+les 3ou to strengthen #uscles that are nearl3 i#possi+le to strengthen with traditional weight trainingC ?owD there are !any strong#an events to choose fro# and the3 all wor"C The pro+le# with so#e of the# is that the3 Pust arenTt practical +ecause the i#ple#ents are ver3 difficult to o+tainC PlusD #an3 coaches and athletes see# to get confused with regards to incorporating this t3pe of training into their existing progra#sC )elow 5 provide 3ou with the events 5 find to +e the #ost practicalD and 5Tll also explain how to o+tain the i#ple#entsC ThenD 5Tll give 3ou a sa#ple strong#an progra# for athletesC Strongman />ents for Athletes /mpty Keg Toss
The "eg toss is a great exercise for i#proving explosive hip extension and posterior chain strengthC After a general war#, upD we usuall3 use the "eg toss as our first eventC The "eg toss acts as a final war#,up exercise and it also excites the nervous s3ste# for the #ore grueling events to followC 5tTs ver3 eas3 to o+tain an e#pt3 "egC %o to a li'uor storeD +u3 a "egD invite so#e hot chic"s overD drin" all the +eerD wa"e up in the #orning with a hangoverD a strange wo#an sleeping in 3our +edD and an e#pt3 "egM Ar 3ou can Pust go to a li'uor store and as" if 3ou can have one of their e#ptiesC Most will Pust loo" at 3ou funn3 and give 3ou the "egC So#e #a3 charge 3ou a couple of +uc"s for the#C 5tTs that si#pleC
Tire lip
This is a classic strong#an eventC 5 canTt thin" of a single #uscle in 3our +od3 that this exercise doesnTt strengthenM 5 also canTt thin" of an athlete who wouldnTt +enefit fro# this exerciseC 5tTs easier to o+tain a tire than #ost people thin"D and 3ou canTt +eat the price= the3Tre freeM (hec" 3our local phone +oo" for the nearest tire co#pan3 in 3our areaC 9Tire co#panies are prett3 co##onH the3Tre Pust usuall3 not located in recogniKa+le parts of 3our town:C (all the co#pan3 and tell the# 3ouTre willing to ta"e so#e tires off of their handsC The3 love for people to co#e and ta"e used tires awa3 fro# the#C This is +ecause the3 usuall3 have to pa3 to get rid of their old tiresC 5n essenceD 3ouTre doing these people a favorM
armers $al(
The far#ers wal" is an incredi+le tool for i#proving 3our #uscular enduranceD anaero+ic capacit3D grip strength and 3our upper +ac"D trap and o+li'ue strengthC 5tTs also great for +uilding hipD "nee and an"le sta+ilit3C <ou can carr3 an3 aw"ward o+Pect or Pust use the heaviest pair of du#++ells 3ou can findC 5 li"e to perfor# the YKigKagY far#ers wal"C %et six cones and set up one cone ever3 ten 3ardsC Place the first cone at the starting line and off,set each cone to the left or right fro# the previous coneC This creates a YKigKagY path which re'uires a high,level of o+li'ue and core strength in generalC This su##er we got our i#ple#ents fro# )rutestrengthCco# and we loved the#C The3 were well worth the #one3C Bac(=ard Sled Drag
Since we do a ton of posterior chain wor" in the weight roo#D we chose the +ac"ward sled drag as our strong#an eventC 5tTs a "illerM ?o other exercise crushes 3our 'uads li"e
the +ac"ward sled dragM Si#pl3 face 3our sledD gra+ the ropeD turn 3our toes slightl3 outward and wal" +ac"wards using shortD 'uic" stepsC 5 reco##end the sleds 5 purchased fro# /liteftsD +ut 3ou can drag an3thingD thoughC 2ellD 3ou can even wrap a rope around 3our tractor tire and drag the tire if 3ou li"eM T%gAofA$ar
The tug,of,war co#petition turned out to +e one of the #ost co#petitive 9and fun: events of the su##erC !eTd +rea" our athletes up into tea#s or weTd perfor# one,on,one co#petitionsC The co#petitive nature in ever3one reall3 co#es out with the tug,of,warC 95 even had a fistfight +rea" out with two of #3 strongest high school "ids during one of our co#petitionsM: !e either award the winning tea#7pla3er with a T,shirt or troph3D or we punish the losing tea# with extra sled dragsM This Ypunish#entY reall3 got gu3s #otivated to winC This event also acts as Yvanit3Y wor" as 3our +iceps will get one hell of a pu#pM Tr3 to get a rope thatTs thic" enough so 3our hands donTt get co#pletel3 ripped apartC 5Tve seen thic" ropes sold in various hardware storesD +oating storesD as well as an3 store where scaffolding e'uip#ent is soldC Sample $or(o%t ?ow that 3ou "now #3 favorite strong#an eventsD letTs put ever3thing together into a structured progra#C A+viousl3D there are hundreds of variations thatTll wor"C 5Tll provide 3ou
with a sa#ple progra# 5 used this su##er with great successC This wor"out was usuall3 perfor#ed on 6rida3 or Saturda3C !e perfor#ed it late in the wee" so that it wouldnTt ta"e awa3 fro# our speed and conditioning wor"outs perfor#ed earlier in the wee"C Strong#an training acted as our #ax, effort lower +od3 strength da3C !e didnTt perfor# an3 #ax, effort lower +od3 training in the weight roo# during the six wee"s that we i#ple#ented this trainingC D3na#ic,effort +ox s'uats with su+,#axi#al weightsD posterior chain wor" and a+s were perfor#ed on Tuesda3 or !ednesda3 during this periodC 2ereTs a sa#ple of one of the strong#an wor"outs we used this su##er= A: Averhead Geg Toss= 5 tossesD rest one #inute +etween tosses ): Tire 6lip= / sets of 5 flipsD rest /,0 #inutes +etween setsD or / sets of / secondsD rest /,0 #inutes +etween setsC 95n the ti#ed set variationD the athlete perfor#s as #an3 tire flips as possi+le in the given ti#efra#eC: (: YJigKagY 6ar#ers $al(= Perfor# / sets of 5 3ards around conesC -est /,0 #inutes +etween setsC D: )ac"ward Sled Drag= 2 sets of 0 ,5 3ardsC -est one #inute +etween setsC This is a great YfinisherMY E: Tug,of,!ar= The tug,of,war separates the #en fro# the +o3sC )3 the end of this wor"outD #ost gu3s are exhaustedC Perfor# a two,out,of,three or three,out,of,five series to finish 3our wor"outC !e rest one #inute +etween each YwarCY Are Ho% To%gh /no%ghQ )esides all of the a+ove #entioned +enefitsD thereTs one overloo"ed co#ponent 5 feel outweighs the rest= the ps3chological aspect of strong#an trainingC (o#pleting a strong#an wor"out gives 3ou a feeling of acco#plish#ent that 3ou Pust donTt get with YregularY trainingC 5 witnessed co#plete transfor#ations in #ental
toughness and confidence this su##er with #3 high schoolD college and even #3 professional athletesC After a couple of wee"s of training in this #annerD gu3s started wal"ing around with chips on their shouldersC There was an YedgeY to the athletes who participated in strong#an trainingC 5t was as if the3 "new that no one in the world was wor"ing harder than the3 wereC The wor"outs were toughD and +3 co#pleting the# they +eca#e tougherD +oth #entall3 and ph3sicall3C These wor"outs arenTt for ever3oneC )efore 3ou decide to give this t3pe of training a tr3D as" 3ourself the following 'uestions= A# 5 focused enoughO A# 5 strong enoughO A# 5 tough enoughO 5f 3ou answered 3esD then the world of strong#an training is waiting on 3ouM Abo%t the A%thor >oe De6rancoTs training techni'ues have +eco#e a hot topic worldwideC This didnTt happen +3 accidentC The training progra#s >oe develops and the athletes he produces spea" for the#selvesC <ou can learn #ore a+out >oeD his athletesD and his techni'ues at De rancosTrainingJcomC
T4/ AB7<?7S #5
LTop #5 /0ercises for 4igher Vertical 9%mpsM

by #oe $e%ranco& 'wner& Perfor!ance Enhance!ent Specialist $e%ranco(s Training Syste!s -The following article is an e+cerpt fro! #oe(s best selling training !anual& .The ;ertical >u#p $ Advanced Speed @ Strength Methods/.0 <ou now hopefull3 realiKe that there is a lot #ore to the vertical Pu#p then 3ou originall3 thoughtC This should also help 3ou to understand that thereLs a lot #ore to the training then 3ou #a3+e originall3 thoughtC 5tLs not Pust a+out wearing so#e funn3,loo"ing shoes that clai# to wor" #agic on 3our vertical Pu#pC There is definitel3 a science to this t3pe of trainingC There is also a reason and purpose wh3 ever3 single exercise in this section was chosenC 5tLs now ti#e for the fun stuffM After learning and understanding the following 15 exercisesD it will soon +e ti#e to go to our favorite place in the worldC C C The %3#M 5n this section we will give 3ou our 6a+ 15 list of the exercises weLve found give the +est E+ang for 3our +uc"F with regards to i#proving 3our vertical Pu#pC -e#e#+er that there are #an3 exercises out there that will wor"D +ut in the training econo!y 3ou want to pic" the exercises that will give 3ou the greatest results in the least a#ount of ti#eC This list of exercises acco#plishes that goalC These are the #ain exercises we have used to get our athletes to Pu#p highX in #ini#al ti#eM An added +enefit of this list of exercises is that 3ouLll notice 3our sprint ti#es will also i#proveC An3 ti#e 3ou train to i#prove 3our verticalD 3ouLll notice 3ou also get fasterC ?ot a +ad side effectD is itO An3wa3D letLs chec" out the 6a+ 15M 9The3 are in no particular orderC: @#; Bo0 S1%ats =ith bands $ !e love +ox s'uats in that we feel the3 teach the athlete to Esit +ac"F while s'uattingD
which further recruits the all,i#portant ha#stringsC <our ha#strings #ust +e super,powerful if 3ou want to run fast or Pu#p highC !e also li"e the fact that we can set the depth of the s'uat without an3 errorC This prevents cheatingD especiall3 when athletes start to fatigue and the s'uats tend to get higher and higherC !e s'uat an3where fro# 1F off of the floor to 1F a+ove parallelD depending on our goalC !e also li"e the fact that +ox s'uatting +uilds Estatic overco#e +3 d3na#ic strengthFC This t3pe of strength is i#portant in #an3 athletic #ove#ents 9sprinter co#ing out of the +loc"sD line#an co#ing off of the +all in foot+allD etcC:C So#e sa3 +ox s'uats are dangerousC That is co#plete crapM )ox s'uats done incorrectly are dangerousC !eLve never had an athlete get inPured +ox s'uattingC Apen 3our #ind and learn how to do the# the right wa3M 5t will pa3 huge dividendsC To learn how to +ox s'uat correctl3D go to Dave TateLs we+site at ===Jelite TSJcomC 2e has nu#erous articles written on how to +ox s'uat correctl3 and does a great Po+ of teaching itC Ane of the #ain reasons we chose the +ands for +ox s'uatting is their a+ilit3 to accelerate the eccentric portion of the liftC <ou seeD the athleteLs we train that have the +est verticals are also the oneLs who descend the fastest during their Pu#psC ?ewtonLs /rd .aw states that E%or every action there is an e"ual and opposite reactionFC !hat this #eans is that the faster an athlete can descendD the faster he will explode upward and the higher he will Pu#pC The +ands train this often,overloo"ed co#ponent of the vertical Pu#pC !e also li"e the fact that as the athlete approaches the top of the s'uat the +ands stretch outD thus increasing the tensionC This teaches the athlete to accelerate through the entire repC )asicall3D as the athleteLs leverage increasesD so does the tension of the +andsC 5n order to co#plete the repD the athlete #ust appl3 #ore force at the top then he would if there were no +ands attached to the +arC After this t3pe of training an athlete will +e #uch #ore li"el3 to explode downwardD #a"e a 'uic" reversalD and then accelerate upward rapidl3 during his Pu#psC Put all of these 'ualities together and 3ou have a huge verticalC !e usuall3 perfor# #ultiple sets of low,rep +ox s'uatsD focusing on speed 9on the wa3 down as well as on the wa3 up:C !e li"e our advanced athletes to +e a+le to perfor# 2 reps in less than 2 secondsC
@) Static 4ip le0or Stretch $ 5n generalD weLre not +ig fans of static stretchingD especiall3 +efore perfor#ing explosive activitiesC This stretch is a #aPor exceptionC Tr3 thisC Perfor# a vertical Pu#p and record the heightC ThenD static stretch 3our hip flexors $ 2 sets of / seconds each legC -eall3 stretch the shZZ out of the#M Stretch as if 3ouLre tr3ing to tear that hip flexor off the +oneD +a+3M DonLt Pust go through the #otionsM ?ow Pu#p againC (hances are 3ouLll Pu#p RF $ 2F higherD Pust +3 static stretching the hip flexorsC !h3 is thisD 3ou sa3O !eLll tell 3ouC <ou seeD #ost athletes have super,tight hip flexorsC !hen 3ou Pu#pD tight hip flexors cause a lot of frictionD preventing 3ou fro# full3 extending at the hipD as well as reaching as high as 3ou canC )3 static stretching the# i##ediatel3 +efore 3ou Pu#pD 3ou not onl3 stretch the# outD +ut also Eput the# to sleepF do to the longD slow stretchC This causes less friction at the hip when 3ou Pu#pC This results in higher Pu#psC <ou will +e a#aKed at how well this wor"sC 9)3 the wa3D the hip flexors are the onl3 #uscles 3ou would ever want to static stretch +efore Pu#pingC: 5t is also a good idea for athletes to get in the ha+it of stretching their hip flexors ever3da3D not Pust +efore Pu#pingC This will help to increase 3our stride length when 3ou runD as well as prevent ha#string pulls and low, +ac" painC An3 hip,flexor stretch will do +ut we will descri+e the one we use the #ostC %et in a lunge position with 3our left "nee on the ground and 3our right foot as far forward as possi+leC Drive 3our hips as far forward as 3ou canD while "eeping 3our chest upC Tr3 to get 3our left thigh 05 degrees to the floorC -aise 3our left hand as high as 3ou can and twist slightl3 to 3our rightD loo"ing over 3our right shoulder and reaching over 3our headC <ou should feel a stretch in the left hip flexor as well as 3our a+sC Perfor# 2 sets of / seconds and then switch sidesC @-; 5*A'ep L'hythmM S1%ats $ This is a little,"nown exercise we usuall3 +ust out a+out / wee"s +efore one of our athleteLs would +e getting tested in the verticalC <ou would alwa3s start 3our wor"out with this exercise and 3ou will onl3 perfor# one all,out wor" set after a good war#,upC Tr3 to go as heav3 as possi+le for 3our one setC A good goal is * , 1 S of what 3our #ax full s'uat isC )asicall3D 3ou will perfor# 5 'uarter,s'uats as fast as possi+leC Due the first 1 reps exploding onto 3our toesD then on reps 11,2 "eep 3our heels down on the wa3 upD thenD explode onto 3our toes
again while perfor#ing reps 21,/ D "eep 3our heels down for reps /1,0 and then finish the final 1 reps +3 exploding onto 3our toes againC 5t helps to have a partner count out loud so 3ou can perfor# all 5 reps as fast as possi+le without +rea"ing #o#entu#C This is a great exercise for athletes with a poor elastic co#ponentC 5t is also a +itchM !A-?5?%= <ou #a3 not +e a+le to feel 3our legs when 3ouLre doneC TA4%2 S2ZTM Do the# an3wa3M The3 wor"C ?ote= <ou can also do this exercise with +ands attached to the +arC This will help in the sa#e wa3 we explained with the +ox s'uats 9+3 accelerating the eccentric portion of the lift:C The +ands also help in this exercise +ecause the3 hold the +ar down on 3our nec"C An3one who has done this exercise "nows one of the draw+ac"s is that the +ar has a tendenc3 to +ounce up and down on 3our nec" once 3ou get the Erh3th#F of the set goingC The downward pull of the +ands helps to prevent the slightl3 unco#forta+le feeling of a heav3 +ar+ell exploding up and down on 3our cervical spineM @& Snatch 3rip Deadlifts $ This exercise is +asicall3 a regular deadliftD 3et 3ou use a EsnatchF gripC )3 ta"ing this wider gripD 3ou #ust get deeper Ein the holeF when lowering the weight to the floorD thus further recruiting the posterior chain 9ha#stringsD glutes and low +ac":C Snatch grip deads are ungodl3 in their a+ilit3 to strengthen the posterior chain and is a great foundation exercise to +e used when training for the verticalC This exercise will put sla+s of #uscle on 3our glutesD ha#stringsD spinal erectorsD forear#s and upper +ac"C The onl3 pro+le# with this exercise is it #a"es sitting on the toilet ver3 challenging the da3 after perfor#ing itC @5; Depth 9%mps $ A depth Pu#p or shoc" Pu#p is perfor#ed +3 stepping off a +ox and then exploding upward i##ediatel3 upon landing on the groundC !e use +oxes of var3ing heightsD depending on the level of athlete weLre trainingC )3 stepping off a +oxD the #uscles are rapidl3 stretched upon landingD which ena+les the# to contract harder and faster when exploding upward 9si#ilar to what we were tal"ing a+out with the +ox s'uats and the +ands:C The goal of this exercise is to spend the least a#ount of ti#e on the ground as possi+leC !e li"e to use C15 seconds as a guideC 5f the athlete spends an3 longer on the groundD it is no longer a true pl3o#etric exercise +ecause the a#ortiKation phase is too longC 5f perfor#ed properl3D we have found this exercise
to +e ver3 effectiveC The pro+le# is that #ost athletes and coaches that perfor# this exercise donLt follow these rulesC 5f an athlete cru#+les li"e a dec" of cards upon hitting the ground and then ta"es 5 #inutes to Pu#p +ac" into the airH the +ox is either too high or the athlete isnLt advanced enough to +e perfor#ing the exerciseC !e usuall3 start with a 1F +ox and wor" up to a 20F +ox with our #ore advanced athletesC AgainD donLt get too craK3 with the height of the +oxC Ti#e and ti#e again we hear of so#e super athlete who does depth Pu#ps off of the roof of his house or so#e other )SC !eLre not i#pressedC -e#e#+er that choosing a +ox that is too high can end up defeating the point of the exercise +3 increasing ground contact ti#eC @,; 'e>erse 4ypere0tensions $ The reverse h3perextension #achine was #ade popular in this countr3 +3 powerlifting guru .ouie Si##ons of !estside )ar+ell in (olu#+usD AhioC 2e has a patent on the original reverse h3per #odelC This is the one we have at our facilit3 and itLs pro+a+l3 the #ost fre'uentl3 used #achine in our g3#C !h3 is thisD 3ou as"O )ecause the frigginL thing wor"sM !e donLt "now of an3 other #achine that wor"s pure hip extension in such a s3nchroniKed #anner $ hitting the ha#stringsD glutesD and spinal erectors all during the course of one repC 5t also wor"s as traction for the low +ac" during the lowering of the weightC The +otto# line is that if 3ou want to run fast and Pu#p highD then 3ou should have one of these in 3our g3#C !e canLt sa3 enough a+out this #achineC All of our athletes use it $ no #atter what their sportD ageD or training goalC 5t can +e ordered through Elite 6itness S3ste#s at ===Jelite TSJcomC @6; D%mbell S=ings $ This is one of those Eold schoolF exercises 3ou donLt see too often an3#oreC To perfor# this exerciseD first gra+ a du#+ell with +oth of 3our hands 9use a hand over hand grip or interloc" 3our fingers of +oth hands:C Set 3our feet as if 3ou were a+out to perfor# a s'uatD while holding the du#+ell in front of 3ouC S'uat down and let the du#+ell drop +etween 3our legsC Geep 3our +ac" arched as 3ou descend down and loo" straight aheadC Ance 3ou reach the full s'uat positionD i##ediatel3 explode up +3 extending at the hipsD while si#ultaneousl3 flexing at the shoulders and raising the du#+ell a+ove 3our headC Geep 3our el+ows straightC This exercise E"ills 2 +irds with 1 stoneF as it wor"s pure hip extension as well as 3our front delts in a
s3nchroniKedD explosive #annerC This is exactl3 what happens when 3ou perfor# a vertical Pu#pC <ou can perfor# this exercise with a +ox under each foot for added range of #otionC ?ote= As 3ou swing the du#+ell upwardD DA ?AT leave go of itM Throwing the du#+ell forward would not +e a +ad exerciseD +ut we thin" it #a3 piss the owner of 3our g3# offC @.; B%lgarian Split S1%ats $ This is +asicall3 a single leg s'uatD with the non,wor"ing leg elevated on a +ench +ehind 3ouC Perfor# this exercise +3 holding a du#+ell in each handD descend until the +ac" "nee touches the floor and then explode +ac" up to the start positionC This exercise will crush the glutes and ;MA 9the 'uadriceps #uscle on the inside of 3our "nee: of the front legD while stretching the hip flexor of the +ac" legC -e#e#+er what we said a+out the i#portance of flexi+le hip flexors with regards to 3our Pu#ping a+ilit3O !ellD this exercise #a"es our E6a+ 15F list of exercises due to the fact it pro#otes strength A?D flexi+ilit3 in the specific #uscles used in Pu#pingC AlsoD +ecause it is a unilateral #ove#entD it helps to correct #uscular i#+alances that #a3 exist in the athleteLs legsC @+ LPogo 9%mpM $armA%p $ This is a war#,up we use +efore #an3 of our lower +od3 strength wor"outsD pl3o wor"outs and speed wor"outsC 5t is not onl3 a great war#, upD +ut we +elieve this Ewar#,upF #a3 actuall3 increase 3our vertical Pu#p in and of itselfM )ut firstD let us descri+e exactl3 what a pogo Pu#p isD an3wa3C A pogo Pu#p is perfor#ed +3 Pu#ping off of the ground +3 Pust springing off 3our an"lesC !hile 3ouLre in the air 3ou want to dorsiflex 3our an"lesD aC"CaC Epull 3our toes upFC <ou also #ust prevent 3our heels fro# ever touching the groundC The "e3 to this exercise lies in 3our a+ilit3 to "eep 3our "nees loc"ed while Pu#ping and landing on and off the groundD as well as spending the least a#ount of ti#e on the ground as possi+leC )e sure not to flex at the hipsD eitherC Man3 ti#es when athletes perfor# this exercise their feet "ic" uncontrolla+l3 out in front of the#selvesC DonLt let this happenM <our whole +od3 should re#ain in a perfectl3 straight lineD with the exception of 3our an"les dorsiflexing while 3ouLre in the airC !e do +oth low and high pogo Pu#ps in our war#,upC The techni'ue re#ains exactl3 the sa#e except for the height differencesD of courseC .ow pogo Pu#ps should +e perfor#ed for speedC <ou onl3 want to Pu#p a+out 1F $ 2F off the groundD +ut tr3 to perfor# as #an3 reps as possi+le in the
re'uired ti#eC The goal of the high pogo Pu#ps is to get as #uch height as possi+le +3 Pust springing off of 3our an"les during each Pu#pC Pogo Pu#ps are an incredi+le exercise that trains the Achilles tendon for elasticit3C This will help to prevent an"le inPuries as well as increase explosivenessC 2ereLs the war#,up we useX AC .ow Pogo >u#ps $ / sets of 2 secondsD rest / seconds +etween each set )C 2igh Pogo >u#ps $ / sets of 2 secondsD rest / seconds +etween each set #*; Trap Bar Deadlifts, off a &M bo0 $ Trap +ars are dia#ond,shaped +ars that allow 3ou to perfor# deadlifts and shrugs +3 standing inside the +arD as opposed to having the +ar in front of 3ouC This puts less stress on the low +ac"7spineC Man3 athletes feel #uch #ore co#forta+le using these +ars as opposed to straight +ars while deadliftingC )ecause of thisD we feel that the3 are a great tool for all athletes , 3oung and oldC !e have gotten #an3 athletes who swore the3 would never deadlift againD to start deadlifting +ecause of the trap +arC Ane thing we li"e to due is have our athletes trap +ar deadlift while standing on a 0F +oxC Ance againD +3 increasing the range of #otionD the ha#strings are further activatedC This will greatl3 help 3our running and Pu#ping a+ilit3C <ou can use various +ox heightsD 3et weLve found 0 inches to +e great for increasing the range of #otion while not causing a +rea"down in the athleteLs for#C ##; Standing Bac(=ard 8edicine Ball Thro= $ This exercise is si#ilar in nature to the du#+ell swingD +ut +3 using a #edicine +all 3ou can actuall3 release the o+Pect 3ouLre holdingD thus producing #ore explosive powerC 9This is +ecause 3ou donLt have to worr3 a+out decelerating the weightC: To perfor# this exerciseD hold a #ed +all in front of 3ouD +end forwardD and then toss it up and over 3our headD +ehind 3ouD to a partnerC This is another exercise that lin"s the lower and upper +od3 in a s3nchroniKedD explosive #annerC This is vertical Pu#p specificC DonLt use a #ed +all thatLs so heav3 3ou can +arel3 get it over 3our headC )ut donLt use so#ething thatLs so light 3ou toss it into another Kip codeD eitherC 4se co##on senseD huhC Aur athletes usuall3 use #ed +alls the3 can toss an3where fro# 1 $ 2 3ardsC Ance all of 3our throws start going +e3ond 2 3ardsD 3ouLre read3 to graduate to a heavier +allC
#); Po=er CleanFPo=er Snatch $ !e li"e the Al3#pic lifts in that we feel the3 teach the athlete to #axi#all3 Eturn onF the higher threshold 9t3pe 55): #otor unitsC This is due to the fact that 3ou cannot perfor# a #ax power clean or power snatch slowl3C 5f 3ou #ove too slow 3ou will #iss the liftC !e do feel there is so#ewhat of a learning curve involved in +eing explosive and if an athlete never learned to Eturn onF #axi#all3D the3 would +e #uch less li"el3 to do so during their vertical Pu#p $ or an3 other athletic #ove#entC )esides +eing explosive +3 natureD +oth of these exercises re'uire a strong posterior chain 9which 3ou should now +e sic" of hearing a+out:D with the power snatch involving the entire extensor chainC <ou should now "now this is one of the #aPor re'uire#ents for an exercise to #a"e our 6a+15 listC #-; $eighted Ab $or( $ <our EcoreF 9a+s @ low +ac": is the lin" fro# 3our lower to upper +od3C 5t is also responsi+le for the transference of force fro# 3our lower to upper +od3C )asicall3D 3our ar#s and legs can +e strong as hell +ut if 3ou have a #arsh#allow in the #iddle 3ou will never co#pletel3 +enefit fro# 3our li#+ strengthC The vertical Pu#p is one of the ulti#ate exa#ples of thisC So donLt sell 3ourself short +3 onl3 training 3our ar#s and legsC 2it the a+s hardD tooC This doesnLt #ean / sets of 1 cruches at the end of 3ouLre wor"outD eitherC !e li"e weighted crunches on a Swiss +allD standing rotational wor" using high and low ca+les and #edicine +all trainingC -e#e#+er that 3our a+s Pust #a3 +e the #issing Elin"F to that +ig Pu#pM #&; P%sh 9er( $ This is another great exercise that has +een highl3 correlated with the vertical Pu#pC !hen doing push Per"sD we have our athletes place their feet a+out hip,width apartC !e have the# start with the +ar resting on the front of their shouldersD with their hands APE?C )3 starting with the hands openD the3 will +e #ore li"el3 to initiate the #ove#ent with their legsC Start the #ove#ent +3 dipping down and then explode up onto 3our toesD while pushing the +ar overheadC 6inall3D +end the "neesD +ring 3our heels down and hold the +ar overhead for a secondC .ower the +ar and then repeat the #ove#entC This is another great exa#ple of an exercise in which the power is initiated +3 the lower +od3 and then finished off with the upper +od3C Ance againD this is vertical Pu#p specificC #5; Vertical 9%mps $ ?oD this is not a #isprintC Ane of the +est wa3s to i#prove 3our vertical Pu#p is to practice
vertical Pu#pingM !e have had #an3 athletes co#e to us with great strengthD speed and flexi+ilit3D 3et the3 had horri+le verticalsC This is +ecause their Pu#ping techni'ue stun"M !e have #ade as #uch as a /F i#prove#ent in Pust #inutes of wor"ing with so#e athletesD not +3 showing the# how to cheatD +ut +3 correcting their for#C 2opefull3D after reading through this #anualD 3ou will "now what proper for# isC ThenD once 3ou have the for# down and start wor"ing on the reco##ended exercisesD 3ou will possess e3e,popping Pu#ping a+ilit3M 'et%rn to Top
Dirty Tric(s for 4igher Vertical 9%mps
by Joe DeFranco This article originally appeared on www.T-mag.com 5Tve +een called a wide variet3 of na#es over the past couple of 3earsC These na#es have ranged fro# YguruY to YcheaterCY 6ran"l3D 5 donTt give a da#n what people call #eC The +otto# line is that 5 get results with #3 athletesC So#e people ad#ire thisH others get Pealous and choose to ridicule #3 #ethodsC So#e of #3 #ethods are #ainstrea# and other ti#es 5 have to dig into #3 +ag of Ydirt3 tric"sY to get the desired resultC Training athletes for the vertical Pu#p test is no exceptionC 5 get #ore 'uestions each wee" regarding the vertical Pu#p than an3 other training topicC Most athletes see# to +e o+sessed with their vertical Pu#pC This is where 5 co#e inC )elow 3ouTll find so#e of #3 favorite coaching Ytric"sY that 5 guarantee will i#prove 3our vertical Pu#pC These underground techni'ues have helped over 2,doKen of #3 athletes Pu#p over /5Y on this popular athletic testC So#e #a3 call these techni'ues tric"er3H others #a3 call the# s#art coachingC (all the# what 3ou wantD the3 wor"M
WWWWWW D5-T< T-5(G I1 WWWWWWW

ST<TI6 STRET6# T#E #IP ;LENORS &E;ORE TESTI-G DOUR CERTI6<L JUMPB
This dirt3 tric" wor"s so well it gives #e chillsM !ellD not reall3 +ut itTs da#n effectiveC 2ave 3ou ever noticed that the da3 after 3ouTve perfor#ed a lot of Pu#ping that 3our hip flexors were soreO 5Tve personall3 pulled hip flexor #uscles while testing #3
vertical Pu#pC !hat 5 eventuall3 figured out was that the rapidD full +od3 extension that followed the rapid descent into the Pu#p was tearing the# upC After further anal3sisD one could conclude that if these #uscles were getting torn upD that #eant that the3 were pro+a+l3 resisting the height of the Pu#pC 2opefull3 weTre all well aware that static stretching isnTt reco##ended +efore an3 explosive activit3C Static stretching your hip fle+ors before testing your vertical 1u!p is the e+ception to the rule! <ou seeD since the hip flexors arenTt pri#e #overs in Pu#ping and the3 tend to resist our Pu#pD the goal is to wea*en the! and put the# to YsleepY +efore Pu#pingC Static stretching acco#plishes these goalsC Static stretching 3our hip flexors will create less friction during 3our Pu#pC .ess hip flexor friction during 3our Pu#p e'uals higher vertical Pu#p heightsM )elow is one of #3 favorite hip flexor stretchesD +ut go ahead and choose 3our favorite and perfor# 2 sets of 2 ,/ seconds on each sideC ?ATE= The hip flexor stretch pictured +elow is a great stretch to perfor# +efore s'uatting as wellC 5t will help 3ou get deeper into 3our s'uats as well as prevent getting pulled forward during s'uattingC %ive it a tr3M
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STRE-GT#E- DOUR ;LENOR #<LLU6IS LO-GUSB
The fle+or hallucis longus is the least "nown of all the YPu#ping #usclesCY DonTt get #e wrongD this #uscle isnTt going to i#prove 3our vertical Pu#p as #uch as well, developed ha#stringsD glutesD and spinal erectorsH +ut this is an interesting #uscle that can #a"e a noticea+le i#prove#ent in 3our Pu#ping a+ilit3C The flexor hallucis longus originates on the lower two,thirds of the fi+ula and inserts on the distal phalanx of the great toeC 5t plantar flexes the foot and also flexes the great toeC These #uscle actions are an integral part of the vertical Pu#p as well as sprintingC %etting this often,overloo"ed #uscle stronger can +e that added inch on 3our vertical Pu#p that 3ou thought was i#possi+leC The +est wa3 to train this #uscle in the weight roo# is +3 perfor#ing single leg calf raises while holding a du#+ellC 9See pictures +elowC: !hen perfor#ing this exerciseD tr3 to "eep #ost of 3our weight on the +ig toe of the wor"ing legC
(runching 3our toes in 3our snea"ers7shoes while at wor" or school is another Yecono#icalY wa3 of strengthening these #usclesC Tr3 /,0 sets of 2 repsC ?o one will ever "nowM (runching a towel up in 3our toes while watching T; or wor"ing on the co#puter is another wa3 to train these #uscles without wasting an3 extra ti#eC
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;O6US O- R<PI3LD 3ES6E-3I-G I-TO DOUR JUMPB
Most athletes focus so #uch on the YPu#pY portion of Pu#ping that the3 forget the i#portance of the descent of the Pu#pC Through extensive research and o+servationD 5Tve found that the speed of the descent is the !ost i!portant factor in an athlete)s vertical 1u!p heightC The +otto# line is that the faster 3ou can descendD the higher 3ou will Pu#pC Sir 5saac ?ewtonTs /rd .aw of Motion supports this state#entC 5t states that for every action there is an e"ual and opposite reactionC Gnowing thisD we can conclude that the faster we can descend into our Pu#pD the faster we can ta"e offC This translates into an explosiveD Paw, dropping Pu#pC 4nfortunatel3D ti#e and ti#e againD 5 feel li"e 5 can go out to lunch and co#e +ac" in the a#ount of ti#e it ta"es an athlete to descend into his7her Pu#pC 5f 3ou want to Pu#p through the roofD 3ou #ust practice descending rapidl3C 5n order to perfect the descentD 3ou #ust set up in the perfect positionC <our vertical Pu#p position should rese#+le that of an Al3#pic diver standing on a diving +oardC <our ar#s should +e full3 extended over 3our headD e3es loo"ing upward to where 3ouTll +e Pu#pingD 3our +ac" should +e slightl3 arched and 3ou should +e standing on 3our toesC This position puts all of 3our #uscles on stretch and sets 3ou up for an explosive descentC -e#e#+er that an opti#all3 stretched #uscle can contract faster7harderC
Start the descent +3 throwing 3our ar#s down to 3our hipsC As the ar#s fire downwardD 3our head7nec" will flex forward as 3our trun" and "nees flex as wellC 5n the +otto# positionD 3our hands should +e slightl3 +ehind 3our hipsD trun" flexed slightl3 forward and 3our "nees +ent at a+out 15,2 degreesC 9DonTt get too caught up with the angle of 3our "neesC Alwa3s re#e#+er that the angle of "nee flexion is ?AT as i#portant as the speed in which 3ou descendC: <ou are now read3 to ta"e off into a record,setting Pu#pM
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PE<G ;OR DOUR CERTI6<L JUMP &D PER;ORMI-G 8(/REP R#DT#M SHU<TSB
This is one of the dirtiestD snea"iestD and toughest exercises 3ouTll ever perfor#C 5tTs great for training the elastic co#ponent of 3our #uscles along with the Achilles tendonC 5 use 5 ,rep rh3th# s'uats as a Ypea"ingY exerciseC M3 athletes perfor# this exercise once a wee" for / wee"s +efore +eing tested in the vertical Pu#pC The last Yrh3th#,s'uatY wor"out would +e co#pleted 0,1 da3s +efore +eing tested in the vertical Pu#pC 5 ,rep rh3th# s'uats would alwa3s +e the first exercise of the wor"outC After a proper war#,upD 3ouTll perfor# one all,out set of this exerciseC After this exercise is co#pletedD 5 usuall3 li"e perfor#ing another explosive exercise such as +ox Pu#psD push Per"sD etcC This exercise is done +3 perfor#ing 5 'uarter,s'uats as fast as possi+leC Do the first 1 reps exploding onto 3our toesH thenD on reps 11,2 "eep 3our feet flat on the wa3 upH explode onto 3our toes again while perfor#ing reps 21,/ H "eep 3our heels down for reps /1,0 D and then finish the final 1 reps +3 exploding onto 3our toes againC 5t helps to have a partner count out loud so 3ou can perfor# all 5 reps as fast as possi+le without +rea"ing #o#entu#C
5 also li"e using a green >u#p,Stretch +and around the +ar 9see pics +elow: for two reasons= 6irst of allD the +and helps to accelerate the eccentric portion of the liftC This will further wor" the elastic co#ponent of 3our #uscles and train 3our +od3 to rapidl3 descendC Secondl3D due to the explosive nature of the exerciseD the +ar has a tendenc3 to +ounce up and down on 3our cervical spineC This doesnTt tic"leM The +ands help to hold and sta+iliKe the +ar on 3our nec"C
K.e!s 1@10& 21@30 L 41@,0. 1thlete e2!lodes onto h s toes at the to! of the mo/ement.
K.e!s 11@20 L 31@40. 1thlete kee!s h s heels do'n at the to! of the mo/ement.
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WE<R TR<6G W<;;LES W#E- TESTI-G DOUR CERTI6<LB
Proper shoe wear Pust #ight +e the #ost overloo"ed co#ponent of the vertical Pu#pC DA ?AT wear an old pair of running snea"ers +ecause 3ou feel that the3Tre Y+ro"en inY and co#forta+leC This t3pe of snea"er is the worst thing 3ou can put on 3our feet when Pu#pingM These Yco#forta+leY snea"ers actuall3 da#pen the forces that 3ou put into the groundC ThisD in turnD lengthens the ti#e that 3ou spend on the groundC Picture that as 3ou rapidl3 descend into 3our Pu#pD the foot collapses slightl3 and a+sor+s forceC This dissipation of force can reduce the height of the Pu#pC 5 have #3 athletes wear light snea"ers with a rigid sole and #axi#al arch supportC This t3pe of snea"er supports the first #etatarsalD which is crucial to 3our Pu#ping perfor#anceC 5 have found that trac" waffles are the +est shoes for vertical Pu#pingC !affles are fir# and ver3 lightC This allows for a rapid descent and ta"e,off with #axi#al supportC 5 also reco##end that #3 athletes purchase waffles that are half a siKe too s#allC This prevents their feet fro# #oving around in the shoeC -e#e#+er that these shoes arenTt #eant for co#fortH the3Tre #eant for a world,class vertical Pu#pM 2opefull3D this co#+ination of training #ethods and Ytric"sY will have 3ou Pu#ping so high that 3ou can gra+ a dollar +ill off the top of the +ac"+oard and #a"e change +efore descendingC A"a3D #a3+e thatTs a little too a#+itious a goalC StillD using these ti#e,tested #ethods should have 3ou Pu#ping considera+l3 higher than 3our current +estC
Moe =eAranco has coached o/er 2@do%en colle$e and !rofess onal athletes 'ho ha/e /ert cal 5um!ed o/er 3,B. Th s s onl" one of the reasons that Moe s one of the countr"Cs most h $hl" sou$ht@after !erformance enhancement s!ec al sts. 9rofess onal athletes from all o/er the countr" flock to Ge' Merse" to tra n ' th Moe. Th s s due to h s uncann" ab l t" to m!ro/e all as!ects of athlet c !erformance. Moe tra ns countless GA4 football !la"ers& ma5or lea$ue baseball !la"ers& ?l"m! c athletes and hundreds of colle$e and h $h school athletes from all s!orts. Aor more nformat on on Moe =eAranco check out h s 'ebs te at http"//555?$efran'ostra n n:?'o!/ .
AD8A$%(D S.S)(! 0;/ 6(#<$$(/S

2y1 -ouie immons
5 hear all the ti#e that !estside training is for the advanced and that onl3 top 1 lifters can do the training that is re'uired at !estsideC 5t is true that our training is advancedD +ut it is also great for +eginnersC !h3 start out wrongD or start with a progra# that will 3ield onl3 s#all resultsO
Aur stats show that we have developed 12 Elite liftersC Man3 of those got their start at !estside and +eca#e world record holdersD for exa#pleD 2eathD PattersonD 6usnerD Di#elD 2al+ertD ;ogelpohlD and #an3 wo#enC 5tTs true we have #an3 advanced #ethods,,for all agesC 5tTs also true that 5 totaled Elite in 5 weight classesD all 4SP6 #eetsD and never heard of chainsD bandsD circa,#axD pendulu# wavesD or dela3ed transfor#ationC )ut 5 had the co##on sense to read and learnC
!hat (huc" ;ogelpohl did to #a"e his first Elite total in 1*88 is the +asis for what he does toda3C )ecause the !estside s3ste# is #athe#aticalD it is +ased on a percent of 3our li#it strengthC 5t can +e used +3 a / s'uatter or a * s'uatterC The3 would +oth train with the sa#e [Mpercent[MC The3 would use a /,wee" pendu#lu# waveC The percents range fro# 5 to 1 SC A / ,pound s'uatter would use 15 , 18 pounds on speed da3= wee" 1D 15 for 12 x 2 repsH wee" 2D 115 for 12 x 2 repsH wee" /D 18 for 1 x 2 repsC These weights will ensure correct for#C This will +uild speed strengthD a ver3 i#portant ele#ent of total strength develop#entD +est taught earl3 in the careerC Short rests 905 seconds: +etween sets are usedC This is the interval #ethodC The short rest will +uild general ph3sical preparedness 9%PP:C 5t will also +uild #ental toughnessC 6or the noviceD it is i#portant to +uild the wea" lin"s in the chainC 5f this is not addressed at an earl3 stageD poor for# orD worseD inPuries will occurC This will certainl3 cut a career shortC Much of the training volu#e should consist of special exercisesC 5f 3our s'uat stops #a"ing progressD #ore s'uatting will not helpC <ou #ust wor" the #uscle group that is laggingC A novice #ust have good coachesH notice that 5 said [Mcoaches[MD not [Mcoach[MC !hen a lifter reaches a high standardD it does not #ean he can coachC At !estside we have #an3 great lifters that rose fro# nothing to greatnessC As 5 taught the !estside training s3ste# to our liftersD the3 were learning what constitutes good for#D what volu#e to useD and what exercise is +est for a particular +od3 t3peC 5n essenceD 5 taught the# to lift as well as to coachC Ever3 lift is
thoroughl3 coached at !estsideC !e constantl3 anal3Ke each other +efore so#ething +eco#es a pro+le#C
5t is i#portant for +eginners to learn ever3thing a+out trainingC At #eets our new lifters all have good for#C This is not the case with #ost +eginners at #eetsC !e insist that +eginners s'uat wide and +ench closeC This ensures that the correct #uscle groups are developedC 6or s'uatting itTs the posterior chain= ha#stringsD glutesD calvesD and spinal erectorsC So#eone with little "nowledge will tr3 to +uild the 'uads to increase their s'uatC )ut this will reduce hip flexionD resulting in difficult3 reaching a parallel position in the s'uat and destro3ing the loc"out in the deadlift to the point where the3 canTt #a"e the top 1 in the weight class +elow the#C !hen we +ring a new face inD we donTt tr3 to train his s'uat li"e (huc" trains toda3D +ut rather how he started outD plus chainsC !e update our training continuousl3C ?o longer do we use a 5,wee" waveD +ut rather a #ore efficient /,wee" waveC 5n (huc"Ts earl3 stagesD he used 5 ,1 S for a /,wee" waveC 6or exa#pleD when (huc"Ts s'uat was 1 at a #eetD he would do the following= =ee( #B 5 S 9/ : for 12 sets of 2 repsD 1 sec rest =ee( )B 55S 9// : for 12 sets of 2 repsD 1 sec rest =ee( -B 1 S 9/1 : for 1 sets of 2 repsD 1 sec rest =ee( &B (huc" would start over at 5 S and repeat the /, wee" pendulu# waveC
As his #eet s'uat increasedD his wor"load would slowl3 increaseC !hen (huc" could s'uat 1 D his s'uat volu#e was &2 pounds= / 95 S: for 12 sets of 2 reps B &2 poundsH /1 91 S: for 1 sets of 2 reps B &2 poundsC !hen (huc"Ts s'uat was & D his volu#e was 80 pounds= /5 95 S:for 12 sets of 2 reps B 80 poundsH /85 for 12 sets of 2 reps for wee" 2H 02 91 S: for 1 sets of 2 reps B 80 poundsC 5t too" 12 pounds of s'uats to push his s'uat fro# 1 to & C !hen (huc" #ade his first 8 li"e this= s'uatD the wor" load loo"ed
=ee( #B 0 for 12 sets of 2 reps B *1 pounds =ee( )B 00 for 12 sets of 2 reps to raise volu#e =ee( -B 08 for 1 sets of 2 reps B *1 pounds !hen training at 5 ,1 SD the wor" is e'ual for allC 4p to this pointD (huc" used / sets of 5F.Ainch chains placed correctl3 on the +ar 9see the 'eacti>e 8ethods video:C As 3ou can seeD he slowl3 raised his s'uat volu#e s3ste#aticall3D along with other special exercises= 'e>erse 4yperD pull,throughsD +ac" raisesD a+sD latsD sled pullingD etcC (huc"Ts extra wor"outs went fro# one a wee" to four over the course of 5 3earsC The extra wor"outs raise wor" capacit3 and increase flexi+ilit3D #o+ilit3D general ph3sical preparednessD and special ph3sical preparedness 9SPP:C A +eginner should use chains to acco##odate resistanceC This +uilds a strong start to ena+le one to overco#e the additional resistance that the chains provideC (hains will also help eli#inate +ar decelerationC This progra# can +e used for so#eone who s'uats as little as 1 poundsC -e#e#+erD it is +ased on percents of a 1,rep #axC (huc"Ts s'uat was 815 when we introduced bands to his trainingC After a 3earD his s'uat Pu#ped to 1 at 22 poundsD +ut this was after #an3 3ears of intense trainingC 5tTs si#ple= (huc" raised his wor" capacit3 through +ox s'uatsD special exercisesD and extra wor"outs and through restoration wor"C 5 started (huc" out at the +eginningC 2e was not +orn s'uatting 8 D +ut s3ste#aticall3 rose to world record statusC So#eone who does not s'uat / 172 ti#es +od3 weight should not do the circa,#ax phaseD nor do the3 need a /,wee"
dela3ed transfor#ation phaseC At (huc"Ts first #eet 91*81:D he totaled around 11 at a light 22 C Toda3 his total is 2/1* plus +est lifts of 201* in the sa#e weight classC This is a portrait of training adaptationC ?ot onl3 is the volu#e increased +ut also the training has +eco#e #uch #ore sophisticatedC The for# in all lifts is constantl3 i#provedC
Ever3one li"es the +enchD so letTs loo" at %eorge 2al+ertTs histor3 at !estsideC !e saw %eorge +ench in (olu#+us for 2 3ears and #a"e Kero progressC 2e was stalled at 0&5 during this ti#eC !e convinced hi# to Poin usC .i"e #ost +eginnersD his +ench for# was terri+leC 5t too" a couple of 3ears to correct itD +oth with techni'ue and exercisesC %eorgeTs pecs were #uch stronger than his ar#sC !e changed his ar# position and concentrated on his tricepsC After 1 3earD his +ench Pu#ped to 128 as a 2&5 pounderC 2e learned fro# (huc" to watch his dietD ca#e down to 1*8D and set the world record three ti#es in one #eetD ending with a 18/C This was done #ostl3 with chainsC At firstD %eorge was taught a lot of exercisesC .ater onD he +egan to teach usD #uch li"e (huc" did in the s'uat and deadliftC 5 have #an3 +oo"s a+out training adaptationD +ut at !estside 5 have watched it as well as participated in itC %eorge started at the lowest level and started overD +ut correctl3 this ti#eC .i"e an3 +eginnerD he started doing lots of triceps so the3 would do their fair share and ta"e the pecs out of the liftC 2e found out how to push the +ar straight up and eli#inate pec pulls and shoulder pro+le#sC 5f 3ou follow the writing in [Po=erlifting 7SA[D 3ou will see that the training constantl3 changes 3ear after 3earC
Training has +eco#e #uch #ore co#plexD +ut itTs #uch easier toda3 than 15 3ears agoC !e have eli#inated the useless wor"D and as we have gathered #ore infor#ationD it is #uch easier to progressC The poundage +arriers have fallen= in our g3#D & ,pound +enches and 1 ,pound s'uats are co##onC 5t too" %eorge 2al+ert several 3ears to go fro# a 5 +ench to & D 3et Paul Ge3esD a newco#er who trains under %eorgeD went fro# a 585 +ench to &5 in an astonishing 51 wee"sD and is still progressingC
Matt S#ith ca#e to !estside with a #eager 18 totalC 5n 0 3earsD he too" that to 20 +3 training under our #ore experienced liftersC ?ow Matt has totaled over 25 C MattTs training #ade it possi+le for the astounding progress of S2! Ti# 2arroldC Ti# went fro# 18 to 20 in 2 3earsC !hat we learned fro# wor"ing with Matt #ade it possi+le to ta"e a novice to pro#inence and at the tender age of 2 C This #ade Ti# the 3oungest to +ench & and total 20 C 5 hope those reading this can clearl3 see that !estside uses an advanced s3ste# for the +eginnerC !h3 start out wrongO Ar wh3 do the sa#e progra# for 3ears Pust to total the sa#e nu#+ersO !estside teaches 9i: correct for#D 9ii: raising %PP and SPPD 9iii: raising wor" capacit3D 9iv: how to teach othersD 9v: "nowing when to wear stronger gearD 9vi: how to separate different t3pes of training and to "now the effect of a particular training loadD 9vii: finding the proportionate training load that #atches 3our #axi#u# strengthD and 9viii: how to organiKe training for an annual goalC
!e have developed 1/ 4SP6 Elites at !estsideD #an3 participating in their first #eet under !estsideTs supervisionC 5f onl3 5 had the advantage of starting out under (huc" ;ogelpohl or %eorge 2al+ert or >oe )a3lesD Matt S#ithD Mi"e -uggeiraD and so onC 5n the 1*& s it was To# PaulucciD Doug 2eathD %ar3 SangerD and )ill !itta"er who helped orchestrate the earl3 !estside s3ste#C Then in the earl3 1*8 sD 5 turned to the top for#er Soviet sports scientists such as ;C Jatsiors"3D TC )u#paD AC MedvedevD PC Go#iD ?C AKolinD AC SC PrilepinD -C -o#anD and of course Mel SiffD whose [S%pertraining[ #anuals have +rought #uch to all of the 4nited StatesC Even though we have rivalsD we can learn fro# ever3oneC )ill (rawford has done several se#inars for our liftersC >esse Gellu# has offered #uch to useD and )ill %illespie has voiced his views on +enching several ti#esC )eginners should learn for# firstD then add chains andD later onD bandsC There should +e no circa,#ax s'uatting until 3ou can s'uat / 172 ti#es +od3 weightC .earn to use light e'uip#ent and then graduate to stronger gearC .ift in positive federations or 3ou will +e froKen in ti#eD Pust li"e the3 areC There is no reason that a +eginner should not start with an advanced s3ste#C Ever3one sends his son to )o++3 GnightTs +as"et+all ca#pC 5Tve seen lots of lifters co#e and goC DonTt +e one of thoseC Start right and 3ou wonTt incur inPuries or fail to #a"e progress and +e forced to stop liftingC .ouie Si##ons ===J=estsideAbarbellJcom
Copyright 2007 Elite Fitness Systems. All rights reserved.
<ou #a3 reproduce this article +3 including this cop3right
Pro:ra! 3es :n for 3u!! es b" Ton" +ent lcore
=es $n n$ "our o'n res stance tra n n$ !ro$ram can be about as confus n$ as or$an c chem str"& or tr" n$ to f $ure out 'h" (r tne" 0!ears marr ed )e/ n Aederl ne. 60er ousl"& 'hatCs u! ' th thatD7 0adl"& most Bne'b esB look at the free 'e $ht sect on of the $"m and run the other d rect on. ?r 'orse "et& the" 'ander o/er to the 0m th 3ach ne or the ;"be2 c rcu t. -Cll be the f rst to adm t that t can be an nt m dat n$ !lace& but as ' th e/er" ne' th n$ "ou learn n l fe& "ou ha/e to start some'here. W th that be n$ sa d& the !ur!ose of th s art cle s to ntroduce ne'b es to the conce!t of tra n n$ mo/ement !atterns and not muscle $rou!s. -tCll also teach them to set u! a res stance tra n n$ !ro$ram that ncor!orates stren$th& mob l t"& fle2 b l t"& and n5ur" !re/ent on. (efore "ou kno' t& des $n n$ "our o'n !ro$rams ' ll be as eas" as r d n$ a b ke. 4etCs $et r $ht to tN
B0tu! d -s 1s 0tu! d =oes.B
Th s !art cular quote has a lot of rele/ance to e/er"da" l fe. We all read& see& or hear a lot of stu! d th n$s on a da"@to@da" bas sE Tom ;ru se and 0c entolo$"D 0tu! d. +u"s 'ho 'ear the r collars u!D .eall" stu! d.
<o'e/er& there arenCt man" !laces 'here - see more stu! d th n$s than n the $"m. +u"s us n$ 'e $ht belts 'h le !erform n$ lat !ulldo'ns# a clan of frat bo"s all 'ear n$ ' fe beaters 'h le do n$ lateral ra ses n front of the m rror 'h le $ / n$ each other h $h f /es# 'omen read n$ ?!rah ma$a% ne 'h le !erform n$ le$ e2tens ons. 1s de from the fact that all of the abo/e are !rett" lame offenses& none are qu te as lame 6or stu! d7 as a !oorl" des $ned tra n n$ !ro$ram.
Throu$h no fault of the r o'n& the ma5or t" of !eo!le 5ust donCt kno' an" better& and man" ' ll bl ndl" follo' some !ro$ram that the" read n a ma$a% ne that ' ll lead to less than o!t mal results. Wh le - $ /e full cred t to an"one 'ho $oes to the $"m on a cons stent bas s and tra ns hard& - feel that man" could benef t from a more eff c ent method of tra n n$. 3ore often than not& that enta ls an o/erhaul of the r !ro$ram des $n. 4ook Aam l arD 3an" !eo!le make the m stake of d / d n$ the r tra n n$ nto an Barms da"B or Bchest and back da"B or Ble$s da"B or a Bquadratus lumborum da"B us n$ a handful of solat on mo/ements or mach nes n the ho!es of $ett n$ a $ood tra n n$ sess on n. -n the $rand scheme of th n$s& th s s a /er" neff c ent 'a" to tra n for a !lethora of reasonsE Reason O1" 3ost !eo!le $enerall" tra n the muscles that are the most fun or eas est for them. Watch most men n the $"m and "ouCll f nd that 9,O of them ' ll be tra n n$ e ther the r chest or arms. :/er" s n$le bench ' ll be taken& "et the squat rack al'a"s seems to be free. -tCs $reat for me because - ne/er ha/e to 'a t to use an"th n$ 'hen tra n n$ m"self or 'hen -Cm 'ork n$ ' th a cl ent. .e$ardless& $u"s lo/e to tra n the Bbeach musclesB and as a result& most end u! ' th horr ble mbalances 'h ch lead to shoulder m! n$ement s"ndromes& acute or chron c lo'er back !a n& horr ble !osture& and an e! dem c of le$s that look smaller than G cole . tch eCs. (" ut l % n$ mo/ement !atterns& "ouCll alle/ ate man" mbalances and 'eaknesses that can often be attr buted to !oor !ro$ram des $n. Got to ment on tCll sa/e "ou from a fe' Bch cken le$sB 5okes.
1ll th s $u" needs s the ;olonelCs 11 secret herbs and s! ces.
Reason O0" (" us n$ a bod"@!art s!l t& !eo!le ' ll often $o se/en to ten da"s before the" tra n the same muscles a$a n& 'h ch snCt a conduc /e 'a" to make !ro$ress. 4on$ stor" shortE tra n n$ n th s fash on s archa c and !rofoundl" neff c ent. Reason O2" 0!eak n$ of eff c enc"& 'h" tra n 5ust "our arms n 4, m nutes 'hen "ou can tra n "our ent re bod" n the same amount of t meD -Cll often see $u"s ' th 40P nch 'a sts do n$ 1, sets of b ce!s curls and then call t a da". Wh"D WhatCs $o n$ to burn more calor esE tra n n$ a muscle the s %e of a baseball or "our ent re bod"D WhatCs $o n$ to make "ou stron$erE s!end n$ 30 m nutes on "our cal/es do n$ /ar ous seated and stand n$ calf ra ses& or s!end n$ those same 30 m nutes do n$ , 2 , dee! squats and !ull@u!s 'here "ouCll essent all" tra n "our ent re bod" 6 nclud n$ "our cal/es7D WhatCs $o n$ to cause more lean bod" mass 64(37 $a ns and& as a result& more fat lossE s!end n$ t me on those h ! abductor/adductor mach nes or s!end n$ that same t me !erfect n$ "our deadl ft formD 9eo!le 5ust arenCt /er" eff c ent 'hen t comes to the r tra n n$& and ut l % n$ a bod"@!art s!l t s one of the b $$est cul!r ts. ThatCs not to sa" that s!l ts donCt ha/e the r !lace& but more often than not& that t me can be better s!ent n other 'a"s. Reason O+" 3ach nes. The" reall" ser/e no !ur!ose n an" res stance tra n n$ !ro$ram outs de of a rehab l tat on sett n$ 6and e/en thatCs !ush n$ t7. 4etCs take the !rone le$ curl for e2am!le& a sta!le hamstr n$ e2erc se n most tra n n$ !ro$rams.
The hamstr n$s ser/e as both knee fle2ors& h ! e2tensors& and are also an eccentr c res stor of knee e2tens on dur n$ s!r nt n$. 4e$ curls 'ork knee fle2 on& n a nonfunct onal ca!ac t" 6"ouCre on "our stomach& curl n$ a 'e $ht n a f 2ed !lane of mot on7. - canCt th nk of a s!ort or an Be/er"da" e/entB 'here "ouCre $o n$ to ha/e to !erform that !art cular mot on. 1s such& mach nes do /er" l ttle as far as m!ro/ n$ nter@ and ntramuscular coord nat on& and the" do noth n$ for m!ro/ n$ core stren$th.
The onl" !erson al /e 'hoCs allo'ed to do le$ curls. :I:.N
The ma5or t" of tra nees could benef t from a s m!le $u de 'here the" can learn ho' to balance the r tra n n$ n a 'a" that ' llE
Q 9roduce better resultsE ncreased calor c e2!end ture& ncreased $a ns n lean bod" mass& ncreased fat loss& m!ro/ed nutr ent !art t on n$ Q <el! !re/ent mbalances and 'eaknesses Q (e more t me eff c ent Q =e/elo! the central ner/ous s"stem and m!ro/e ntermuscular and ntramuscular coord nat on Q + /e them the Bmost ban$ for the r tra n n$ buckB
.ather than d / d n$ "our tra n n$ nto muscle $rou!s us n$ se/en d fferent mach nes for one muscle& tr" to ncor!orate more com!ound mo/ement !atterns nto "our re!erto re that allo' "ou to tra n se/eral muscle $rou!s at once us n$ dumbbells and barbells. The follo' n$ s a s m!le $u de.
The 4 st
#or Fonta% Push n: Mo7e!ents" =umbbellE Alat& ncl ne& or decl ne !resses 6!ronated& sem @ !ronated& neutral $r !s7 (arbellE Alat& ncl ne& or decl ne !resses Aloor 9ressesE =umbbell or barbell 6!ronated or neutral $r !s7 (oard 9ressesE 2& 3& 4& , boards *ou could also nclude re/erse band !resses and cha ns f the" are a/a lable.
The (oard 9ress
#or Fonta% Pu%% n: Mo7e!ents" 0eated .o's 6/ar ous attachments and /ar ous $r !s7 =umbbell .o's (arbell .o's 6!ronated or su! nated7 ;hest 0u!!orted .o's 6/ar ous $r !s7 ;orner .o's
Cert 'a% Push n: Mo7e!ents" 0tand n$ 3 l tar" 9ress 6barbell or dumbbell7 9ush 9ress 6barbell or dumbbell7 ?ne@1rm 9ush 9ress <alf 9ress 6 n rack7
Cert 'a% Pu%% n: Mo7e!ents" 9ull@u!s ;h n@u!s 4at 9ulldo'ns 6!ronated& su! nated $r !s7
Lo5er &o$y Mo7e!ents" 0quat Iar at onsE (arbell (ack 0quat 6full squats& 1 L 1/4 squats& heels ele/ated& etc.7 (arbell Aront 0quat 6same as abo/e7 (o2 0quats 6/ar ous he $hts& add bands or cha ns& etc.7 1nderson 0quats 6/ar ous he $hts7
=eadl ft Iar at onsE .ack 9ulls 6/ar ous he $hts7 ;on/ent onal =eadl fts 6add bands& cha ns7 0umo =eadl fts 6add bands& cha ns7 =eadl fts from a def c t 6/ar ous he $hts7 .oman an =eadl fts 6barbell& dumbbell7
Un %atera% Mo7e!ents .one/%e::e$1" Walk n$ lun$es& lateral lun$es& re/erse lun$es& re/erse lun$es off ste!& lun$es onto a ste!& ste!@u!s 6for'ard or lateral7& s!l t squats& (ul$ar an s!l t squats& one@le$$ed squats& one@le$$ed .oman an deadl fts
.otator ;uff 3o/ementE
0 de l" n$ e2ternal rotat on& e2ternal rotat on ' th arms abducted& e2ternal rotat on from lo' !ulle" and other /ar ous he $hts& scarecro's& re/erse cable fl"e& 4@lateral ra se& face !ulls& sca!ular !ush@u!s& etc.
6ore Work" Th s could const tute an art cle alone& but t stands to reason that the ma5or t" of tra nees $enerall" do noth n$ but fle2 on mo/ements 6crunches7 to tra n the r core. What s do n$ ,00 crunches !er da" $o n$ to do for "ou other than make "ou more !rof c ent at do n$ ,00 crunches !er da"D -t certa nl" 'onCt lead to a s 2@!ack 6es!ec all" f "our d et snCt n order7. The core needs to be tra ned n se/eral d fferent 'a"sE 0tab l %at onE !rone and s de !lanks
Trunk fle2 onE /ar ous crunches Trunk e2tens onE 4, de$ree back e2tens on& !rone cobras
.otat onE 'oodcho!s 6/ar ous he $hts7& full@contact t' st
4ateral Ale2 onE dumbbell s de bends& re/erse cable s de bends < ! Ale2 onE /ar ous ! ke mo/ements
.otar" Tra n n$ 6!re/ent n$ e2cess /e lumbar rotat on7E kneel n$ cho!s/l fts *ou canCt f t all of these mo/ements nto one tra n n$ sess on& so 'hat - l ke to do s tell !eo!le to thro' n one or t'o !er sess on de!end n$ on 'hat 'eaknesses/ mbalances the" ma" ha/e& as 'ell as tak n$ nto account 'hat the" d d that da". Aor e2am!le& f someone !erformed squats& - certa nl" 'ouldnCt recommend do n$ a trunk e2tens on mo/ement. .ather& -Cd ha/e them !erform a lateral fle2 on and/or a rotat on mo/ement. M s'e%%aneous" Go matter ho' often - sa" that do n$ d rect b ce!s or shoulder 'ork snCt necessar" f "our !ro$ram re/ol/es around com!ound mo/ements& - real %e that !eo!le are $o n$ to do them an"'a". 0hoot& - e/en kno' a fe' !o'erl fters 'ho st ll ndul$e n an occas onal curl from t me to t me. - $uess thereCs a l ttle bod"bu lder n all of us. -n an" case& because - donCt 'ant e/er"oneCs 'orld to come crash n$ do'n from <ammer 0tren$th ' thdra'als& feel free to
thro' n a fe' mo/ements to h t the bod" !arts that "ou feel need the e2tra 'ork.
1lmost There
(efore - $ /e a sam!le tem!late to follo' to hel! "ou des $n "our o'n tra n n$ !ro$ram& - 'ant to br efl" talk about 'hat "ou need to do before "ou tra n. To !ut t s m!l"& f "ou arenCt do n$ an" form of soft t ssue/mob l t" 'ork !r or to tra n n$& "ouCre reall" shortchan$ n$ "ourself. (efore - e/en touch a 'e $ht or before an" of m" cl ents touch a 'e $ht& - make sure to nclude some soft t ssue 'ork 6foam roll n$7 to hel! ' th t ssue qual t"& as 'ell as a !ro!er d"nam c fle2 b l t" rout ne to hel! ' th mob l t".
Aoam roll n$ 'orks 'onders n terms of break n$ u! e2cess scar t ssue& adhes ons& and knots that accumulate n muscle t ssue throu$h "ears of s tt n$ at the com!uter& 'atch n$ tele/ s on& and less than o!t mal !ro$ram des $n. *ou can read more on foam roll n$ and ts benef ts 4/'/. ="nam c fle2 b l t" has $ro'n n !o!ular t" amon$st stren$th coaches and !ersonal tra ners n the !ast fe' "ears as the !ro!er 'a" to 'arm@u!. W th t& "ou drast call" m!ro/e 5o nt mob l t" b" tar$et n$ Btrouble s!otsB such as the $lutes& h !s& and sca!ula. 1lso& "ou !re!are the bod" for mo/ement b" st mulat n$ the central ner/ous s"stem to handle the more d"nam c nature of res stance tra n n$. ;om!are th s to the t"! cal 'arm@u! that most !eo!le do 6f /e m nutes on a stat onar" b ke follo'ed b" stat c stretch n$7& and "ou can see ho' d"nam c fle2 b l t" s far su!er or. :r c ;resse" and 3 ke .obertson $o nto $reat deta l about th s to! c and e2!la n the B'h"Cs and ho'CsB n the r 8agnificent 8obility DVD.
+et to the 9ro$ram 1lread"N
Go' all "ou need to do s structure "our tra n n$ so that "ou h t e/er" mo/ement !attern b" ! ck n$ e2erc ses from the l st abo/e. - $enerall" recommend that "ou kee! "our e2erc ses the same for three to four 'eeks before "ou s' tch them u!. - th nk man" tra nees make the m stake of subst tut n$ e2erc ses on a 'eekl" bas s. The" then ha/e a hard t me $au$ n$ !ro$ress. The follo' n$ s a bas c three@da" tra n n$ s!l t that ncludes all the abo/e su$$est ons. Th s s 5ust a /er" bas c tem!late& and b" all means could be t'eaked to f t "our needs or $oals 6 .e. more core 'ork& more sca!ular stab l %at on& cur n$ ch cken le$ s"ndrome& etc.7. (ut for the most !art& - feel that t 'orks 'ell for most tra nees.
Tra n n: Sess on O1
Tra n n: Sess on O0
Tra n n: Sess on O2
Aoam .oll/="nam c Ale2 b l t"
1. 0quat Iar at on
1. (ench Iar at on
1. =eadl ft Iar at on
(1. <or %ontal 9ush
(1. Iert cal 9ull
(1. <or %ontal 9ush
(2. 8n lateral 3o/ement
;1. <or %ontal 9ull
;1. Iert cal 9ush
;1. <or %ontal 9ull
;2. 3 scellaneous 6tr ce!s7
;2. 3 scellaneous 6ro'7
;2. 3 scellaneous 6b ce!7
=1. ;ore
=1. ;ore
=1. ;ore
=2. .otator ;uff
=2. .otator ;uff
=2. .otator ;uff
-n the end& des $n n$ "our o'n res stance tra n n$ !ro$ram snCt as daunt n$ a task as "ou m $ht ha/e or $ nall" thou$ht. W th a l ttle thou$ht and some t'eaks here and there& -Cm ' ll n$ to bet that the ma5or t" of the ne'er l fters read n$ th s ' ll see some /ast m!ro/ements n the r stren$th& bod" com!os t on& na$$ n$ n5ur es& and !ostureN
1bout the 1uthor Ton" +ent lcore s a G0;1 cert f ed !ersonal tra ner located n 0outh'estern ;onnect cut. < s e2!ert se l es n bod" recom!os t on and nutr t on as 'ell as educat n$ h s cl ents on the best and most eff c ent 'a"s to obta n the r $oals. <e can be contacted at t:ent %'ore1)Pyahoo?'o!.

Dreher High School Strength Speed and Conditioning

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Dreher High School Strength Speed and Conditioning

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Coach Bill Bacon

Phases II, III & IV

Explosive Strength Deficit 5 0 6or ce / 2 1 C1 C2 C/ C0 C5 C1 C&

E"raining for American 5ootballE

+igh% -oderate Can.%-arch 3eneral 1 d5w <one

5ootball Dorkout "emplate

DDDDDDDDDDDDDDDDDDD"hursdayDDDDDDDDDDDDDDDDDDD -ower 2ody (ay K<L)epetition (ay

SET/REP LOG Week of 1/7 to 1/10

Max EffortUpper War! Up" #ur$%es &en'h

War! Up" #ur$%es &a'k S9uat

6ore .0 sets to fa %ure1 +/Way -e'k 8 8 8 8 2

6a%f Ra ses .0 sets of 10/18,1 &a%an'e S9uats .0 sets of 10/18,1

SET/REP LOG Week of 1/7 to 1/10

Repet t onLo5er 3ay 0

War! Up" #ur$%es

Max EffortUpper War! Up" #ur$%es &en'h

What I ha$ I :a7e> 5h I ha$ %eft I %ost fore7erB

War! Up" #ur$%es

6ore .0 sets to fa %ure1 +/Way -e'k 8 8 8 2 2

SET/REP LOG Week of 1/14 to 1/17

8 Repet t onLo5er 3ay 0

War! Up" #ur$%es

Max EffortUpper War! Up" #ur$%es &en'h

=3onAt :o to your :ra7 5 th a % fe unuse$?

War! Up" #ur$%es &a'k S9uat

6ore .0 sets to fa %ure1 +/Way -e'k 8 8 2 2 2

SET/REP LOG Week of 1/21 to 1/24

Repet t onLo5er 3ay 0

War! Up" #ur$%es

War! Up" #ur$%es &en'h

War! Up" #ur$%es &a'k S9uat

6ore .0 sets to fa %ure1 +/Way -e'k 8 2 2 2 2

SET/REP LOG Week of 1/28 to 1/31

Sho5 !e a thorou:h%y sat sf e$ !an an$ 5 %% sho5 you a fa %ure?

Repet t onLo5er 3ay 0

War! Up" #ur$%es

Max EffortUpper War! Up" #ur$%es &en'h

War! Up" #ur$%es &a'k S9uat

6ore .0 sets to fa %ure1 +/Way -e'k

SET/REP LOG Week of 2/4 to 2/7

Sho5 !e a thorou:h%y sat sf e$ !an an$ 5 %% sho5 you a fa %ure?

Repet t onLo5er 3ay 0

War! Up" #ur$%es

SET/REP LOG Week of 2/11 to 2/14

Max EffortUpper War! Up" #ur$%es &en'h

W nners tra n> %osers 'o!p%a nB

War! Up" #ur$%es &a'k S9uat

6ore .0 sets to fa %ure1 +/Way -e'k 2 2 2 0 1

6a%f Ra ses .0 sets of 10/18,1 Russ an T5 st .0 sets of 10/18,1

SET/REP LOG Week of 2/11 to 2/14

Repet t onLo5er 3ay 0

War! Up" #ur$%es

Max EffortUpper War! Up" #ur$%es &en'h

War! Up" #ur$%es

6ore .0 sets to fa %ure1 +/Way -e'k 2 2 0 1 1

SET/REP LOG Week of 2/18 to 2/21

8 Repet t onLo5er 3ay 0

War! Up" #ur$%es

War! Up" #ur$%es

War! Up" #ur$%es

War! Up" #ur$%es

War! Up" #ur$%es

5ootball Dorkout "emplate