WT CLASS #1 RACK BENCH PLATFORM DB INCLINE #2 RACK BACK/FRONT SQUAT PLATFORM POWER CLEAN DEAD LIFT WK 2/4 AFTER

SCHOOL #1 RACK SHOULDER COMPLEX SHOULDER PRESS HIGH/LOW LATERAL RAISE FRONT RAISE REAR DELTOID PLATFORM BACK COMPLEX ASSISTED PULL UPS LATS HIGH PULL LATS LOW PULL TRICEP COMPLEX DB CLOSE GRIP DIPS SKULL CRUSHER STRAIGHT BAR DB HAMMER grip NECK FLEXION #2 RACK QUADRICEP COMPLEX DB/BARBELL/BACK LUNGE DB/BARBELL/SIDE LUNGE SQUAT JUMPS/BOX JUMPS CALVE COMPLEX barbell heels IN barbell heels out barbell heels straight PLATFORM HAMSTRING COMPLEX RDL / STRAIGHT LEG DL KETTLE BELL RDL/STRGHT LEG KETTLE BELL SWINGS DUMBELL HAM CURLS STABILITY BALL DBL LEG HAM CURL SINGLE LEG HAM CURL HIP PRESS BICEP COMPLEX STRAIGHT BAR CURL DB HAMMER CURL WRIST FLEXION/EXTENSION

WEEK 1 DEC 2 4X8 4X8 4X8 DROP S 1X6; 4X6

WEEK 2 DEC9 5X6 5X6 5X6 DROPS 1X6;

WEEK 3 DEC 16 1X8,1X6,1X4,1X3,1X2,1X1,1X4 1X8,1X6,1X4,1X3,1X2,1X1,1X5

WEEK 4 DEC 23 1X8,1X6,1X4,1X3,1X2,1X1,1X4 1X8,1X6,1X4,1X3,1X2,1X1,1X5

WEEK 5 X MAS

week 6 X MAS

week 7

5X6

1X10,1X8,1X6,1X4,1X2,1X1,1X6 1X10,1X8,1X6,1X4,1X2,1X1,1X6 1X6, 1X6,1X4,1X4 1X3,1X3 1X6, 1X6,1X4,1X4 1X3,1X3

3X8 2X10 sngl arms " " "sngl arms 3X8 bands invert overhand grip invert underhand grip 2X10 " " " " "

1 2 3 4 5 6

6 PLAYERS AT EACH STATION = 3 ON RACK & 3 ON PLATFORM UPPER BODY STATION NEXT TO A LOWER BODY STATION. ALOW FOR MORE DUMBELLS USE BENCH FROM LOWER BODY STATION FOR PLATFORM OF UPPER BODY STATION NUTRITION= 6 MEAL CONCEPT: FOOD -SNACK-FOOD-SNACK-FOOD-SNACK 1 LIFTER , 2 WEIGHT SETTERS AND SPOTTERS. 3 MINUTES PER SET [INCLUDES ALL 3 LIFTERS JUMP ROPE EVERY DAY- 2 MIN ROUTINE

SQUATS==2X BODY WT POWER CLEANS = 1.45 X BODY WT BENCH = 1.5 X BODY WT INCLINE = 1.25 X BODY WT

2x10 2X8 " " " 2x8 "

2X8

not good 2x8 " " 2X8 " " "

WEEK 1 JAN 7 WT CLASS #1 RACK BENCH PLATFORM DB INCLINE #2 RACK BACK/FRONT SQUAT PLATFORM POWER CLEAN DEAD LIFT WK 2/4 AFTER SCHOOL #1 RACK SHOULDER COMPLEX SHOULDER PRESS HIGH/LOW LATERAL RAISE FRONT RAISE REAR DELTOID PLATFORM BACK COMPLEX ASSISTED PULL UPS LATS HIGH PULL LATS LOW PULL TRICEP COMPLEX DB CLOSE GRIP DIPS SKULL CRUSHER STRAIGHT BAR DB HAMMER grip NECK FLEXION #2 RACK QUADRICEP COMPLEX DB/BARBELL/BACK LUNGE DB/BARBELL/SIDE LUNGE SQUAT JUMPS/BOX JUMPS CALVE COMPLEX barbell heels IN barbell heels out barbell heels straight PLATFORM HAMSTRING COMPLEX RDL / STRAIGHT LEG DL KETTLE BELL RDL/STRGHT LEG KETTLE BELL SWINGS DUMBELL HAM CURLS STABILITY BALL DBL LEG HAM CURL SINGLE LEG HAM CURL HIP PRESS BICEP COMPLEX STRAIGHT BAR CURL DB HAMMER CURL WRIST FLEXION/EXTENSION 4x10 4x10 4x10 4x6

WEEK 2 JAN 14 10,8,5,5,5 10,8,5,5,5 10,6,5,5,5 6,6,5,4,3

WEEK 3

JAN 21 WEEK 4 JAN 28 percentage change with every set 10,6,4,4,4,4 10,6,4,3,3,3 10,6,4,4,4,4 10,6,4,3,3,3 percentage change with every set every week 10,6,4,4,4,4 10,6,4,4,4,4 6,6,5,4,3 6,6,5,4,3

WEEK 5

FEB 4

WEEK 6 FEB 11 10,5,4,3,2,1 10,5,4,3,2,1 10,6,4,4,4,4 6,6,5,4,3

WEEK 7

FEB 18

10,6,4,3,2,2 10,6,4,3,2,2 10,6,4,4,4,4 6,6,5,4,3

10,5,3,1,1,1 10,5,3,1,1,1 10,3,3,3,3,3 6,6,5,4,3

3X8 2X10 sngl arms " " "sngl arms 3X8 bands invert overhand grip invert underhand grip 2X10 " " " " "

2x10 2X8 " " " 2x8 "

2X8

not good 2x8 " " 2X8 " " "

AFTER SCHOOL Upper body day complexes RACK SHOULDER COMPLEX SHOULDER PRESS HIGH/LOW LATERAL RAISE FRONT RAISE REAR DELTOID PLATFORM BACK COMPLEX ASSISTED PULL UPS LATS HIGH PULL LATS LOW PULL TRICEP COMPLEX DB CLOSE GRIP DIPS SKULL CRUSHER STRAIGHT BAR DB HAMMER grip NECK FLEXION Lower body day complexes RACK QUADRICEP COMPLEX DB/BARBELL/BACK LUNGE DB/BARBELL/SIDE LUNGE SQUAT JUMPS/BOX JUMPS CALVE COMPLEX barbell heels IN barbell heels out barbell heels straight PLATFORM HAMSTRING COMPLEX RDL / STRAIGHT LEG DL KETTLE BELL RDL/STRGHT LEG KETTLE BELL SWINGS DUMBELL HAM CURLS STABILITY BALL DBL LEG HAM CURL SINGLE LEG HAM CURL HIP PRESS BICEP COMPLEX STRAIGHT BAR CURL DB HAMMER CURL WRIST FLEXION/EXTENSION

3X8 2X10 sngl arms " " "sngl arms 3X8 bands invert overhand grip invert underhand grip 2X10 " " " " "

2x10 2X8 " " " 2x8 "

2X8

not good 2x8 " " 2X8 " " "