POWERFUL TRAINING, POWERFUL RESULTS

THE NEXT LEVEL

There are 5 components that you need to consider before beginning the Next Level training plan itself.
When you have a grasp of these 5 components, you will then be able to adjust the program to what
your needs are and where you stand physically. The 5 components are: analysis, periodization, training
frequency, training load, and volume and rest.

ANALYSIS
The first component is analysis. The rider needs to be able to evaluate themselves and decide
where they are at physically before beginning any training plan. There are 3 main factors that
each rider needs to evaluate on themselves. The first is a movement analysis, which is looking at
how the body and limb patterns are and what the muscular involvement is. The next is
physiological analysis, which is evaluating your strength, power, hypertrophy, and muscular
endurance priorities. You need to be completely aware of your priorities with training and keep
those in mind throughout to ensure that you are training in the correct way to achieve those
goals. The final analysis is injury. Where are the common sites for joint and muscle injuries?
What are the causative factors of those injuries? You want to know where those causations lie
so you can be preventative when it comes to being injured.
The next component of analysis is an assessment of you. You, as the rider, need to know where
your training status is before jumping in. You need to be completely aware of the type of
training plan you are taking on. You need to know the length of recent previous training
programs, so that you will have some idea of what is about to be required of you time wise
again and whether you are prepared to take on such a training program. You also need to know
the level of intensity other training programs you have done recently have called for. You want
to have an idea of where you are starting at and what you will be able to handle throughout the
training plan. You also need to know what your degree of exercise technique experience is. This
is vital because you do not want to cause injury due to the fact you were doing an exercise
incorrectly; you want to know what you are doing, but if not, know where you can get the
assistance to learn properly.
Below is a chart that will give you an idea of what level you are currently at based on the
amount of training you have been doing up to this point.

PERIODIZATION
The next component you need to look at before jumping into your plan and understand is
periodization. There will be different phases throughout the Next Level training plan and you
need to be aware of these throughout the plan so that you ensure you are working the muscles
correctly to be reaping the benefits. In this plan, weeks 1-3 will be a hypertrophy phase, week 4
will be a strength phase, weeks 5-6 will again be hypertrophy, weeks 7-11 will go back to

focusing on strength, and you will end with week 12 focusing back on hypertrophy. With
periodization, you need to know where you are in your training cycle, i.e. off season, pre-season,
in-season, post season (active rest), that way you will know what your training goal is.
See the chart below to get an idea of what your goal should be during each.

TRAINING FREQUENCY
The next you need to look at training frequency. There are several factors to consider when
deciding what your training frequency will be, which means how often you will be training. You
need to take into account whether it is a sport season or not because the seasonal demands
required from a sport could limit the time you have to do resistance training. You also need to
account for the training load and the type of exercise you will be doing. When athletes train
with maximal or near-maximal loads, they need more recovery time before their next training
session. Other things you need to remember is that training frequency is influenced by the
overall amount of physical stress, which again goes back to how much you are doing along with
the type having influence on how long you need to rest in between training sessions. You also
need to consider the effects that other aerobic and anaerobic training has, along with sport skill
practice, and whether or not you have a physically demanding occupations. All of those factors
can influence how often you train, along with the amount of time in between those training
sessions.
Below is a chart that lets you know based on your training status (from table 15.1) the frequency
in which you should be training per week.

Remember, as a general guideline that you need to schedule training sessions so that there is at
least one day of rest/recovery in between, but no more than three, between sessions that stress
the same muscle groups.

TRAINING LOAD
The next component is training load. This component you need to consider the relationship
between the load you are working with and the number of repetitions you are doing. The
heavier the load you are lifting, the lower the number of repetitions that can be performed is.
For those who dont know what we mean by load, it is commonly described as a percentage of a
MAX, which is 1-repetition at maximum.
The load and repetitions that you do will be based on the training goal that is set forth. See the
chart below for the amount of repetitions based on your training goal.

The percentage of the MAX means the relationship between the percentage of the MAX and the
estimated number of repetitions is fluid but should be goal based on each step. You end up
reaching your training goals when you lift a load of a certain percentage of the MAX for the goal
number of repetitions. Below is a chart that what you should be aiming for based on your goals.

REP CHART:
Rep Range
1 to 4 reps
4 to 6 reps
6 to 12 reps
12 and above

% of 1 Rep Max
88% - 100%
83% - 88%
70% - 83%
70% and lower

Goal
Primarily Power and Strength
Some Strength and some Size
Primarily Size and some Strength
Primarily Endurance and some Size

You can test you own max weight to figure out where you stand. Here is what you need to do:
begin with a thorough warm up- first a general warm up for the body and then some warm up
sets in the lift you will be testing. When you are warmed up, being doing single reps; take as
much rest as you need in between reps to make sure you are fully recovered. Begin to
increment the weight in whatever amount you feel is appropriate for you and keep going until
you cannot complete a rep with good form. You now have your training max!

VOLUME & REST

The final component before jumping into your training plan is volume & rest. The volume that
you do completely affects the amount of rest you will need. Both run hand and had throughout
training.
If your goal is to improve strength and power then the volume assignments for power training
are typically lower than those for strength training in order to maximize the quality of exercise.
If your goal is to improve hypertrophy then keep in mind increases in muscular size are

associated with higher training volumes and performing three or more exercises per muscle
group. If you goal is to improve muscular endurance then remember that programs for that
involve many repetitions per set with lighter load and fewer sets.
See the chart below for repetitions and sets that should be met for each of those goals.

STRENGTH TRAINING
OVERVIEW OF STRENGTH TRAINING
Strength training is the use of resistance to muscular contraction to build the strength,
anaerobic endurance, and size of skeletal muscles.
Strength training is a term that describes all exercises devoted to increasing your physical
strength. While doing aerobic workouts, it is important to incorporate strength training as well
to have overall health and fitness. When participating in a strength training program, you can
reduce your body fat, increase your lean muscle mass, and burn calories more efficiently.
Strength training also brings many other benefits, such as boosting your stamina, reducing your
risk of injury, etc.
There are different types of strength training that you will see throughout this winter strength
training program: body weight (which youll need little to no equipment for), resistance tubing,
free weights such as barbells or dumbbells, and weight machines, which you see mainly in gyms
but can purchase for your home as well.
As cyclists, the focus is on getting on the bike, riding, and getting in training time there, but
often strength training is overlooked in the winter when time on the bike is more limited. The
winter is the perfect time to get in your strength training. Along with the benefits listed above,
as a cyclist you want to keep your legs strong, so that when spring comes around and training
kicks up, youre ready to go. It is also imperative to strengthen your upper body. You want to be
able to lift the bike (in cyclocross, for example) without any issues, and you want to ensure that
those muscle groups that get overlooked while in season are getting in work. In order to have
overall great fitness, you cannot neglect any muscle groups, including your upper body.

OVERVIEW OF DIFFERENCE IN STRENGTH & HYPERTROPHY CYCLES

The strength cycle is your training phase. The recovery phases will be referred to as
hypertrophy.
During your strength cycle, your reps will be lower but your sets higher. The intensity will call for
a high effort, which means you should be giving every rep your best effort possible. With the
intensity goes the percent effort, which is the effort required to perform a single rep with the
resistance you are using within that set. You will see higher percentages in the strength cycle for
percent effort required.
The hypertrophy stage will call for higher reps but a lower number of sets. You will also notice
that the intensity asked for is low to medium, occasionally medium to high. The percent of effort
required will more than likely fall in the 70-75% range as well. Youll want to stay on track with
that because these are considered your recovery days within the cycle.

THE STRENGTH WORKOUTS

CHEST PRESS: Lie down on a bench, step, or the floor. Begin with the
barbell hovering just over the chest, elbows bent. Place the hands on the
bar a bit wider than the shoulders. Contract the chest and push the
weight straight up over the chest without locking the elbows at the top.
Bend the elbows and lower the weight down until the elbows are just
below the level of the chest.

LAT PULL-DOWN (CLOSE OR WIDE GRIP): Sit comfortably on

the pull-down seat, feet flat on the floor, and check the height
of the bar. You may need to adjust the bar height by
shortening or lengthening the chain or cable that supports the
bar, or your seat height. Get a gym trainer to help with this if
necessary. The bar should be at a height that your
outstretched arms can comfortably grasp without you having
to leap off the seat too far. Adjust the knee pad so that the
upper thighs are held firmly against the pad. This will assist you
when you apply effort to the bar. For a start, grasp the bar with
a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

SEATED ROW: Sit on the platform with knees bent and grasp the cable
attachment. Position yourself with knees slightly bent and so that you
have to reach to grab the handle with outstretched arms yet without
curling the lower back over. Pull the handle and weight back toward the
lower abdomen while trying not to use the momentum of the row too
much by moving the torso backward with the arms. Target the middle to
upper back by keeping the back straight and squeezing the shoulder
blades together as you row, chest out. Even though it's called a row, it is
not the classic rowing action that you might use on the aerobic rowing
machine. Return the handle forward under tension to full stretch
remembering to keep that back straight even though flexed at the hips.

TRICEP PULL DOWN: Stand up straight with feet shoulder width.

Press down until the arms are fully extended while keeping your
elbows in tight. Pause for a second while flexing the tricep muscles.
Lower the weight stack back down, do it slowly. The bar should only
be brought up around the top row of abdominals and keep your
elbows in tight.

BARBELL BICEP CURLS: Start in a standing position with your feet

shoulder width apart and your knees relaxed. Grasp a barbell with
your hands also shoulder width apart. Your grip should be
underhand (palms facing upwards) Stand upright and let the bar
hang in front of your thighs. Bend at your elbows to curl the bar to
shoulder level. Pause momentarily at this top position. Slowly lower
the bar back to the starting position.

LEG PRESS: Sit on the machine with your back and head
against the padded support. Place feet on the foot plate about
hip width apart, ensuring the heels are flat. The legs should
form an angle of about 90 degrees at the knee with a little
variation either way as long as the heels sit flat on the plate.
The knees should be in line with the feet and neither bowed
inward nor outward. Your bottom should not be raised from
the seat platform. If it is, and the legs are at too sharp an
angle, then you need to adjust the seat back until the correct
position is enabled. You can recognize this poor position when
the knees seem to be in front of your eyes and you feel
cramped. Grasp the assist handles. Brace the abdominal
muscles and push the platform away with heels and forefoot
by extending the knees and hips and pushing the back into the
seat pad. The heels should remain flat on the foot plate and
the front of the foot or toes should not be used exclusively to
move the pad forward. Dont lock out the knees in an
explosive fashion but do express a full range of motion. Return
the foot plate to the starting position by allowing the knees to bend under control while maintaining the
feet flat on the surface.

LEG EXTENSION: Sit on padded seat provided. Hook the feet under the
bar. Adjust the bar so that it rests comfortably at the lower end of the leg.
If the machine in your gym does not have leg length adjustment, don't use
it because an uncomfortable position might cause undesirable forces in
the exercise movement. When set, choose a weight that enables you to
extend the legs straight with effort but not too much strain. Don't use this
exercise to test your maximum leg strength for example. Hold the head
steady; grip the bars firmly at each side. Brace and breathe out on
exertion and in on recovery.

LEG CURL: Start with a light weight and lie on the bench face down.
Adjust the pads so that they are in a comfortable position around the
ankles so that there is some heel involvement in the effort. You don't
want the pads too high up the calf so that the effort places pressure
directly on the soleus calf muscles and Achilles tendon. You should
adjust the weight so that you can do about 8 to 12 repetitions in each
set. Grasp the support handles, remember to breathe out on exertion
and in on recovery, then lift the pads upward as you flex the knee
joints. Lift the pad as far as it will go toward the buttocks. Lift and
lower the leg under control.

CALF RAISE: Stand with your heels at hip-width position.

Raise your heels off the ground until you are standing on your
tip-toes and hold this fully extended position for a moment.
Lower your heels until they are just about to touch the floor
and immediately begin your second repetition.

BACK EXTENSION: Lie face down on a mat and place the hands on the floor
or behind the head (more advanced). Contract the abs and keep them
contracted throughout the exercise. Squeeze the back to lift the chest a
few inches off the floor.

ABDOMINAL CURL: Lay flat on the floor flat on

your back. Feet flat on the ground (Advanced:
Knees up and bent so that the hip is
approximately 45 degrees.) Your shoulder
blades should be on the floor. Place your hands
lightly behind your neck. This is not used to lift
but rather to obtain the correct body weight
balance for the exercise. Take a deep breath.
While slowly exhaling, slowly lift the chest from
about midway up the back.

MEDICINE BALL LEGS TUCKED ROTATION: Begin face up with the legs
flexed and interlocked. Clasp the med ball with both hands in the center of
the upper body. Slowly rotate back and forth to each side of the body.

THE STRENGTH ROUTINE

WARM-UP
5-10 minutes spin bike, walker, treadmill, or other cardio

WORKOUT
Bench Press: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Lateral Pull Down: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Seated Row: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Triceps Pull Down: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Biceps Curl: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Leg Press: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Leg Extension: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Leg Curl: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Calf Raise: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Back Extension: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Ab Curl: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)
Leg Tucked Rotation: Hypertrophy Phase (2 sets x 10-12 reps) Strength Phase (4 sets x 6-8 reps)

CORE/BALANCE & PLYOMETRICS TRAINING

OVERVIEW OF CORE/BALANCE & PLYOMETRICS TRAINING
CORE TRAINING
Your core consists of many different muscles that stabilize your spine and pelvis and run the
entire length of your torso. These muscles also provide a solid foundation for movement in the
extremities. The muscles of the core make it possible to stand upright and move on two feet.
These muscles help control movements, transfer energy, shift body weight and move in any
direction. A strong core distributes the stresses of weight-bearing and protects the back. Core
conditioning exercise programs need to target all these muscle groups to be effective.

BALANCE TRAINING
Balance is the ability to maintain the center of gravity of your body within the base of support
with minimal postural sway. When exercising the ability to balance, one is said to be balancing.
Balancing requires concurrent processing of inputs from multiple senses, including
equilibrioception (from the vestibular system), vision, and perception of pressure and
proprioception (from the somatosensory system), while the motor system simultaneously
controls muscle actions. The senses must detect changes of body position with respect to the
base, regardless of whether the body moves or the base moves.

PLYOMETRICS TRAINING
Plyometrics is a type of exercise that involves rapid stretching and contracting of muscles,
through movements such as jumping and rebounding, to increase muscle power. During a
plyometrics exercise, you reach maximum force in the shortest possible time. To get specific, a
plyometric exercise consists of two major actions: an eccentric (lengthening) action and a
concentric (shortening) movement. The muscle is loaded with an eccentric action which is
followed immediately by the concentric action.
PLYOMETRICS SAFETY TIPS:
Plyometrics are recommended only for well-conditioned athletes.
You should have high levels of leg strength prior to performing plyometrics.
Warm up thoroughly before starting plyometrics.
Start slowly with small jumps and gradually build up.
Land softly to absorb shock.
Allow plenty of rest between plyometric workouts.
Stop immediately if you feel any pain in your joints.
Pay attention to injury warning signs.
Use footwear with plenty of cushioning.
Perform plyometrics on soft or cushioned surfaces only.

CORE/BALANCE & PLYOMETRICS WORKOUTS

CORE AND BALANCE WORKOUTS

BODY WEIGHT SQUAT: Begin by standing tall with your spine

long, core engaged, and feet about shoulder width apart. Try to
keep your feet straight and parallel, but dont worry if you cant.
Turning up to 15 degrees to the outside is okay; just make sure
your knees track in the same direction as your feet when you
squat. Break at the waist first; pretend youre sitting back in an
imaginary chair. Your back should remain neutral throughout.
Squat to the point where you can maintain a flat back. Thats
your current range. Press through your heels to return to
standing.

BULGARIAN SPLIT SQUAT: This is a single leg squat with one leg tucked up
behind and resting on a bench. You can use bodyweight, dumbbells or a
barbell. With one leg resting on a bench behind you, squat down using the
front leg as you would in a normal squat (switch legs and do it with the other
one of course).

BALL ROW: Lie with your chest on a large exercise ball with your feet resting
on a bench of about equal height. Hold a dumbbell in each hand and perform
a double dumbbell row.

KNEE BALANCE: Balance on an exercise ball on your knees for as long as you can
without support.

TWO-POINT PUSH-UP: Its simply a push-up with only one arm and one
leg touching the floor.

SLOW SIDE KICKS: Perform a martial arts side kick in slow motion and hold it
at the end point as high as you can for as long as you can.

SINGLE LEG WIDE SQUAT: Wide squats are

great for your inner thighs as well as your entire
lower body. With the use of the ball you all get
a great stretch in those inner thighs. Stand in
squat position with your feet wider than
shoulder width. With on leg on the ball squat
down until your thighs are parallel with the
floor. Make sure your knees do not go over your
toes. Return to start and repeat. Repeat with
other side.

PLANK: Keep your torso straight and rigid and your body in
a straight line from ears to toes with no sagging or bending.
Your head is relaxed and you should be looking at the floor.
Hold this position for 10 seconds to start, progress to 60
seconds or more

TURKISH GET-UP: This is another

one included in our exercise section.
Simply lie on the floor, hold a
dumbbell, barbell or kettlebell in the
air and then stand while keeping the
weight balanced above you the
whole time then return to the floor,
thats one rep.

PLYOMETRICS WORKOUTS
SPLIT SQUAT JUMPS
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the
ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a
neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately
explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa. Prior to takeoff extend
the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

LATERAL BOX PUSH OFFS

1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically
as high as possible. Drive the arms forward and up for
maximum height.
3. Land with right foot on the box and left foot on the ground to
the other side of the box.
4. Repeat from this side.

LATERAL HURDLE JUMPS

1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and
over the barrier.
3. Land on both feet and immediately jump the other direction over
barrier.
4. Try not to pause between jumps or sink down into a squat position.

THE BODY WEIGHT ROUTINE

The exercises in this routine might cause you to look at this routine with much hesitation even before
you begin, but you can do it! The aim here is to develop strength and simultaneous stability for sports
requiring such development. This is also useful as an overall strength and balance routine to make
ordinary tasks and regular sports easier.

WARM-UP
20 squats: bodyweight only
Light Turkish get-up: one rep each side

BODY WEIGHT WORKOUT

Slow sidekicks: x 4 each side
Bulgarian split squat: 2 x 8
Knee balance: for a total balance time of two minutes no matter how many attempts it takes
Ball row: 2 x 8
Two-point push-up: 2 x 3
Turkish get-up: x 5 each side. This may take a fair while.
Perform it in alternating fashion as in left side then right side and so on for a total of 10.

PLYOMETRIC WORKOUT
Split Squat Jumps: 3 x 12
Lateral Box Push Offs: 3 x 20 (count 1 per leg)
Lateral Box Jumps: 3 x 12

Thats the full body workout routine for ultimate strength, stability, and balance. Perform this regularly
(or something similar) and you will notice strength increase faster than with normal programs. This is
because the added stability aspect dramatically enhances real-world strength, often lacking and as a result
limiting.

APPENDIX
Alternate Exercises

ALTERNATE EXERCISES
Only use these alternate exercises when you have completed at least six weeks of training. For your upper
body, start on machines or with a barbell; from there you can go to free weight/dumbbells to take your
training to the next level. With your lower body, again begin on a machine and then progress to using free
weights/dumbbells. Do not rush into these exercises. Ensure proper technique first so you dont injure
yourself during training.

EXERCISE

ALTERNATE

ALTERNATE

ALTERNATE

Bench Press

Dumbbell Flat Press

Incline/Decline Bench Press

Smith Machine Flat Press

Lateral Pull Down

Pull Ups

Barbell Row

Lateral Raise

Seated Row

Dumbbell Rows

Barbell Bent Row Over

One Arm Row

Tri Pull-down

Dumbbell Standing Tricep Extension

Bicep Curl

Dumbbell Alternating Bicep Curls

Leg Press

Lunges

Squats

Leg Extension

Box/Bench Step Ups

1-leg squats

Leg Curl

Swiss Ball Ham Curl

Deadlifts

Calf Raise

Smith Machine Calf Extensions

Calf Rock-Ups

Back Extension

Superman

Ab Curl

Modified Roll Ups

Leg Tucked Rotation

Medicine Ball: Bicycle Kicks

Bulgarian Squat

Wall Sits

Squats with Dumbbells

Two Point Push Up

Push Up

Modified Push Up

Split Squat Jumps

Wall Sits

Tricep Extension

Jumping Squats

SMITH MACHINE FLAT PRESS: This exercise is very similar to the

regular flat barbell bench press. The only difference is that the Smith
machine acts as a spotter for you! Place a free standing flat bench
under a Smith Machine. Lie flat on your back and grab the barbell
above you with a grip slightly beyond shoulder width apart. Lift the
barbell off of the rack and slowly lower it to about 3 inches above your
chest and then press the bar back to the start position. DO NOT TOUCH
THE BAR TO YOUR CHEST (this causes unneeded stress on your
shoulder joints and takes the tension away from your pectoral
muscles, which are what we want to be doing the work). Be sure that
when you are lowering the bar that you do so in a slow and controlled
fashion. Conversely, when you press the bar upward, you want to do
so in an explosive fashion.

BARBELL SHOULDER PRESS: Grasp barbell with slightly wider than

shoulder width overhand grip from rack. Position bar near upper
chest. Press bar upward until arms are extended overhead. Return to
upper chest and repeat.

T-BAR ROW: First stand on the machine foot

platform and grab the machine handles using an
overhand grip and keeping your arms straight. Bend
your knees a bit and lean your torso forward until
your back is about parallel to the floor. Make sure
to keep your back straight throughout the motion.
Bring the handles up toward your stomach by
bending your elbows and bringing your shoulders
back. Bring the handles down to the start position
by extending your elbows.

DEADLIFTS: Position the feet shoulder width apart, or not

much more, with toes under the bar. The hands should be
positioned with the mixed grip for heavier weights but an
overhand grip is okay for light weights. The mixed grip has
one hand grasping the bar with the palm under the bar
(supinated) and the other hand with the palm over the bar
(pronated). The standard overhand grip has both hands
with palm down. If you can see the backs of both hands,
thats the overhand grip. The grip can be wider or narrower
on the bar. A common starting position is a grip
perpendicular from the point of the shoulder with arms
straight down. With feet flat at the bar, squat down,
bending at the knees, and grasp the bar with overhand or
mixed grip. Grasp the bar just outside the line of the knees.
Lift the bar by pushing upward with the legs from the knees. Be careful not to raise the hips first so that
the trunk moves forward and the back becomes rounded. Breathe out on exertion. Dont try to haul the
bar up with the arms. The arms stay extended under tension while gripping the bar as the legs push up.
The bar should almost graze the shins and come to rest around thigh level as you reach full height. Pull
the shoulders back as much as possible without bending backward. Lower the bar to the floor with a
reverse motion ensuring a straight back again.

CLEAN & JERK:

Preparation: Stand over barbell with
balls of feet positioned under bar slightly
wider apart than hip width. Squat down
and grip bar with over hand grip slightly
wider than shoulder width. Position
shoulders over bar with back arched
tightly. Arms are straight with elbows
pointed along bar; Execution of the
Clean: Pull bar up off floor by extending
hips and knees. As bar reaches knees
vigorously raise shoulders while keeping
barbell close to thighs. When barbell
passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull
barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull
body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position.
Hitting bottom of squat, stand up immediately; Execution of the Jerk: Adjust grip if necessary. Inhale and
position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles
slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and
split one foot forward and other backward as fast as possible while vigorously extending arms overhead.
The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly
bent with rear foot positioned on toes. The bar should be positioned directly over ears at arms length
with back straight. Push up with both legs. Position feet side by side by bringing front foot back part way
and then rear foot forward; Return: Lower barbell to shoulders. Then bend knees slightly and lower barbell
to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.

LATERAL RAISE: Grasp dumbbells in front of thighs with elbows slightly bent.
Bend over slightly with hips and knees bent slightly. Raise upper arms to sides
until elbows are shoulder height. Maintain elbows' height above or equal to
wrists. Lower and repeat.

DUMBBELL ALTERNATING BICEP CURLS: Begin with

the feet shoulder width apart, while keeping your arms
fully extended by your torso. Start by flexing one of
your elbows elevating the dumbbell to the shoulder.
Repeat on the opposite side.

DUMBBELL STANDING TRICEP EXTENSION: Begin with feet shoulder width

apart and your arms flexed above your head facing behind you. Clasping both
dumbbells extend the arms until they are completely locked. Slowly lower the
arms back to the starting position.

DUMBBELL FLAT PRESS: Sit down on bench with dumbbells resting on lower
thigh. Kick weights to shoulder and lie back. Position dumbbells to sides of
chest with bent arm under each dumbbell. Press dumbbells up with elbows to
sides until arms are extended. Lower weight to sides of upper chest until slight
stretch is felt in chest or shoulder. Repeat.

DUMBBELL SHOULDER PRESS: Begin with feet shoulder width apart and
dumbbells in each hand at shoulder height. Extend both dumbbells until your
arms are fully extended above the head.

DUMBBELL ROWS: Kneel over side of bench by placing knee and hand
of supporting arm on bench. Position foot of opposite leg slightly back
to side. Grasp dumbbell from floor. Pull dumbbell to up to side until it
makes contact with ribs or until upper arm is just beyond horizontal.
Return until arm is extended and shoulder is stretched downward.
Repeat and continue with opposite arm.

MODIFIED ROLL UPS: Start from a standing position

and squat down, putting your hands on the floor for
balance if needed. Roll back, tucking the knees in. As
you roll forward, using your momentum and core
strength, cross the right leg under the left. Continue
rolling forward (using your hands on the floor to
help you up, if needed) until you're in a kneeling
position, resting on the right knee. From that
position, roll back again and, this time, cross the left leg under the right as you come up. Repeat,
alternating sides for 30-60 seconds.

MEDICINE BALL BICYCLE KICKS: Begin face up with the body fully extended on the
floor. Grasp the med ball in the center of the upper body with both hands. Slowly flex
one leg at the knee while rotating the med ball to the leg being flexed. Repeat the
same movement on the opposite side.

WALL SITS (SQUATS): Stand in front of a wall (about 2 feet in front of it) and lean
against it. Slide down until your knees are at about 90-degree angles and hold,
keeping the abs contracted, for 20-60 seconds. Come back to start and repeat,
holding the squat at different angles to work the lower body in different ways. To
add intensity, hold weights or squeeze a ball between the knees.

LUNGES (OPTIONS WITH DUMBBELLS): Stand in a split

stance with one leg forward and one leg back, holding
weights if desired. Slowly bend the knees, lowering into a
lunge while keeping the front knee and back knee at 90
degree angles. Keeping the weight in your heels, push
back up to starting position. Avoid locking the knees at
the top of the movement. Keep your front knee behind
the toe as you lunge (you should be able to look down
and see your toe). Keep your abs engaged and the torso
upright.

PLAN TRACKER SPREADSHEET

The next few pages of this eBook will include your plan tracker spreadsheet. If you would like to view
the spreadsheet directly in its Excel format, follow this link.
WEEK 1
PHASE
INTENSITY
EFFORT
REPS
SETS
ROUTINE
DAY

NONE THIS WEEK

EXERCISES
Core/Balance & Plyo (CBP)
Slow Side Kick
Bulgarian Squat
Knee Balance
Ball Row
Two Point Push Up
Turkish Get Ups
Split Squat Jumps
Lateral Box Push Off
Lateral Jumps

Endurance / Adaptation
Endurance
Low
Low
60%
70%
20
15 - 20
Go easy weeks 1 & 2
3
3
Record weight used below
SW
CBP
SW
CBP
SW
CBP
SW

NONE THIS WEEK

EXERCISES
Strength (SW)
Bench Press
Lateral Pull Down
Seated Row
Tri Pulldown
Bicep Curl
Leg Press
Leg Extension
Leg Curl
Calf Raise
Back Extension
Ab Curl
Leg Tucked Rotation

WEEK 2

CBP

PHASE
INTENSITY
EFFORT
REPS
SETS
ROUTINE
DAY
EXERCISES
Strength (SW)
Bench Press
Lateral Pull Down
Seated Row
Tri Pulldown
Bicep Curl
Leg Press
Leg Extension
Leg Curl
Calf Raise
Back Extension
Ab Curl
Leg Tucked Rotation
EXERCISES
Core/Balance & Plyo (CBP)
Slow Side Kick
Bulgarian Squat
Knee Balance
Ball Row
Two Point Push Up
Turkish Get Ups
Split Squat Jumps
Lateral Box Push Off
Lateral Jumps

SW

WEEK 3

WEEK 4

Hypertrophy
Med
80%
8 - 10

Strength
High
95%
3-6

CBP

Record weight used below.

SW
CBP
SW
CBP

SW

CBP

PHASE
INTENSITY
EFFORT
REPS
SETS
ROUTINE
DAY
EXERCISES
Strength (SW)
Bench Press
Lateral Pull Down
Seated Row
Tri Pulldown
Bicep Curl
Leg Press
Leg Extension
Leg Curl
Calf Raise
Back Extension
Ab Curl
Leg Tucked Rotation
EXERCISES
Core/Balance & Plyo (CBP)
Slow Side Kick
Bulgarian Squat
Knee Balance
Ball Row
Two Point Push Up
Turkish Get Ups
Split Squat Jumps
Lateral Box Push Off
Lateral Jumps

WEEK 5

WEEK 6

Endurance
Low
70%
15 - 20

Hypertrophy
Med
80%
8 - 10

4
SW

CBP

5
Record weight used below.
SW
CBP
SW
CBP

SW

CBP

PHASE
INTENSITY
EFFORT
REPS
SETS
ROUTINE
DAY
EXERCISES
Strength (SW)
Bench Press
Lateral Pull Down
Seated Row
Tri Pulldown
Bicep Curl
Leg Press
Leg Extension
Leg Curl
Calf Raise
Back Extension
Ab Curl
Leg Tucked Rotation
EXERCISES
Core/Balance & Plyo (CBP)
Slow Side Kick
Bulgarian Squat
Knee Balance
Ball Row
Two Point Push Up
Turkish Get Ups
Split Squat Jumps
Lateral Box Push Off
Lateral Jumps

SW

WEEK 7

WEEK 8

Strength
High
95%
36

Strength
High
95%
36

CBP

Record weight used below.

SW
CBP
SW
CBP

SW

CBP

PHASE
INTENSITY
EFFORT
REPS
SETS
ROUTINE
DAY
EXERCISES
Strength (SW)
Bench Press
Lateral Pull Down
Seated Row
Tri Pulldown
Bicep Curl
Leg Press
Leg Extension
Leg Curl
Calf Raise
Back Extension
Ab Curl
Leg Tucked Rotation
EXERCISES
Core/Balance & Plyo (CBP)
Slow Side Kick
Bulgarian Squat
Knee Balance
Ball Row
Two Point Push Up
Turkish Get Ups
Split Squat Jumps
Lateral Box Push Off
Lateral Jumps

SW

WEEK 9

WEEK 10

Power
High
99%
2-4

Endurance
Low
70%
15 20

4-6

CBP

Record weight used below.

SW
CBP
SW
CBP

SW

CBP

PHASE
INTENSITY
EFFORT
REPS

WEEK 11

WEEK 12

Endurance
Low
70%
15 20

Endurance
Low
70%
15 20

SETS
ROUTINE
DAY
EXERCISES
Strength (SW)
Bench Press
Lateral Pull Down
Seated Row
Tri Pulldown
Bicep Curl
Leg Press
Leg Extension
Leg Curl
Calf Raise
Back Extension
Ab Curl
Leg Tucked Rotation
EXERCISES
Core/Balance & Plyo (CBP)
Slow Side Kick
Bulgarian Squat
Knee Balance
Ball Row
Two Point Push Up
Turkish Get Ups
Split Squat Jumps
Lateral Box Push Off
Lateral Jumps

SW

CBP

Record weight used below.

SW
CBP
SW
CBP

SW

CBP