STRENGTH TRAINING
IN-SEASON (FALL)-MAINTENANCE (WEEK 1)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 1	REST			Clean Max		WK 1	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
POWER PULLS	75%	4		120-180		BENCH PRESS	60%	8		60-90
	80%	4		120-180			70%	8		90-120
	80%	4		120-180			80%	5		120-180
BACK SQUAT	70%	6		90			80%	5		120-180
	70%	6		90		HORIZONTAL	8RM	8		90
	70%	6		90		PULL	8RM	8		90
STEP UPS	8RM	8		90			8RM	8		90
(Each Leg)	8RM	8		90		DB PUSH	6RM	6		90
	8RM	8		90		PRESS	6RM	6		90
STRAIGHT-LEG	8RM	8		90			6RM	6		90
DEADLIFT	8RM	8		90		LAT PULLDOWNS	6RM	6		90
	8RM	8		90		or PULL UPS	6RM	6		90
LEG CURLS	8RM	8		90			6RM	6		90
	8RM	8		90		DB SHRUGS	8RM	8		90
	8RM	8		90			8RM	8		90
							8RM	8		90
						NECK COMPLEX	8RM	8		90
						(W/ Partner)	8RM	8		90
							8RM	8		90
MAINTENANCE (WEEK 2)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 2	REST			Clean Max		WK 2	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
POWER PULLS	75%	4		120-180		BENCH PRESS	60%	8		60-90
	80%	4		120-180			70%	8		90-120
	80%	4		120-180			80%	5		120-180
BACK SQUAT	70%	6		90			80%	5		120-180
	70%	6		90		HORIZONTAL	8RM	8		90
	70%	6		90		PULL	8RM	8		90
STEP UPS	8RM	8		90			8RM	8		90
(Each Leg)	8RM	8		90		DB PUSH	6RM	6		90
	8RM	8		90		PRESS	6RM	6		90
STRAIGHT-LEG	8RM	8		90			6RM	6		90
DEADLIFT	8RM	8		90		LAT PULLDOWNS	6RM	6		90
	8RM	8		90		or PULL UPS	6RM	6		90
LEG CURLS	8RM	8		90			6RM	6		90
	8RM	8		90		DB SHRUGS	8RM	8		90
	8RM	8		90			8RM	8		90
							8RM	8		90
						NECK COMPLEX	8RM	8		90
						(W/ Partner)	8RM	8		90
							8RM	8		90
STRENGTH TRAINING
IN-SEASON (FALL)-MAINTENANCE (WEEK 3)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 3	REST			Clean Max		WK 3	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
POWER PULLS	75%	4		120-180		BENCH PRESS	60%	8		60-90
	80%	4		120-180			70%	8		90-120
	80%	4		120-180			80%	5		120-180
BACK SQUAT	70%	6		90			80%	5		120-180
	70%	6		90		HORIZONTAL	8RM	8		90
	70%	6		90		PULL	8RM	8		90
STEP UPS	8RM	8		90			8RM	8		90
(Each Leg)	8RM	8		90		DB PUSH	6RM	6		90
	8RM	8		90		PRESS	6RM	6		90
STRAIGHT-LEG	8RM	8		90			6RM	6		90
DEADLIFT	8RM	8		90		LAT PULLDOWNS	6RM	6		90
	8RM	8		90		or PULL UPS	6RM	6		90
LEG CURLS	8RM	8		90			6RM	6		90
	8RM	8		90		DB SHRUGS	8RM	8		90
	8RM	8		90			8RM	8		90
							8RM	8		90
						NECK COMPLEX	8RM	8		90
						(W/ Partner)	8RM	8		90
							8RM	8		90
MAINTENANCE (WEEK 4)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 4	REST			Clean Max		WK 4	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
HANG CLEANS	75%	4		120-180		BENCH PRESS	60%	8		60-90
	80%	4		120-180			70%	8		90-120
	80%	4		120-180			80%	5		120-180
SINGLE-LEG	6RM	6		90			80%	5		120-180
SQUATS	6RM	6		90		SEATED ROW	8RM	8		90
	6RM	6		90			8RM	8		90
STEP UPS	8RM	8		90			8RM	8		90
(Each Leg)	8RM	8		90		DB PUSH	6RM	6		90
	8RM	8		90		PRESS	6RM	6		90
GOOD	8RM	8		90			6RM	6		90
MORNINGS	8RM	8		90		LAT PULLDOWNS	6RM	6		90
	8RM	8		90		or PULL UPS	6RM	6		90
LEG CURLS	8RM	8		90			6RM	6		90
	8RM	8		90		DB SHRUGS	8RM	8		90
	8RM	8		90			8RM	8		90
							8RM	8		90
						NECK COMPLEX	8RM	8		90
						(W/ Partner)	8RM	8		90
							8RM	8		90
STRENGTH TRAINING
IN-SEASON (FALL)-MAINTENANCE (WEEK 5)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 5	REST			Clean Max		WK 5	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
HANG CLEANS	75%	4		120-180		BENCH PRESS	60%	8		60-90
	80%	4		120-180			70%	8		90-120
	80%	4		120-180			80%	5		120-180
SINGLE-LEG	6RM	6		90			80%	5		120-180
SQUATS	6RM	6		90		SEATED ROW	8RM	8		90
	6RM	6		90			8RM	8		90
STEP UPS	8RM	8		90			8RM	8		90
(Each Leg)	8RM	8		90		DB PUSH	6RM	6		90
	8RM	8		90		PRESS	6RM	6		90
GOOD	8RM	8		90			6RM	6		90
MORNINGS	8RM	8		90		LAT PULLDOWNS	6RM	6		90
	8RM	8		90		or PULL UPS	6RM	6		90
LEG CURLS	8RM	8		90			6RM	6		90
	8RM	8		90		DB SHRUGS	8RM	8		90
	8RM	8		90			8RM	8		90
							8RM	8		90
						NECK COMPLEX	8RM	8		90
						(W/ Partner)	8RM	8		90
							8RM	8		90
MAINTENANCE (WEEK 6)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 6	REST			Clean Max		WK 6	REST
	PERCENT	SET/REP		(secs)			PERCENT	SET/REP		(secs)
HANG CLEANS	75%	4		120-180		BENCH PRESS	60%	8		60-90
	80%	4		120-180			70%	8		90-120
	80%	4		120-180			80%	5		120-180
SINGLE-LEG	6RM	6		90			80%	5		120-180
SQUATS	6RM	6		90		SEATED ROW	8RM	8		90
	6RM	6		90			8RM	8		90
STEP UPS	8RM	8		90			8RM	8		90
(Each Leg)	8RM	8		90		DB PUSH	6RM	6		90
	8RM	8		90		PRESS	6RM	6		90
GOOD	8RM	8		90			6RM	6		90
MORNINGS	8RM	8		90		LAT PULLDOWNS	6RM	6		90
	8RM	8		90		or PULL UPS	6RM	6		90
LEG CURLS	8RM	8		90			6RM	6		90
	8RM	8		90		DB SHRUGS	8RM	8		90
	8RM	8		90			8RM	8		90
							8RM	8		90
						NECK COMPLEX	8RM	8		90
						(W/ Partner)	8RM	8		90
							8RM	8		90