|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| STRENGTH TRAINING |
|
|
| OFF SEASON
1-HYPERTROPHY (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) |
|
| BACK SQUAT |
60% |
5 |
|
45-60 |
|
BENCH PRESS |
60% |
5 |
|
45-60 |
|
| |
65% |
5 |
|
45-60 |
|
|
65% |
5 |
|
45-60 |
|
| |
70% |
10 |
|
75 |
|
|
70% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| DEADLIFT |
70% |
10 |
|
75 |
|
SEATED ROW |
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
ALT. SHOULD |
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
PRESS (DB) |
10RM |
10 |
|
75 |
|
| LEG CURLS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
LAT PULLDOWN |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| SEATED |
10RM |
10 |
|
75 |
|
TRICEP |
10RM |
10 |
|
75 |
|
| CALF RAISES |
10RM |
10 |
|
75 |
|
EXTENSION |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
BICEP CURL (DB) |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| WORKOUT 3 |
Bench Max |
|
|
WORKOUT 4 |
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 CLEAN |
60% |
5 |
|
45-60 |
|
INCLINE BENCH |
65% |
5 |
|
45-60 |
|
| |
65% |
5 |
|
45-60 |
|
PRESS |
70% |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
|
| |
72% |
10 |
|
75 |
|
BENT OVER |
10RM |
10 |
|
75 |
|
|
| FRONT SQUAT |
10RM |
10 |
|
75 |
|
ROW |
10RM |
10 |
|
75 |
|
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
| |
10RM |
10 |
|
75 |
|
LATERAL RAISE |
10RM |
10 |
|
75 |
|
|
| STRAIGHT-LEG |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
| DEADLIFT |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
| |
10RM |
10 |
|
75 |
|
BENT-OVER |
10RM |
10 |
|
75 |
|
|
| SIDE LUNGES |
8RM |
8 |
|
75 |
|
RAISE |
10RM |
10 |
|
75 |
|
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
| |
8RM |
8 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
| BACK LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
|
| |
8RM |
8 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
| STRENGTH TRAINING |
|
|
| OFF SEASON
1-HYPERTROPHY (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) |
|
| BACK SQUAT |
60% |
5 |
|
45-60 |
|
BENCH PRESS |
60% |
5 |
|
45-60 |
|
| |
65% |
5 |
|
45-60 |
|
|
65% |
5 |
|
45-60 |
|
| |
70% |
10 |
|
75 |
|
|
70% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| DEADLIFT |
70% |
10 |
|
75 |
|
SEATED ROW |
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
ALT. SHOULD |
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
PRESS (DB) |
10RM |
10 |
|
75 |
|
| LEG CURLS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
LAT PULLDOWN |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| SEATED |
10RM |
10 |
|
75 |
|
TRICEP |
10RM |
10 |
|
75 |
|
| CALF RAISES |
10RM |
10 |
|
75 |
|
EXTENSION |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
BICEP CURL (DB) |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| WORKOUT 3 |
Bench Max |
|
|
WORKOUT 4 |
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 CLEAN |
60% |
5 |
|
45-60 |
|
INCLINE BENCH |
65% |
5 |
|
45-60 |
|
| |
65% |
5 |
|
45-60 |
|
PRESS |
70% |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
BENT OVER |
10RM |
10 |
|
75 |
|
| FRONT SQUAT |
10RM |
10 |
|
75 |
|
ROW |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
LATERAL RAISE |
10RM |
10 |
|
75 |
|
| STRAIGHT-LEG |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| DEADLIFT |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
BENT-OVER |
10RM |
10 |
|
75 |
|
| SIDE LUNGES |
8RM |
8 |
|
75 |
|
RAISE |
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
| BACK LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
|
|
|
|
|
|
|
|
|
| STRENGTH TRAINING |
|
| OFF SEASON
1-HYPERTROPHY (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) |
|
| BACK SQUAT |
60% |
5 |
|
45 |
|
BENCH PRESS |
60% |
5 |
|
45 |
|
| |
65% |
5 |
|
45 |
|
|
65% |
5 |
|
45 |
|
| |
70% |
10 |
|
75 |
|
|
70% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| DEADLIFT |
70% |
10 |
|
75 |
|
SEATED ROW |
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
ALT. SHOULD |
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
PRESS (DB) |
10RM |
10 |
|
75 |
|
| LEG CURLS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
LAT PULLDOWN |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| SEATED |
10RM |
10 |
|
75 |
|
TRICEP |
10RM |
10 |
|
75 |
|
| CALF RAISES |
10RM |
10 |
|
75 |
|
EXTENSION |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
BICEP CURL (DB) |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| WORKOUT 3 |
Bench Max |
|
|
WORKOUT 4 |
Bench Max |
|
|
| |
Squat Max |
|
|
|
Squat Max |
|
|
| |
Clean Max |
|
WK 4 |
REST |
|
|
Clean Max |
|
WK 4 |
REST |
|
| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
|
| POWER CLEAN |
60% |
5 |
|
45-60 |
|
INCLINE BENCH |
65% |
5 |
|
45-60 |
|
| |
65% |
5 |
|
45-60 |
|
PRESS |
70% |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
BENT OVER |
10RM |
10 |
|
75 |
|
| FRONT SQUAT |
10RM |
10 |
|
75 |
|
ROW |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
LATERAL RAISE |
10RM |
10 |
|
75 |
|
| STRAIGHT-LEG |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| DEADLIFT |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
BENT-OVER |
10RM |
10 |
|
75 |
|
| SIDE LUNGES |
8RM |
8 |
|
75 |
|
RAISE |
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
| BACK LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
|
|
|
|
|
|
|
|
|
| STRENGTH TRAINING |
|
|
| OFF SEASON
1-HYPERTROPHY (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) |
|
| BACK SQUAT |
60% |
5 |
|
45-60 |
|
BENCH PRESS |
60% |
5 |
|
45-60 |
|
| |
65% |
5 |
|
45-60 |
|
|
65% |
5 |
|
45-60 |
|
| |
70% |
10 |
|
75 |
|
|
70% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| DEADLIFT |
70% |
10 |
|
75 |
|
SEATED ROW |
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| LUNGES |
8RM |
8 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
|
ALT. SHOULD |
10RM |
10 |
|
75 |
|
| |
8RM |
8 |
|
75 |
|
PRESS (DB) |
10RM |
10 |
|
75 |
|
| LEG CURLS |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
LAT PULLDOWN |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
|
| SEATED |
10RM |
10 |
|
75 |
|
TRICEP |
10RM |
10 |
|
75 |
|
| CALF RAISES |
10RM |
10 |
|
75 |
|
EXTENSION |
10RM |
10 |
|
75 |
|
| |
10RM |
10 |
|
75 |
|
BICEP CURL (DB) |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
10RM |
10 |
|
75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| WORKOUT 3 |
Bench Max |
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WORKOUT 4 |
Bench Max |
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Squat Max |
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Squat Max |
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Clean Max |
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WK 4 |
REST |
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Clean Max |
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WK 4 |
REST |
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| |
PERCENT |
SET/REP |
|
(secs) |
|
|
PERCENT |
SET/REP |
|
(secs) |
|
| POWER CLEAN |
60% |
5 |
|
45-60 |
|
INCLINE BENCH |
65% |
5 |
|
45-60 |
|
| |
65% |
5 |
|
45-60 |
|
PRESS |
70% |
10 |
|
75 |
|
| |
70% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
|
| |
72% |
10 |
|
75 |
|
|
72% |
10 |
|
75 |
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| |
72% |
10 |
|
75 |
|
BENT OVER |
10RM |
10 |
|
75 |
|
| FRONT SQUAT |
10RM |
10 |
|
75 |
|
ROW |
10RM |
10 |
|
75 |
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| |
10RM |
10 |
|
75 |
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|
10RM |
10 |
|
75 |
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| |
10RM |
10 |
|
75 |
|
LATERAL RAISE |
10RM |
10 |
|
75 |
|
| STRAIGHT-LEG |
10RM |
10 |
|
75 |
|
|
10RM |
10 |
|
75 |
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| DEADLIFT |
10RM |
10 |
|
75 |
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|
10RM |
10 |
|
75 |
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| |
10RM |
10 |
|
75 |
|
BENT-OVER |
10RM |
10 |
|
75 |
|
| SIDE LUNGES |
8RM |
8 |
|
75 |
|
RAISE |
10RM |
10 |
|
75 |
|
| (Each Leg) |
8RM |
8 |
|
75 |
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|
10RM |
10 |
|
75 |
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| |
8RM |
8 |
|
75 |
|
DB SHRUGS |
10RM |
10 |
|
75 |
|
| BACK LUNGES |
8RM |
8 |
|
75 |
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|
10RM |
10 |
|
75 |
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| (Each Leg) |
8RM |
8 |
|
75 |
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|
10RM |
10 |
|
75 |
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8RM |
8 |
|
75 |
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