STRENGTH TRAINING
OFF SEASON 1-BASIC STRENGTH (WEEK 5) 
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% 8   45-60 BENCH PRESS 60% 8   45-60
  65% 8   45-60   65% 8   45-60
  75% 6   180   70% 6   180
  80% 5   180   80% 5   180
  80% 5   180   80% 5   180
DEADLIFT 75% 5   180 SEATED ROW 8RM 8   90
  75% 5   180   8RM 8   90
  75% 5   180   8RM 8   90
LUNGES 6RM 6   90   8RM 8   90
(Each Leg) 6RM 6   90 ALT. SHOULD 8RM 8   90
  6RM 6   90 PRESS (DB) 8RM 8   90
LEG CURLS 8RM 8   90   8RM 8   90
  8RM 8   90 LAT PULLDOWN 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90   8RM 8   90
SEATED 10RM 10   75 TRICEP 8RM 8   90
CALF RAISES 10RM 10   75 EXTENSION 8RM 8   90
  10RM 10   75 BICEP CURL (DB) 8RM 8   90
  8RM 8   90
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% 5   120
  70% 5   180   80% 5   180
  80% 4   180   80% 5   180
  80% 4   180 BENT OVER 8RM 8   90
FRONT SQUAT 8RM 8   90 ROW 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90 LATERAL RAISE 8RM 8   90
STRAIGHT-LEG 8RM 8   90   8RM 8   90
DEADLIFT 8RM 8   90   8RM 8   90
  8RM 8   90 BENT-OVER 8RM 8   90
SIDE LUNGES 6RM 6   90 RAISE 8RM 8   90
(Each Leg) 6RM 6   90   8RM 8   90
  6RM 6   90 DB SHRUGS 10RM 10   75
BACK LUNGES 6RM 6   90   10RM 10   75
(Each Leg) 6RM 6   90   10RM 10   75
STRENGTH TRAINING
OFF SEASON 1-BASIC STRENGTH (WEEK 6) 
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)
BACK SQUAT 60% 8   45-60 BENCH PRESS 60% 8   45-60
  65% 8   45-60   65% 8   45-60
  75% 6   180   70% 6   180
  80% 5   180   80% 5   180
  80% 5   180   80% 5   180
DEADLIFT 75% 5   180 SEATED ROW 8RM 8   90
  75% 5   180   8RM 8   90
  75% 5   180   8RM 8   90
LUNGES 6RM 6   90   8RM 8   90
(Each Leg) 6RM 6   90 ALT. SHOULD 8RM 8   90
  6RM 6   90 PRESS (DB) 8RM 8   90
LEG CURLS 8RM 8   90   8RM 8   90
  8RM 8   90 LAT PULLDOWN 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90   8RM 8   90
SEATED 10RM 10   75 TRICEP 8RM 8   90
CALF RAISES 10RM 10   75 EXTENSION 8RM 8   90
  10RM 10   75 BICEP CURL (DB) 8RM 8   90
  8RM 8   90
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 5 REST   Clean Max   WK 5 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% 5   120
  70% 5   180   80% 5   180
  80% 4   180   80% 5   180
  80% 4   180 BENT OVER 8RM 8   90
FRONT SQUAT 8RM 8   90 ROW 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90 LATERAL RAISE 8RM 8   90
STRAIGHT-LEG 8RM 8   90   8RM 8   90
DEADLIFT 8RM 8   90   8RM 8   90
  8RM 8   90 BENT-OVER 8RM 8   90
SIDE LUNGES 6RM 6   90 RAISE 8RM 8   90
(Each Leg) 6RM 6   90   8RM 8   90
  6RM 6   90 DB SHRUGS 10RM 10   75
BACK LUNGES 6RM 6   90   10RM 10   75
(Each Leg)
6RM 6   90   10RM 10   75
STRENGTH TRAINING
OFF SEASON 1-BASIC STRENGTH (WEEK 7) 
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)
BACK SQUAT 60% 8   45-60 BENCH PRESS 60% 8   45-60
  65% 8   45-60   65% 8   45-60
  75% 6   180   70% 6   180
  80% 5   180   80% 5   180
  80% 5   180   80% 5   180
DEADLIFT 75% 5   180 SEATED ROW 8RM 8   90
  75% 5   180   8RM 8   90
  75% 5   180   8RM 8   90
LUNGES 6RM 6   90   8RM 8   90
(Each Leg) 6RM 6   90 ALT. SHOULD 8RM 8   90
  6RM 6   90 PRESS (DB) 8RM 8   90
LEG CURLS 8RM 8   90   8RM 8   90
  8RM 8   90 LAT PULLDOWN 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90   8RM 8   90
SEATED 10RM 10   75 TRICEP 8RM 8   90
CALF RAISES 10RM 10   75 EXTENSION 8RM 8   90
  10RM 10   75 BICEP CURL (DB) 8RM 8   90
  8RM 8   90
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 6 REST   Clean Max   WK 6 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% 5   120
  70% 5   180   80% 5   180
  80% 4   180   80% 5   180
  80% 4   180 BENT OVER 8RM 8   90
FRONT SQUAT 8RM 8   90 ROW 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90 LATERAL RAISE 8RM 8   90
STRAIGHT-LEG 8RM 8   90   8RM 8   90
DEADLIFT 8RM 8   90   8RM 8   90
  8RM 8   90 BENT-OVER 8RM 8   90
SIDE LUNGES 6RM 6   90 RAISE 8RM 8   90
(Each Leg) 6RM 6   90   8RM 8   90
  6RM 6   90 DB SHRUGS 10RM 10   75
BACK LUNGES 6RM 6   90   10RM 10   75
(Each Leg) 6RM 6   90   10RM 10   75