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		45-60		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 3	REST			Clean Max		WK 3	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