STRENGTH TRAINING
OFF SEASON 2-BASIC STRENGTH 2 (WEEK 9)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 9	REST			Clean Max		WK 9	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 9	REST			Clean Max		WK 9	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 2-BASIC STRENGTH 2 (WEEK 10)
WORKOUT 1	Bench Max					WORKOUT 2	Bench Max
	Squat Max						Squat Max
	Clean Max		WK 10	REST			Clean Max		WK 10	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 10	REST			Clean Max		WK 10	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