Bottom Squat Bar type selection Stance Width Box height / No box Pin height / No pin Shoe variations

Special Means except bands Squat 12" Box Squat 11" Box Squat Wide Squat SSB Squat SSB Box Squat (height?) Olympic Squat 12" Squat (box used as depth check) 11" Squat

Top Squat Bar type selection Stance Width Box height / No box Pin height / No pin Gear Selection Special Means Squat +360b Squat +460bp Squat +360b +90c Box Squat +360b Box Squat +460bp Box Squat +360b +90c SSB Squat +360b Suit Squat SSB Suit Squat High Box Squats

Up Bottom Bench Grip Width Ply/Low pin/none Inclination Special Means except bands Bench Ply Press Medium Grip Bench Close Grip Bench Bench +90c Incline Bench Top Bench Main Grip Width Ply/Low Pin/none Gear selection Special Means Shirt Bench Bench +180pp Ply Press +180pp +90c Medium Grip Bench +180pp Reverse Band Bench Bench +270ppmm Bench +360pppp Reverse Band Bench +90c

Special Means additions ISO ISO MIO Bands / Reverse Bands Chains Weight Release

Miscelaneous Longevity work External rotation TKE's Hi-Rep recovery work Stretching (static and dynamic) Abs Horizontal / Vertical pulling Low intensity agility/mobility drills

Conditioning Sleds Trips Time/Distance of trips Total Volume (# of trips or total time) Load Sprints Sets Distance "Go" time Hills?

Bottom Deadlift Stance Width Stand on mats/plates? / how high? Rack height? Specialty Movements? Special Means except bands, WR SSB Pin 9 Squat Pull SSB Pin 9 Squat Pull +90c Deadlift Deadlift off 45lb plate Deadlift off 100lb plate Deadlift off 6" box Coan Sumo DL above variations +90c

Lower Body Top Deadlift Stance Width Stand on mats/plates? / how high? Rack height? Specialty Movements? Gear Selection Special Means except WR Deadlift + mini Rack Pull Reverse Band DL Reverse Band DL +90c SSB Pin 9 Squat Pull + bands

Top Bench Assist Grip Width Board Height / No boards Pin height / no pins Gear Selection Inclination Special Means 2Board Press 3Board Press 4Board Press Pin 7 Lockouts Floor Press Close Grip Floor Press +90c

Upper Body Shoulder Assistance Incline / Overhead Variant Standing/Seated (if overhead) Grip Width Military / BTN positioning ROM Variants Special Means except bands Seated Militarys Push Press Incline Close Grip Incline Fat Bar Variants Standing Military +90c Standing OHP Pin __ Lockouts

us Passive Recovery Contrast Showers Contrast Baths Salt Baths Ice Baths Ice Packs Ice Massage Massage

Foam Roll Trigger Point

ng Barbell Circuit RDL Bent Row Front Squat Push Press Split Squat Hang Snatch + OHSQ 6 reps each exercise Don't drop the bar between exercises start with 85lbs 2:1 Work to Rest Repeat for 10 total minutes

dy Posterior Chain Assistance Good Mornings SLDL off floor SLDL off 100lb plate SLDL off 6" box Sumo SLDL RDL Sled Dragging Zercher Lifts Snatch Grip DL Quad Assistance Front Squat Split Squat Bulgarian Split Squat Split Squat standing on a box Leg Press Special Means

Tricep Assistance Press / Extension Grip Width Boards / Pins / None Inclination Special Means Close Grip 3Board Press +/- bands Close Grip Bench +90c J.M. Press Close Grip Incline +/- 90c

Lats / Upper Back Bent Rows DB Rows Lever Rows Pullups Weighted Pullups Arm over Arm Pull Low Pully Rows Chest Supported Rows Rowing Sled Drags Band Pull Aparts Face Pulls Pull Downs

Abs Overhead Squat Snatch / Hang Snatch Hang Snatch + OHSQ One Arm DB Snatch Band Wood Choppers Weighted Situps Landmines

Planning Phase Def's Off season General phase description intended to guide movement selection away from classic lifts and their variations In season General phase description intended to guide movement selection toward variations of the classic lifts Peaking General phase description intended to guide movement selection toward the classic lifts themselves. Block Def's Lo to Med Intensity Med to Hi Intensity

Volume Intensity

Efforts Overloads no "reps" in the traditional sense no RPE's in the traditional sense Heavy walkouts, static holds, etc 100-120% of max Max Effort 1-3 reps 9-10 RPE heavy grinds 90+% Sub-Max Effort 2-5 reps 8-9 RPE Generally 80-90% Repeated Effort 4-10 reps 8-10 RPE spans from 50-85% Dynamic Effort Doubles @7-8 Triples @7-8 x4 @7-8 Percents vary

ssic lifts and their variations ns of the classic lifts ssic lifts themselves.

Weekly Stress Level Intensity Monday Slot 1 Monday Slot 2 Monday Slot 3 Thursday Slot 1 Thursday Slot 2 Thursday Slot 3 Notes: Weekly Stress Level Intensity Tuesday Slot 1 Tuesday Slot 2 Tuesday Slot 3 Friday Slot 1 Friday Slot 2 Friday Slot 3 Notes: Extra Workout Guidance

Exercise Intensity

Volume

RPE

Squat and Deadlift Training

Bench Training

Goal Date Planned Macro Progression: Events to consider: Squat / Deadlift MacroCycle Goals: Week Notes 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Phase

Training Block

Template

Bench MacroCycle Goals: Week Notes 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

Phase

Training Block

Template

17 18 19 20

MicroCycle (Stress / Intensity)

Percent

Extra Workout Guidance

MicroCycle (Stress / Intensity)

Percent

Extra Workout Guidance

Prime Squat

Secondary Squat

Squat Supplement

Prime Deadlift

Prime Bench Main

Prime Bench Assist Prime Bench Supplement

Second Bench Main

Secondary Deadlift

Deadlift Supplement

Second Bench Assist

Second Bench Supplement

Meet

Date

Weeks from last meet

Comments

RPE 10 9 8 7 6 5 4 3 2 1

Description Approaching failure. Last 1 or 2 reps is a tough grind. No reps left over at the end of the set. DOES NO Tough work set. The last rep is a grind. Maybe 1 rep left in the tank. Solid work weight. Lifter physically can't maintain bar speed into the last part of the set. Usually 2-5 rep Speed weight. Bar speed should be high, but only if you put maximum effort on the bar. Usually 4-5 rep Light speed work. Bar should move very quickly. Should be able to perform many sets of 5 with short re Recovery work. Easily 20+ reps. Extremely easy. Walking

RPE 10 9 8 7

x12 62 60 58 56

x11 64 62 60 58

x10 66 64 62 60

x9 68 66 64 62

x8 71 68 66 64

x7 74 71 68 66

over at the end of the set. DOES NOT MEAN GO TO FAILURE!!!

e last part of the set. Usually 2-5 reps left in each set. um effort on the bar. Usually 4-5 reps left in the tank on each set. o perform many sets of 5 with short rest w/o fatigue

x6 77 74 71 68

x5 80 77 74 71

x4 85 80 77 74

x3 90 85 80 77

x2 95 90 85 80

x1 100 95 90 85

Squat +100p Use a choked light band and a tensioner +50m Use a choked mini band and a tensioner +150pm Use a choked light and mini band and a tensioner +360b Use a choked strong band and a tensioner Bench +180pp Use a doubled light band +90mm Use a doubled Mini band +270ppmm Use a doubled light and mini band Deadlift +220m Use a mini band on a Jump Stretch platform General Use 90 pounds of chains

+90c

The general rule on +____ on exercises is the number represents the additional weight at the top (highly approximated) and the letter denotes the band/chain being used. This way you can be clear with how it is set up without being extremely wordy every time. If you use dumbbells to hold down the bands, it also helps by letting you know how big of a dumbbell you need. These only include band combinations I am familiar with. Feel free to generate your own.