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Football
MAC POWER
POST-SEASON
CONDITIONING MANUAL
STRENGTH PHASE
FEB or JUNE
4 DAY WORKOUT
OLY/PWR LIFT SPLIT
MED VOLUME/HIGH INTENSITY
4 sets of 6-5/75-85% 1RM
FOUNDATION
NUTRITION
General Nutritional Guidelines
1.
Drink lots of water drink 10-12 8 ounce glasses of water a day. Avoid soda, and limit fruit
juice. Water flushes out the body of toxins, provides a feeling of being full so you don't eat as much, and
might speed up the metabolism causing you to burn more calories.
2.
Do not skip a meal each meal should have a protein component and a carbohydrate component
from fruits or vegetables.
3.
Eat breakfast this provides a consistent amount of energy for the body sparing muscle mass
frombeing burned for energy.
4.
Eat smaller, more frequent meals eat 4-5 small-medium meals a day. Eat three meals to the
point of being satisfied - NOT full. Then supplement with two small meals spaced in between the
regular three meals.
Protein lean red meat, turkey, chicken (boost your protein intake when performing high intensity
strength training)
Carbohydrates green and yellow veggies, fruits (boost your carbohydrate intake as your running
volume increases)
Carbohydrate Table
Best Carb Choice
Acorn Squach
Black Beans
Butter Beans
Cherries
Cucumber or Pickles
Egg Noodles
Eggplant
Fettuccini
Green Beans
Kidney Beans
Lentils
Mushrooms
Nectarines
Onions
Pears
Plums
Split Peas
All-Bran Cereal
Baked Beans
Bran Chex
Brown or Wild Rice
Cheerios
Cream of Wheat
Multi-Grain Bread
New Boiled Potatoes
Oat Bran
Oatmeal
Pita Bread
Rye Bread
Special K
Tortillas
Unsweetened Fruit
Juice
Sweet Potatoes
Whole Grain Bread
Apples
Banana Cake
Bananas
Cornmeal
Grapes
Green Peas
Macaroni
Oatmeal Cookies
Popcorn
Pound Cake
Riasins
Ravioli
Spaghetti
Sweet Corn
Wheat Crakers
Fats nuts and seeds (this is a gret source of Vitamin E and essential fats which are good for energy and
producing hormones)
Fiber this is a type of carbohydrate that aids in digestion and provides a full feeling that will cause you
to eat less.
Sources of grains and fiber: beans, peas, brown rice, whole corn, whole wheat, oats, All-Bran Cereal,
Raisin Bran, Puffed Wheat Cereal, Shredded Wheat, peanuts, carrots, sunflower seeds, cauliflower, pears,
bananas, peaches, apples, oranges, dried figs, dried apricots, raisins, prunes.
Decrease your 'third choice' carbohydrate intake by 10-15%. Maintain your intake of green and
yellow vegetables and fruits and fiber
Plan your meals. This will allow you to better control the quality of food you eat.
Take a bottle of water and a snack with you if you know you will be away from easy sources of
food.
Do not skip meals, especially breakfast. This will help keep you from overeating.
Eat high protein foods as a snack in the evening to help increase protein intake and decrease
hunger. Great examples include: peanut butter sandwich and milk, egg whites, protein shake
Trim excess fat and skin away from meat and poultry before cooking
When at a restaurant, be aware of the size of the meal. Restaurants usually serve oversized
portions. One way of limiting the size of a meal is to share with a friend.
Eat more frequently (5-6 meals per day) don't stuff yourself at each meal (you'll only get fat).
Spread your calories out during the day.
Always eat breakfast even if it's not a complete breakfast, eat something healthy.
Increase your protein intake through high protein snacks such as peanut butter sandwiches,
yogurt, egg whites, turnkey sandwich, milk, protein shakes, high protein energy bars.
Eat a high protein-late evening snack before bed. Keep the carbohydrate level low when eating at
this time.
Supplement with a Whey Protein Shake for 2 of your 5-6 daily meals.
Supplementation
According to an NCAA survey, approximately 60% of college age athletes are currently
using nutritional supplements. Obviously, as coaches, we want our athletes to
perform at their peak and reach their potential. This is what we want you to know
before engaging in supplementation.
Fallacies of Supplementation
athletes may focus more on the supplement than what is in their daily diet
supplements are NOT a substitute for proper eating and hydration
more is NOT better, and is almost always worse
natural and safe are not the same thing
supplements are not well regulated and have no guarantee of positive or negative effects
supplements can interact (negatively) with one another or with a prescription medication
androstenedione
norandro
DHEA
Human Growth Hormone
HMB (hydroxy methylbutyrate)
GHB/GBL
Natural Supplementation
Certain foods eaten as snacks in between meals will help you gain lean body mass.
Milk
fruit-mixed milk shakes (favorite fruit, milk, powdered milk and plain or vanilla yogurt)
bananas
Herbal Supplements
The herbal supplement industry is huge and unregulated. Since unregulated, any claim to effects can be
made without serious testing being performed. Many are harmless and have absolutely no effect. Some,
though, can cause allergic reactions and can interfere with prescription medications.
Vitamin/Mineral Supplements
Many athletes think that taking a vitamin/mineral supplement will correct poor dietary habits. A bad diet
with vitamin/minerals is a well supplemented bad diet. Again, a balanced diet must be achieved first. If
an athlete wants to take a vitamin/mineral, it should be taken everyday and should be a
multivitamin/mineral supplement instead of individual vitamins.
realize that what works for one person does not always work for another.
Write down everything you eat for two weeks and HONESTLY appraise your dietary habits Good
or Bad?
Educate yourself about nutrition know what and what not, how much, and when to eat and drink
the person selling the supplement will probably tell you anything to get your money.
Dehydration
Alcohol is a powerful diurectic which can cause severe dehydration and electrolyte
imbalances.
When dehydrated, an athlete is at greater risk for muscular injuries such as: cramps,
muscle pulls and muscular strains.
Dehydration also contributes to decreased appetite and muscle wasting (losing muscle
mass)
Testosterone
Performance
Alcohol use will also result in impaired reaction time and mental acuity for up to several
days
Fat Storage
Alcohol has seven calories per gram (carbohydrate & protein = 4 calories/g; fat = 9
calories/g)
Alcohol destroys amino acids, the building block of muscle, and stores it as fat
Energy pathways are impaired and large amounts of lactic acid are produced resulting in
fatigue, reduced recovery and post exercise soreness
Social
Alcohol is a central nervous system depressant and can impair judgment which can lead to
injured
Alcohol use has been associated with an increase homicides, suicides, fatal auto accidents
and fights
Impaired judgment and decreased inhibition (ability to say NO) has resulted in
numerous cases of date rape
POST-SEASON WARM-UP
DAY 1/DAY 3
Circuit 2 sets
1.
2.
3.
4.
5.
6.
Crunches x 20
Light Dumbbell Shrugs x 15
Light Dumbbell Pullovers x 10
Light Dumbbell Chest Flys x 10
Light Dumbbell Shoulder Press x 10
Jumping Jacks x 20
DAY 2/DAY 4
Circuit 2 sets
1.
2.
3.
4.
5.
CONVERSION CHARTS
How to use the conversion chart:
The conversion charts are used to estimate the amount of weight you are going to use for each weight training
set. Please note that a series of charts are provided that represent all the rep progressions used in the design
of the program. The use of these charts requires that you gain a fairly accurate indication of your strength
levels in each lift. If you do not have an idea of what your max is for a certain lift, you should shoot for a lower
maximum weight until you can prove to yourself that you can handle a heavier maximum weight. Then begin
to progress for that weight.
As you get stronger, you will be able to complete more reps with the prescribed weight. At that point, bump up
to the next higher maximum weight level.
See the example of the chart below...
3 sets of 10
MAX
Set 1
Set 2
Set 3
100
65
70
75
110
70
75
85
120
80
85
90
130
85
90
90
140
90
100
105
150
100
105
115
160
105
110
120
170
110
120
130
180
115
125
135
190
125
135
145
As an example, you feel your best effort in the Clean is 170 lbs. Simply use the three weight amounts
indicated on the chart that correspond with your 170 max. In this example, the amounts used for each set
would be: 110 for the 1st set, 120 for the 2nd set, and 130 for the 3rd set.
If fewer sets are prescribed that what the chart indicates, use the heavier two or last sets on the chart. An
example would be an exercise calling for 2 sets of 10. Assuming the same max of 170 pounds, the 1st set
would be performed with 120 pounds and the 2nd with 130.
1 RM CHART
REPS
2
3
4
5
6
7
8
9
10
100
95
90
90
85
85
85
80
80
75
110
105
100
95
95
95
90
90
85
85
120
115
110
105
105
100
100
95
95
90
130
125
120
115
110
110
110
105
100
100
140
135
130
125
120
120
115
115
110
105
150
145
140
135
130
125
125
120
115
115
160
150
145
140
140
135
135
130
125
120
170
160
155
150
145
145
140
140
135
130
180
170
165
160
155
150
150
145
140
135
190
180
175
170
160
160
160
155
150
145
REPS
2
3
4
5
6
7
8
9
10
200
190
185
175
175
170
165
160
155
150
210
200
195
185
180
175
175
170
165
160
220
210
200
195
190
185
185
180
170
165
230
220
210
205
200
195
190
185
180
175
240
230
220
210
210
205
200
195
185
180
250
240
230
220
215
210
210
205
195
190
260
245
240
230
225
220
215
210
205
200
270
255
250
240
235
230
225
220
210
205
280
265
260
250
240
235
230
225
220
215
290
275
265
255
250
245
240
235
225
220
REPS
2
3
4
5
6
7
8
9
10
300
285
275
265
260
255
250
245
235
230
310
295
285
275
270
260
255
250
240
235
320
305
295
285
275
270
265
260
250
245
330
315
305
290
285
280
275
265
255
250
340
325
315
300
295
285
280
275
265
260
350
335
320
310
305
295
290
285
275
265
360
340
330
320
310
305
300
290
280
275
370
350
340
325
320
315
305
300
290
280
380
360
350
335
330
320
315
310
295
290
390
370
360
345
335
330
325
315
305
295
REPS
2
3
4
5
6
7
8
9
10
400
380
370
355
345
340
330
325
310
305
410
390
375
365
355
345
340
330
320
310
420
400
385
370
365
355
350
340
330
320
430
410
395
380
370
365
355
350
335
325
440
420
405
390
380
370
365
355
345
335
450
430
415
395
390
380
375
360
355
345
460
435
425
405
400
390
380
375
360
350
470
445
430
415
405
395
390
380
365
355
480
455
440
425
415
405
400
390
375
365
490
465
450
435
425
415
405
395
380
370
REPS
2
3
4
5
6
7
8
9
10
500
475
460
445
435
425
415
405
390
380
510
485
470
450
440
430
425
415
400
390
520
495
480
460
450
440
430
420
405
395
530
505
490
470
460
450
440
430
415
405
540
515
500
480
470
460
450
440
425
415
550
525
510
490
480
470
460
450
435
425
560
535
520
500
490
480
470
460
445
435
570
545
530
510
500
490
480
470
455
445
580
555
540
520
510
500
490
480
465
455
590
565
550
530
520
510
500
490
475
465
5 x 12 CHART
SET
1
2
3
4
5
100
50
55
55
60
60
110
55
60
60
65
65
120
60
65
65
70
70
130
65
70
70
80
80
140
70
75
75
85
85
150
75
85
85
90
90
160
80
90
90
95
95
170
85
95
95
100
100
180
90
100
100
110
110
190
95
105
105
115
115
SET
200
100
110
110
120
120
210
105
115
115
125
125
220
110
120
120
130
130
230
115
125
125
140
140
240
120
130
130
145
145
250
125
140
140
150
150
260
130
145
145
155
155
270
135
150
150
160
160
280
140
155
155
170
170
290
145
160
160
175
175
300
150
165
165
180
180
310
155
170
170
185
185
320
160
175
175
190
190
330
165
180
180
200
200
340
170
185
185
205
205
350
175
195
195
210
210
360
180
200
200
215
215
370
185
205
205
220
220
380
190
210
210
230
230
390
195
215
215
235
235
400
200
220
220
240
240
410
205
225
225
245
245
420
210
230
230
250
250
430
215
235
235
260
260
440
220
240
240
265
265
450
225
245
245
270
270
460
230
255
255
275
275
470
235
255
255
280
280
480
240
265
265
290
290
490
245
270
270
295
295
500
250
275
275
300
300
510
255
280
280
305
305
520
260
285
285
310
310
530
265
290
290
320
320
540
270
300
300
325
325
550
275
305
305
330
330
560
280
310
310
335
335
570
285
315
315
340
340
580
290
320
320
350
350
590
295
325
325
355
355
600
300
330
330
360
360
610
305
335
335
365
365
620
310
340
340
370
370
630
315
345
345
380
380
640
320
350
350
385
385
650
325
355
355
390
390
660
330
360
360
395
395
670
335
370
370
400
400
680
340
375
375
410
410
690
345
380
380
415
415
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
5 x 10 CHART
SET
1
2
3
4
5
100
50
55
60
65
70
110
55
60
65
70
75
120
60
65
70
80
85
130
65
70
80
85
90
140
70
75
85
90
100
150
75
80
90
100
105
160
80
85
95
105
110
170
85
90
100
110
120
180
90
95
110
115
125
190
95
100
115
125
135
SET
200
100
110
120
130
140
210
105
115
125
135
145
220
110
120
130
145
155
230
115
125
140
150
160
240
120
130
145
155
170
250
125
140
150
165
175
260
130
145
155
170
180
270
135
150
160
175
190
280
140
155
170
180
195
290
145
160
175
190
205
300
150
165
180
195
210
310
155
170
185
200
215
320
160
175
190
210
225
330
165
180
200
215
230
340
170
185
205
220
240
350
175
195
210
230
245
360
180
200
215
235
250
370
185
205
220
240
260
380
190
210
230
245
265
390
195
215
235
255
275
400
200
220
240
260
280
410
205
225
245
265
280
420
210
230
250
270
295
430
215
235
260
280
300
440
220
240
265
285
310
450
225
250
270
295
315
460
230
255
275
300
320
470
235
260
280
305
330
480
240
265
290
310
335
490
245
270
295
320
345
500
250
275
300
325
350
510
255
280
305
330
355
520
260
285
310
340
365
530
265
290
320
345
370
540
270
295
325
350
380
550
275
300
330
360
385
560
280
310
335
365
390
570
285
315
340
370
400
580
290
320
350
375
405
590
295
325
355
385
415
600
300
330
360
390
420
610
305
335
365
395
425
620
310
340
370
405
435
630
315
345
380
410
440
640
320
350
385
415
450
650
325
360
390
425
455
660
330
365
395
430
460
670
335
370
400
435
470
680
340
375
410
440
475
690
345
380
415
450
485
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
5 x 8 CHART
SET
1
2
3
4
5
100
55
60
65
70
75
110
60
65
70
75
80
120
65
70
75
80
90
130
70
75
80
90
95
140
75
85
90
95
100
150
80
90
95
100
110
160
85
95
100
110
115
170
90
100
105
115
125
180
95
110
115
120
120
190
100
115
120
130
140
SET
200
110
120
125
135
145
210
115
125
130
145
155
220
120
130
140
150
160
230
125
140
145
155
170
240
130
145
150
165
175
250
140
150
160
170
185
260
145
155
165
175
190
270
150
160
170
185
195
280
155
170
175
190
205
290
160
175
185
195
210
300
165
180
190
205
220
310
170
185
195
210
225
320
175
190
200
220
235
330
180
200
210
225
240
340
185
205
215
230
250
350
195
210
220
240
255
360
200
215
225
245
265
370
205
225
235
250
270
380
210
230
240
260
275
390
215
235
245
265
285
400
220
240
260
270
290
410
225
245
265
280
300
420
230
250
270
285
305
430
235
255
275
290
315
440
240
265
285
300
320
450
250
270
290
305
330
460
255
275
295
315
335
470
260
280
300
320
345
480
265
290
310
325
350
490
270
300
320
335
360
500
275
300
315
340
365
510
280
305
320
345
370
520
285
315
330
355
380
530
290
320
335
360
385
540
295
325
340
365
395
550
300
330
345
375
400
560
310
335
355
380
410
570
315
340
360
390
415
580
320
350
365
395
425
590
325
355
370
400
430
600
330
360
380
410
440
610
335
365
385
415
445
620
340
370
390
420
455
630
345
375
395
430
460
640
350
385
405
435
465
650
360
390
410
440
475
660
365
395
415
450
480
670
370
400
420
455
490
680
375
405
430
460
495
690
380
415
435
470
505
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
SET
1
2
3
4
5
4 x 6 CHART
SET
1
2
3
4
100
65
70
75
80
110
70
75
80
90
120
75
80
90
100
130
80
90
95
105
140
90
95
100
115
150
95
100
110
125
160
100
110
115
130
170
105
115
125
140
180
115
120
120
150
190
120
130
140
155
SET
200
135
140
145
160
210
145
150
155
170
220
150
155
160
180
230
155
165
170
190
240
165
170
175
195
250
170
180
185
205
260
175
185
190
215
270
185
190
195
220
280
190
200
205
230
290
195
205
210
240
300
205
215
220
245
310
210
220
225
255
320
220
225
235
260
330
225
235
240
270
340
230
240
250
280
350
240
250
255
285
360
245
255
265
295
370
250
265
270
305
380
260
270
275
310
390
265
275
285
320
400
270
285
290
330
410
280
290
300
335
420
285
300
305
345
430
290
305
315
355
440
300
310
320
360
450
305
320
330
370
460
315
325
335
375
470
320
335
345
385
480
325
340
350
395
490
335
350
360
400
500
340
355
365
410
510
345
360
370
420
520
355
370
380
425
530
360
375
385
435
540
365
385
395
445
550
375
390
400
450
560
380
400
410
460
570
390
405
415
465
580
395
410
425
475
590
400
420
430
485
600
410
425
440
490
610
415
435
445
500
620
420
440
455
510
630
430
445
460
515
640
435
455
465
525
650
440
460
475
535
660
450
470
480
540
670
455
475
490
550
680
460
485
495
560
690
470
490
505
565
1
2
3
4
SET
1
2
3
4
SET
1
2
3
4
SET
1
2
3
4
SET
1
2
3
4
4 x 5 CHART
SET
1
2
3
4
100
70
75
80
85
110
75
85
85
95
120
80
90
95
100
130
90
100
100
110
140
95
105
110
120
150
100
115
115
130
160
110
120
125
135
170
115
130
135
145
180
120
135
140
155
190
130
145
150
160
SET
200
135
150
155
170
210
145
160
165
180
220
150
165
170
185
230
155
175
180
195
240
165
180
185
205
250
170
190
195
215
260
175
195
205
220
270
185
205
210
230
280
190
210
220
240
290
195
220
225
245
300
205
225
235
255
310
210
235
240
265
320
220
240
250
270
330
225
250
255
280
340
230
255
265
290
350
240
265
275
300
360
245
270
280
305
370
250
280
290
315
380
260
285
295
325
390
265
295
305
330
400
280
300
310
340
410
285
310
320
350
420
295
315
330
355
430
300
325
335
365
440
310
330
345
375
450
315
340
350
385
460
320
345
360
390
470
330
355
365
400
480
335
360
375
410
490
345
370
380
415
500
350
375
390
425
510
355
385
400
435
520
365
390
405
440
530
370
400
415
450
540
380
405
420
460
550
385
415
430
470
560
390
420
435
475
570
400
430
445
485
580
405
435
450
495
590
415
445
460
500
600
420
450
470
510
610
425
460
475
520
620
435
465
485
425
630
440
475
490
535
640
450
480
500
545
650
455
490
505
555
660
460
495
515
560
670
470
505
525
570
680
475
510
530
580
690
485
520
540
585
1
2
3
4
SET
1
2
3
4
SET
1
2
3
4
SET
1
2
3
4
SET
1
2
3
4
POST-SEASON
Rest 1 minute between all sets and 2 minutes between exercises
MONDAY
EXERCISES
Bench Press
Seated Row
DB Incline Bench
Pulldowns (OHG)
Military
Close Grip Push-Ups
& Sissy Pull-Ups
TUESDAY
EXERCISES
Front Squat
Deadlift
GH Raise
Leg Press
Leg Curls
Toe Raises
THURSDAY
EXERCISES
WEEK 1
SETS/REPS
MAX EST
WEEK 2
SETS/REPS
MAX EST
WEEK 3
SETS/REPS
MAX EST
WEEK 4
SETS/REPS
5 x 12
5 x 12
5 x 12
5 x 12
5 x 12
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5x8
5x8
5x8
5x8
5x8
2 x *NF
2 x *NF
2 x *NF
2 x *NF
WEEK 1
SETS/REPS
MAX EST
5 x 12
5 x 12
Base 20
5 x 12
2 x 12
2 x 12
SETS/REPS
MAX EST
5 x 10
5 x 10
Base 22
5 x 10
2 x 12
2 x 12
WEEK 1
SETS/REPS
WEEK 2
MAX EST
SETS/REPS
MAX EST
5 x 10
5 x 10
Base 24
5 x 10
2 x 12
2 x 12
WEEK 2
SETS/REPS
WEEK 3
MAX EST
WEEK 4
SETS/REPS
MAX EST
WEEK 4
SETS/REPS
Incline Bench
Pulldowns (UHG)
Close Grip Bench
One Arm DB Row
5 x 12
5 x 12
5 x 12
5 x 12
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5 x 10
5x8
5x8
5x8
5x8
DB Alternate Shoulder
Press
5 x 12
5 x 10
5 x 10
5x8
2 x *NF
2 x *NF
2 x *NF
2 x *NF
FRIDAY
EXERCISES
Squats
DB Deadlift
Good Mornings
Leg Press
Leg Curls
Toe Raises
WEEK 1
SETS/REPS
5 x 12
5 x 12
3 x 12
5 x 12
2 x 12
2 x 12
MAX EST
WEEK 2
SETS/REPS
5 x 10
5 x 10
3 x 10
5 x 10
2 x 12
2 x 12
MAX EST
WEEK 3
SETS/REPS
5 x 10
5 x 10
3 x 10
5 x 10
2 x 12
2 x 12
MAX EST
5x8
5x8
Base 26
5x8
2 x 12
2 x 12
WEEK 3
SETS/REPS
MAX EST
MAX EST
MAX EST
WEEK 4
SETS/REPS
5x8
5x8
3x8
5x8
2 x 12
2 x 12
MAX EST
POST-SEASON
Rest 1 minute between all sets and 2 minutes between exercises
MONDAY
EXERCISES
Bench Press
Seated Row
DB Incline Bench
Pulldowns (OHG)
Military
Close Grip Push-Ups &
Sissy Pull-Ups
TUESDAY
EXERCISES
Front Squat
Deadlift
GH Raise
Leg Press
Leg Curls
Toe Raises
THURSDAY
EXERCISES
Incline Bench
Pulldowns (UHG)
Close Grip Bench
One Arm DB Row
DB Alternate Shoulder
Press
Reverse Dips & Sissy PullUps
FRIDAY
EXERCISES
Squats
Single Leg DB Deadlift
Good Mornings
Leg Press
Leg Curls
Toe Raises
WEEK 5
SETS/REPS
MAX EST
WEEK 6
SETS/REPS
MAX EST
WEEK 7
SETS/REPS
MAX EST
WEEK 8
SETS/REPS
4x6
4x6
4x6
4x6
4x6
4x6
4x6
4x6
4x6
4x6
4x5
4x5
4x5
4x5
4x5
4x5
4x5
4x5
4x5
4x5
2 x *NF
2 x *NF
2 x *NF
2 x *NF
WEEK 5
SETS/REPS
MAX EST
4x6
4x6
Base 20
4x6
2 x 12
2 x 12
MAX EST
4x6
4x6
Base 22
4x6
2 x 12
2 x 12
WEEK 5
SETS/REPS
WEEK 6
SETS/REPS
MAX EST
WEEK 7
SETS/REPS
4x5
4x5
Base 24
4x5
2 x 12
2 x 12
WEEK 6
SETS/REPS
MAX EST
MAX EST
WEEK 8
SETS/REPS
MAX EST
WEEK 8
SETS/REPS
4x6
4x6
4x6
4 x 6 ea
4x6
4x6
4x6
4 x 6 ea
4x5
4x5
4x5
4 x 5 ea
4x5
4x5
4x5
4 x 5 ea
4 x 6 ea
4 x 6 ea
4 x 5 ea
4 x 5 ea
2 x *NF
2 x *NF
2 x *NF
2 x *NF
WEEK 5
SETS/REPS
4x6
4 x 6 ea
3 x 12
4x6
2 x 12
2 x 12
MAX EST
WEEK 6
SETS/REPS
4x6
4 x 6 ea
3 x 12
4x6
2 x 12
2 x 12
MAX EST
WEEK 7
SETS/REPS
4x5
4 x 5 ea
3 x 10
4x5
2 x 12
2 x 12
MAX EST
4x5
4x5
Base 26
4x5
2 x 12
2 x 12
WEEK 7
SETS/REPS
MAX EST
MAX EST
MAX EST
WEEK 8
SETS/REPS
4x5
4 x 5 ea
3 x 10
4x5
2 x 12
2 x 12
MAX EST
FLEXIBILITY ROUTINE
Following your workout, complete each of these stretches holding each stretch for 10-20 seconds each.