Exercise Set 1 Set 2 Set 3 Set 4

Name 60% 70% 75% 80%

Antawan 275 165 192.5 206.25 220
225 135 157.5 168.75 180
225 135 157.5 168.75 180
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 Set 5 Exercise Set 1 Set 2 Set 3
85% NAME CL 70% 80% 90%
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Set 4 Set 5 Exercise Set 1 Set 2
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Set 3 Set 4 Set 5
70% 75%
Week 1 - Week 4

Day 1
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
BB Hang Clean /5
BB Front Squat /5
BB Over Head Press /5

BB Clean Pulls /5 /5 /5 /5
Rotator Cuff /10 /10 /10 /10

DB Box Jumps /5 /5 /5 /5
Partner Assisted Neck /10 /10 /10 /10

BB Deep Squat /5 /5 /5 /5
Jump Rope /30 /30 /30 /30

Bench Press /10 /8 /6 /4 /2

Cuban Press /5 /5 /5 /5

Military Press /5 /5 /5 /5
Pull- Ups /5 /5 /5 /5

Push- Ups /10-20 /10-20 /10-20 /10-20 /10-20

Dips /10-20 /10-20 /10-20 /10-20 /10-20

Glute Ham /10 /10 /10 /10

Leg Curls /10 /10 /10 /10

Core Exercises
Banded Planks 60 sec. 60 sec 60 sec. 60 sec
Hanging / Floor leg raise /10 /10 /10 /10
Back Hypers /10 /10 /10 /10

Day 2
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Hang Snatch /5
Over Head Squat /5

Snatch Grip Pull /5 /5 /5 /5 /5

Jump Rope /30sec /30sec /30sec /30sec

BB Complex /5 /5 /5 /5

Neck /10 /10 /10 /10

Box Step - Ups /5 /5 /5 /5

 Pull- Ups /10 /10 /10 /10

Incline Bench Press /5 /5 /5 /5

Wall Stick Ups /20 /20 /20 /20

Push- Ups /10-20 /10-20 /10-20 /10-20 /10-20

BB Curls /10-20 /10-20 /10-20 /10-20 /10-20
Calf Raises /10-20 /10-20 /10-20 /10-20 /10-20

Reverse Hypers /10 /10 /10 /10

Good Mornings /10 /10 /10 /10

Additonal Exercises
Ab Circuit 10 x 25
ABC Ankle 2
Stretch and Foam Roll

Rest bewteen sets 2:00 minute rest 2:00 minute rest

Day3 Regeneration
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Hurdle Series

T - Spine Series

Hip Hinge Series

Knee Dominant Series

Exercise Ball Series

Band Excesises

Myofasical Release
 Day 4
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
BB Hang Clean /5
BB Front Squat /5
BB Over Head Press /5

BB Deep Squats /10 /8 /6 /4 /5

Rotator Cuff /10 /10 /10 /10

Hang Clean Squat /5 /5 /5 /5

Partner Assisted Neck /10 /10 /10 /10

Split Jerk /5 /5 /5 /5
Pull- ups /10 /10 /10 /10

Bench Press ( Speed ) /5 /5 /5 /5

Cuban Press /5 /5 /5 /5

Banded Push Ups /10-20 /10-20 /10-20 /10-20

Weighted Dips /10 /10 /10 /10

Glute Ham or Hypers /10 /10 /10 /10

Leg Curls /10 /10 /10 /10

Core Exercises
Banded Planks 60 sec. 60 sec 60 sec. 60 sec
Hanging / Floor leg raise /10 /10 /10 /10

***DELOAD Week 5 ***

Week 6 - 10

Day 1
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
DB Hang Clean 4 4 4 4

BB Back Squat 250 x 10 270x10 305x8-10 325x 8-10

Super Set
DB SA Row
 Day 2
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
 Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5

Day 4
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
 Notes
Peform exercise @ 45 lbs

Peform @ 100-135lbs
Super Set may use bands

Perform DB Box Jump @ 25-50lbs

Superset with above

Perform @ 100-225 lbs

Superset with above

Peform @ 135lbs - 225lbs

Peform with 2 1/2 - 10 lb plates

Peform @ 45 lbs - 65lbs PRESS the ceiling

Peform with a narrow Grip/ Holding Towels

Peform with Band/ Chains

SuperPeform with feet elevated

Peform with HGD or Bands

Superset with above Peform with machine or Bands

Peform 30 sec. each side

Peform holding a 10 - 45 lbs plate

Notes
Peform exercise @ 45 lbs
Superset with above

Peform @ 100-135lbs
superset above

BB Complex =High Pulls, Hang Snatch ( Wide Grip ) Squat -to-Press

Super set with above * Peform each side *

Perform @ 100 lbs max Note applying power with step

Superset with above

Peform @ 85 lbs - 185 lbs

Peform on the wall and keep finger tips engaged

Peform with Band/ Chains

Peform with HGD or Bands

Hinge the hips

Notes
Perform excercise going Up and Under hurdle's. Rock under keeping trail leg straight and front leg bent @ 90 degrees.
Rythm Kicks. Peform exercise with body facing the hurdle's, legs straight and kicking isolated dorsiflexed foot up and over hurdle's
Cat Cow Stretch ( Lower Back ) Peform exercise on all fours ( hand and knee's) Keep check points ( H,S,H,K,A) in a line. Then arch back, by pulling last towa

T-Spine ( Kick Through) 1 Leg Bent and 1 Leg Straight

T- Spine Inchworm Walk - Push Up - to - twist
T- Spine hip flexion.Maintain a netjural spine "check points, ESHKA
Reach for height, make sure you go up on the toe's, then return back to a deep hip hinge
Matrix Stretch- Hip Bridge + Reach, Lunge 3 Way + Reach
RDL tennis ball replacement.Use blue balance pad
Split squat. Perform movemnet slow moving toward the ground. Netural spine " check points"
Multi Directional Lunge series. USE SLIDER

Ball Rotations ( Use Wall ) Peform with palm firmly pressed into the midle of the exercise ball. Rotate clockwise a
Ball Roll Finger tip roll out. PEform by using fingertip to roll the ball away from the midline of the body. Keeping ball firmly press on the wall.

1. Banded Pull- Aparts ( Lateral and Angled) 2. Banded Bench Press 3. Banded Rotator Movement 4. Banded Tricep / Curls 6. Banded Squat/ Good Mornin
Ancillary * Mini band push - up , Wall Walk's , Wall Angels,

Tennis ball, Lacrosse Ball, Foam Roller, Theragun, Power Plate, Manual Releasing ( Trigger Point )
 Notes
Peform exercise @ 135lbs
Peform exercise @ 135lbs
Peform exercise @ 135lbs
Peform exercise @ 135lbs
Peform @ 100-300lbs
Use Red resistant band

Peform @ 100lbs - 135 lbs

Superset with above

Perform @ 100lbs - 135 lbs

Superset with above

Peform @ 135lbs - 225lbs

Peform with 2 1/2 - 10 lb plates

Progression ( Red to Green )

Superset with above

Peform with HGD or Bands

Superset with above Peform with machine or Bands

Peform 30 sec. each side

Peform holding a 10 - 45 lbs plate

Notes
Notes
Notes

Notes
 Prehab/CE/ Activation/ Movement/ Sets Reps Load

Foam Roll,Stretching,Dynamic Movement warm up on turf ( vary /shoe on/ shoe off)
Balance : 3- Way Ham Touch, Toe Reach Squat, MB (Med Ball ) Twistx 15 MB Toe
Touch x 10 1

Plyo- Series ( Skip for Height/Distance,SL Cycles,Depth Drops,Linear Skips , Bounding) 3 10

Linear Mechanics:Accel/Decel ( Day 1) 3 4

Lateral Mechanics:Accel/Decel: ( Day 2 ) 3 4

Multi- Directional Mechanics: Accel/Decel: ( Day 3 ) 3 4

Rest bewteen sets: 2:00 minute rest

Day 1: Day 2:
Date:
Exercise: sets reps wt x rep Exercise: sets reps wt x rep
DB REE Split Squat set #1 6-8 Hex- Bar Dead Lift ( Bilateral/Unilateral)
set #1 6-8
DB Explosive Jumps: Unilateral- Bilateral set #2 6-8 Hurdle Hops ( Straight - Leg, Bilateral)
set #2 6-8 set #2
set #3 6-8 set #3 6-8 set #3
set #4 6-8 DB Chest Press ( Flat, Incline, set
Decline )
#4 6-8 set #4
Unilateral KB Deadlift set #1 8 Standing SL Scorpions set #1 10
KB Swings set #2 8 set #2 10 set #2
set #3 8 set #3 10 set #3
set #4 8 set #4 set #4
DB Lateral Lunge/w Slider set #1 8 Alt/ SA Row set #1 12
Lateral Bound ( Speed ) set #2 8 Banded Pull Aparts set #2 12 set #2
set #3 8 set #3 12 set #3
set #4 / BB Pyramid Curls set #1 10,8,6
DB Push Press set #1 8 set #2 10,8,6 set #2
Ball Slams & Wall Taps ( Over Head- Speed ) *Use Nike Spark Ball ( Lime Green )
set #2 8 set #3 10,8,6 set #3
set #3 8 Banded Tricep Kickbacks set #1 10 e
Shoulder Shrugs set #1 12 set #2 10e set #2
Cuban Press ( Standing or Multi- Angle) set #2 12 set #3 10e set #3
set #3 12 Back Hypers set #1 15
Bent Knee Calf Raises set #1 10 set #2 15 set #2
Power Plate ( 4 way x 10 ) set #2 10 Core:
Conditioning:
5-5, Airdyne, Rope, Burpee - to - Pull Up set #1 15 Med Ball - Russian Twists set #1 30
set #2 15 Plate- Star Ab Crunch set #1 30
Core: KB Pass set #1 30 set #2
Lower Ab work set #1 31 Ab Crunch- Speed set #2 30 set #2
Hanging leg raise set #1 7 Rest bewteen sets 30: sec rest
Back Hypers set #2 11
Hanging leg raise set #2 13
Rest bewteen sets 1:30 min. rest in betweeen sets
Coach : Day 3 : Coach :
Date: Date:
sets reps wt x rep Exercise sets reps wt x rep
set #1 10 Explosive DB Step ups set #1 6-8
set #2 8 Multi - Plan lunges set #2 6-8
set #3 6 set #3 6-8
set #4 4 set #4 6-8
set #1 10 Bilateral BB -Depth Squats set #1 8/4
set #2 8 Assisted Squat Jumps set #2 8/4
set #3 6 set #3 8/4
set #4 4 set #4 8/4
set #1 10 SB DB S/A Chest Press set #1 6-8
set #2 10 Chest Supported Alt SA Row set #2 6-8
set #3 10 set #3 6-8
set #1 10 set #4 6-8
set #2 8 Lat Pulldown set #1 10
set #3 6 Split Kneel -Banded PVC Pipe Lat Pull Downs
set #2 10
set #1 10 set #3 10
set #2 8 set #4 10
set #3 6 Standing: Cable Press set #1 10
set #1 15 1/2 Squat - Cable Row set #2 10
set #2 15 Banded Shoulder Series set #1 20
set #2 20

set #1 30 Wall Angels set#1 20

set #1 30 set#2 20
set #2 30 TRX Bicep Curls set#1 12
set #2 30 Eccentric Close Grip-Push up set#2 6-8
1:30 rest

Core:
Tea Pot w/DB set #1 20e
Side Planks set #2 20e
Banded Iso Crunch Hold set #2 30 sec hold, 15 sit ups
Ab Crunch set #2 35
1:30 minute Rest bewteen sets
 Hypertrophy -4 Weeks

Prehab/CE/ Activation/ Movement/ Sets Reps Load

Foam Roll,Stretching,Dynamic Movement warm up on turf ( vary /shoe on/ shoe off)
Balance : 3- Way Ham Touch, Toe Reach Squat, MB
(Med Ball ) Twistx 15 MB Toe Touch x 10 1
3
Plyo- Series ( Skip for Height/Distance,SL Cycles,Depth Drops,Linear Skips , Bounding) 10
Linear Mechanics:Accel/Decel ( Day 1) 3 4
Lateral Mechanics:Accel/Decel: ( Day 2 ) 3 4
Multi- Directional Mechanics: Accel/Decel: ( Day 3 ) 3 4
Rest bewteen sets: 2:00 minute rest
Day 1:

Exercise: sets reps wt x rep Exercise:

DB Front Squat set #1 6-8 Goblet Deadlift
Depth Drop set #2 6-8 Hurdle Hops ( Load and Unload ) 2/2
set #3 6-8
set #4 6-8
Stationery Split Lunge set #1 8 SA Incline Press
Box Step Down set #2 8 SL DB Scorpions
set #3 8
set #4 8
Stationery Lateral Lunge set #1 12 Bent Over Alt SA DB row
Lateral Bound - Stick ( Absorb ) set #2 12 Banded Pull Aparts
set #3 12
set #4 Alt. SL Pistol Squats
SB / DB Chest Press set #1 10-12 DB Curl to Press
Eccentric Push Up set #2 10-12 Over Head DB Lat Raises
set #3 10-12 DB Pro-Sup Tricep Kickbacks
SB / DB Military Press set #1 10-12 Close Grip Push Ups
Banded Pull Up set #2 10-12
set #3 10-12 Superman
Farmers Carry ( Tip Toe ) set #1 40 yds Full Body Rolls( on Turf )
 set #2 40 yds Core:
Conditioning: Bicycles
5-10-5 , Percentage Interval Sprinting, set #1 4 Plank Holds ( Linear and Lateral x2)
set #2 4 Quadman
Core: Deadbug
Lower Ab work set #1 30 Alt. Toe touches
Hanging leg raise set #1 10 Rest bewteen sets
Back Hypers set #2 10
Hanging leg raise set #2 20
Rest bewteen sets 1:30 min. rest in betweeen sets
Day 2: Day 3 : Coach :
Date: Date:
sets reps wt x rep Exercise sets reps wt x rep
set #1 6-8 Explosive DB Step ups set #1 6-8
set #2 6-8 Multi - Plan lunges set #2 6-8
set #3 6-8 set #3 6-8
set #4 6-8 set #4 6-8
set #1 10 Bilateral BB -Depth Squats set #1 8/4
set #2 10 Assisted Squat Jumps set #2 8/4
set #3 10 set #3 8/4
set #4 set #4 8/4
set #1 12 SB DB S/A Chest Press set #1 6-8
set #2 12 Chest Supported Alt SA Row set #2 6-8
set #3 12 set #3 6-8
set #1 10,8,6 e set #4 6-8
set #1 10,8,6 Lat Pulldown set #1 10
set #1 10,8,6 Split Kneel -Banded PVC Pipe Lat Pull Downs set #2 10
set #1 10 e set #3 10
set #2 10e set #4 10
set #3 10e Standing: Cable Press set #1 10
set #1 30 1/2 Squat - Cable Row set #2 10
set #2 16 Banded Rotator Cuff set #1 10
 set #2 10
set#1 30
set #1 30 sec. Wall Angels set#1 20
set #1 30 set#2 20
set #1 30 TRX Bicep Curls set#1 12
set #2 30/15 e Eccentric Close Grip-Push up set#2 6-8
30: sec rest

Core:
Tea Pot w/DB set #1 20e
Side Planks set #2 20e
Banded Iso Crunch Hold set #2 30 sec hold, 15 sit ups
Ab Crunch set #2 35
1:30 minute Rest bewteen sets
Prehab/CE/ Activation/ Movement/ Sets Reps Load

Foam Roller, Stretching, Dynamic Warmup ( shoe on/off)

Balance : 3- Way Ham Touch, Toe Reach Squat, MB (Med Ball ) Twistx 15 MB Toe Touch x 10 1
Plyo- Series ( Skip for Height/Distance,SL Cycles,Depth Drops,Linear Skips , Bounding) 3 10 Med Ball
Linear Mechanics:Accel/Decel ( Day 1) 3 4 Push Up Start/decl Accel every 5 yd-40 yd total

Lateral Mechanics:Accel/Decel: ( Day 2 ) 3 4 Banded Lateral Run/ Release @15 yds- sprint 40 yd total
Multi- Directional Mechanics: Accel/Decel: ( Day 3 ) 3 4 Lateral T with Hurdles/ Raptor
Rest bewteen sets: 1:00 minute rest

ECCENTRIC Phase: 4 Weeks- 6 Weeks Date:sets reps Day 1 wt Exercise Date:

sets reps Day 2 wt Exercise sets Day
reps3 wt Exercise sets Day
reps4 wt x rep
set #1 5 185 BB Eccentric Front Split Leg Squat set #1 5/5 135/20 Eccentric DB Incline Bench Press set #1 5 40 BB Bench Press set #1 5
Exercise set #2 5 185 DB Explosive Step -Up set #2 5/5 135/20 Med Ball Chest Pass set #2 5 40 Banded Resistant Push -Up set #2 5
Eccentric BB Front/ Back Squats set #3 5 190 set #3 5/5 145/20 set #3 5 45 set #3 5
Tuck Jumps set #4 5 195 set#4 5/5 145/20 set#4 5 50 set #4 5
Tuck Jumps 10 DB Hang Clean to Push Jerk set #1 5 30 Renegade Push- to- Row set #1 12
set #1 10 40/20 SL RDL+ Shrug ( Use 2 DB) set #1 5/5 25 Eccentric Pull - Ups set #2 5 30 SA Banded Metabolic set #2 12
set #2 10 40/20 SB SL Hip Bridge or Curl set #2 5/5 25 set #3 5 35 set #3 12
Chest Supported DB Rows set #3 8 45/20 set #3 5/5 25 set # 4 5 40
SL KB Rows set#4 10-12 40/20 set #4 5/5 25 BB Upright Row set #1 10 5 ( e) KB Shrugs set #1 12
Plated Wall Angels set #2 10 5(e) BB Trap Shrug set #2 12
set #2
set #1 5
5 115/30
115/30 SL TRX
Alt. SplitBand
SquatPistol
Jumps Squats set #2
set #1 5/5
5/5 set #3 10 5(e) Arnold Curl to Press
set ##31
set 12
8
BB Hang High Pulls set
set #3
#4 5
5 120/30
125/30 set
set #3
#4 5/5
5/5 set#2
set#3 8
8
DB SA Snatch
set #1 10 Power Plate Calf Raises set #1 40 sec. BB Curls- Prymaid set #1 10,8,6 set #1 12
set #2 10 set #2 40 sec. Banded Tricep Exrensions set #2 10,8,6 set #2 12
Reverse Hypers set #3 10 set #3 40 sec. set #3 set #3 12
Half Kneeling Pall of Press Banded Lateral Walks set #1 20 ( e ) set #1 set #1 12
set #2 20 ( e ) set #2 set #2 12
Clam Shells set# 1-3 15 ( e) set #3 20 ( e ) set #3 set #3 12
Banded Steps set# 1-3 15 ( E ) Airdyne ( Bike ) set #1 25/10 set #1 12
set #1 10 Russian Twist w/ Plate set #1 15 ( e ) set #2 25/10 set #2 12
Core set #2 10 KB Side Bend set #2 15 ( e ) set #3 25/10 set #3 12
HGD Sit-Ups set # 3 10 set#3 15 ( e ) Core set #4 25/10 Core
Bent Knee Sit Up set # 4 10 set#4 15( e ) Russian Twists set #1 30 Leg Raises set #1 30
Hanging Leg Raises Ab Crunch set#2 25 set#2 30
Russian Twists set#3 30 Plated Toe Touches set #1 60 sec
Optional : Plank Series ( Lateral&Linear) SAQ Ab Crunch set#4 25 Side Plank set #2 60 sec
set #1 3-4 Lateral Acceleration/ Deceleration set #1 3-4 Rest bewteen sets 30 sec rest 30 sec rest
SAQ set #2 3-4 Raptor set #2 3-4
Linear Drill Accel/ Decel ( Use Raptor with cones and hurdle set #3 3-4 Hurdle Hops set #3 3-4
Percentage Sprints 60,75,85 x 2 each set #4 3-4 Cross Over Step acc/decel set #4 3-4
30 sec rest 30 sec rest
Week 6- 10

Isometric Strength
Day 1 Day 3
Date: Date:
Exercise sets reps wt x rep Exercise sets reps wt x rep
Isometric Squat Holds - Safety Bar set #1 5 Split Squat Isometric Holds set #1 5
Seated Box Jump set #2 5 DB Explosive Lunge Step-Up set #2 5
set #3 5 set #3 5
set #4 5 set#4 5

Goblet Squat set #1 5 DB Lateral Lunge set #1 10

Tuck Jumps set #2 5 Lateral Bound Jumps set #2 10
set #3 5 set #3 10
set#4 5 set #4

Barbell Stif Leg Deadlift set #1 10 Rear Elevated Split Squat set #1 20
SL Bench Hip Bridges set #2 10 Alternating Split Squat Jump set #2 20
set #3 10 set #3 20
set #4 set #4 20
Bent Over Row set #1 10 Clam Shells set #1 15
Pull Up set #2 10 Banded Adduction set #2 15
set #3 10 set #3 15
Banded Push Up set #1 20 Manual Hamstring Pulls set #1 5
Shotput Throws set #2 20 ABC's set #2 5
set #3 set #3 5

Linear Speed ( Outside ) set #1 Lateral Acceleration/ Deceleration set #1

Push-Up Start ( 10,20,30,40) set #2 5..10..5 set #2
Split Squat Reaction Clap Start set #1 5-10..Sprint 10 yd set#3
Roll Over Sprint 10- 40 set #2 Cross Over Run set#4
set #1
set #2
Additonal Exercises
Lower Ab Plated Toe touches set #1 30 Quadman Holds set #1 30
Airplane's set #1 30 set #2 30
Russian Twist set #2 30 Side Plank Holds ( Add Leg Raise) set #2 30
 set #2 30 set #2 30
Rest bewteen sets 30 sec rest 30 sec rest
Week 6- 10

Isometric Strength
Day 2 Day 4

Exercise sets reps wt x rep Exercise sets reps wt x rep

Isometric Bench Press set #1 5 Floor Press set #1 5
Chin Ups set #2 5 Isometric Incline Plate Press set #2 10
set #3 5 set #3 5
set#4 5 set #4 10
Push Press ( Plate ) set #1 10 Isometric Bent Over Plate Rows set #1 10
Banded Overhead Press set #2 10 SA Banded Metabolic set #2 12 Seconds
set #3 10 set #3 10
Set 4 12 Seconds
Chest Supported Row set #1 10 Isometric Barbell Shrugs set #1 6
Plated Upright Row set #2 10 Speed Plated Shrugs set #2 20
set #3 10 set #3 6
Set 4 10 Set 4 20

I's and T's set #1 10 Banded Tricep Extension set #1 15

Wrist/ Forearm set #2 10 Isometric Bicep Curls set #2 15
set #3 10 set #3 15
Close Grip Push Ups set #1 set #4 15
Plate Bicep Curls set #2
set #3
Stairs Series/ Hill Work set #1 300 Yd Shuttle X 2/3 set #1
Or Carido Room set #2 Specific Skill Training set #2
set #3 set #3
Additonal Exercises Additonal Exercises
Plated Leg Raises set #1 50 Plated Leg Raises set #1 50
Mountain Climbers ( Rags ) set #1 50 Mountain Climbers set #1 50
Plated Leg Raises set #2 50 Plated Leg Raises set #2 50
Mountain Climbers ( Rags ) set #2 50 Mountain Climbers set #2 50
Rest bewteen sets 30 sec rest 30 sec rest
Linear_Mechanics
Linear_Acceleration
Posture: 3 Point Start & Stride
Lean Fall Run Ground Start Variatio
Partner Lean Fall Run SL Start
SL Lean Fall Run Hops w/ Catch
Knee Hug & Go (LFR) Hops (Continuous)
Partner Knee Hug & Go Hop to Sprint
2 Hops to Sprint
Arm Action: Triple Jumps to Sprint
Seated Fast Arm 10/20/30/40 Yard Dash
Giant Arm Swings Tuck Jump to Sprint
3/5 & 5/10
Leg Action: Sled Marching/Drags
Wall Strikes w/ Pause
Wall Strikes w/ 5 Strikes
Wall Strikes-Cycle 3-5 reps-alternate legs
Mini Hurdle Fast Leg
Sled Marching
Band Stomps
 Top_Speed Resisted_Speed
Reactive_Speed
Flying 30's Sled March Ball Drops
40 Yard Build-Ups Sled Runs
60 Yard Build-Ups Lean Fall Sled Run
Ins & Outs/Wave Drills Resisted Rope (lat or lin)
Resisted Rope w/ Release (lat or lin)
Assisted 1-2 Cuts
Speed Trainer (Linear or Lateral)
o Sprint 360 Belts/Bands w/ any drill
ard Dash

Build Up
Cones set up 15 yards apart
Start at 60% thru cone 1, then 70% at cone 2, 80% cone 3
Perfect running form at all times
Start out of a lean fall run

Wave (In/Out)
Cones set up 15 yards apart
Start with 60-75%, then 80-90%, then 60-75%, then finish with 80-90% top speed
Start out of a lean fall run
 Competitive_Linear
Belt Chaser
Ground Chaser

at or lin)

Inside & Infront (see diagram)

Belt Chaser
Belt All Ways
Ground Start Chaser
Line Chaser
1-on-1 Tackle (change-either long with 2 whistles-20yds-or shorter with
Figure 8 Chaser/Hoop Chaser
Steal the Bacon
King of the Ring
Towel Wrestling
Head to Head Compete
Scoop Compete
4 Cone Chaser (see diagram)
 Lateral_Mechanics
1-2 Cut
1-2 Cut w/ Mini-Hurdles
Assisted 1-2 Cuts
1-2 Cut w/ Cone Touch
Skate Hops
Zig Zag Hops (agiles)
L-Jumps
Lateral Hops w/ Stick Catch
FB Position Strong on Ball (on balls of feet partner provides lateral per
SL Lateral Continuous Hops
9-12-3 SL Hops
Mini Hurdle Snake Hops
Sled Shuffle
 Lateral_COD
Skate Hops
Skate Hops to Sprint
1-Knee Start
Hop to Lateral Sprint
Figure 8 (chaser)
Pro Agility (regular or out of 1-Knee Start)
Ground Start
Sprint to Backpedal
Backpedal to Sprint
Jingle Jangles
Sled Shuffle
 Agility_Drills Reactive_Lateral
Box Drill (diff patterns) Box Wave
W-Drill (diff patterns) Mirror Wave
Sprint Agility
T-Drill
Zig Zag Drill
X-Drill
Triangle Agility
Sprint/Shuffle/Sprint/Shuffle
Wheel Drill
Cross Drill
Five-Cone Butterfly Drill
Lateral_Competitive
Conditioning Power Sets
Mirror Dodge 60 Yard Shuttles 1
300 Yard Shuttles 2
Prowler 3
Crossfields 4
120s 5
Sprint Conditioning 6
7
8
9
10
11
12
 Rest Reps
5s 1x
10s 2x
15s 3x
20s 4x
30s 5x
40s 6x
45s 7x
50s 8x
55s 10x
60s 12x
75s 15x
90s 18x
2 minutes ~2x
2:30 ~3x
3:00 ~4x
5:00 ~5x
Week 1 - Week 4

Day 1
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
BB Hang Clean /5
BB Front Squat /5
BB Over Head Press /5

BB Clean Pulls /5 /5 /5 /5
Rotator Cuff /10 /10 /10 /10

DB Box Jumps /5 /5 /5 /5
Partner Assisted Neck /10 /10 /10 /10

BB Deep Squat /5 /5 /5 /5
Jump Rope /30 /30 /30 /30

Bench Press /10 /8 /6 /4 /2

Cuban Press /5 /5 /5 /5

Military Press /5 /5 /5 /5
Pull- Ups /5 /5 /5 /5

Push- Ups /10-20 /10-20 /10-20 /10-20 /10-20

Dips /10-20 /10-20 /10-20 /10-20 /10-20

Glute Ham /10 /10 /10 /10

Leg Curls /10 /10 /10 /10

Core Exercises
Banded Planks 60 sec. 60 sec 60 sec. 60 sec
Hanging / Floor leg raise /10 /10 /10 /10
Back Hypers /10 /10 /10 /10

Day 2
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Hang Snatch /5
Over Head Squat /5

Snatch Grip Pull /5 /5 /5 /5 /5

Jump Rope /30sec /30sec /30sec /30sec

BB Complex /5 /5 /5 /5

Neck /10 /10 /10 /10

Box Step - Ups /5 /5 /5 /5

 Pull- Ups /10 /10 /10 /10

Incline Bench Press /5 /5 /5 /5

Wall Stick Ups /20 /20 /20 /20

Push- Ups /10-20 /10-20 /10-20 /10-20 /10-20

BB Curls /10-20 /10-20 /10-20 /10-20 /10-20
Calf Raises /10-20 /10-20 /10-20 /10-20 /10-20

Reverse Hypers /10 /10 /10 /10

Good Mornings /10 /10 /10 /10

Additonal Exercises
Ab Circuit 10 x 25
ABC Ankle 2
Stretch and Foam Roll

Rest bewteen sets 2:00 minute rest 2:00 minute rest

Day3 Regeneration
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Hurdle Series

T - Spine Series

Hip Hinge Series

Knee Dominant Series

Exercise Ball Series Ball Rotations ( Use Wall ) Peform with palm firmly pressed into the

Band Excesises

Myofasical Release
 Day 4
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
BB Hang Clean /5
BB Front Squat /5
BB Over Head Press /5

BB Deep Squats /10 /8 /6 /4 /5

Rotator Cuff /10 /10 /10 /10

Hang Clean Squat /5 /5 /5 /5

Partner Assisted Neck /10 /10 /10 /10

Split Jerk /5 /5 /5 /5
Pull- ups /10 /10 /10 /10

Bench Press ( Speed ) /5 /5 /5 /5

Cuban Press /5 /5 /5 /5

Banded Push Ups /10-20 /10-20 /10-20 /10-20

Weighted Dips /10 /10 /10 /10

Glute Ham or Hypers /10 /10 /10 /10

Leg Curls /10 /10 /10 /10

Core Exercises
Banded Planks 60 sec. 60 sec 60 sec. 60 sec
Hanging / Floor leg raise /10 /10 /10 /10

***DELOAD Week 5 ***

Week 6 - 10

Day 1
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
BB Hang Clean /5
BB Front Squat /5
BB Over Head Press /5

BB Clean Pulls /5 /5 /5 /5
Rotator Cuff /10 /10 /10 /10
 DB Box Jumps /5 /5 /5 /5
Partner Assisted Neck /10 /10 /10 /10

BB Deep Squat /5 /5 /5 /5
Jump Rope /30 /30 /30 /30

Bench Press /10 /8 /6 /4 /2

Cuban Press /5 /5 /5 /5

Military Press /5 /5 /5 /5
Pull- Ups

Push- Ups /10-20 /10-20 /10-20 /10-20 /10-20

Dips /10-20 /10-20 /10-20 /10-20 /10-20

Glute Ham /10 /10 /10 /10

Leg Curls /10 /10 /10 /10

Core Exercises
Banded Planks 60 sec. 60 sec 60 sec. 60 sec
Hanging / Floor leg raise /10 /10 /10 /10
Back Hypers /10 /10 /10 /10

Day 2
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Hang Snatch /5
Over Head Squat /5

Snatch Grip Pull /5 /5 /5 /5 /5

Jump Rope /30sec /30sec /30sec /30sec

BB Complex /5 /5 /5 /5

Neck /10 /10 /10 /10

Box Step - Ups /5 /5 /5 /5

Pull- Ups /10 /10 /10 /10

Incline Bench Press /5 /5 /5 /5

Wall Stick Ups /20 /20 /20 /20

Push- Ups /10-20 /10-20 /10-20 /10-20 /10-20

BB Curls /10-20 /10-20 /10-20 /10-20 /10-20
Calf Raises /10-20 /10-20 /10-20 /10-20 /10-20

Reverse Hypers /10 /10 /10 /10

Good Mornings /10 /10 /10 /10

Additonal Exercises
Ab Circuit 10 x 25
ABC Ankle 2
Stretch and Foam Roll
 Rest bewteen sets 2:00 minute rest 2:00 minute rest

Day3 Regeneration
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Hurdle Series

T - Spine Series

Hip Hinge Series

Knee Dominant Series

Exercise Ball Series Ball Rotations ( Use Wall ) Peform with palm firmly pressed into the

Band Excesises

Myofasical Release

Day 4
Date:
Exercise Set 1 Set 2 Set 3 Set 4 Set 5
BB Hang Clean /5
BB Front Squat /5
BB Over Head Press /5

BB Deep Squats /10 /8 /6 /4 /5

Rotator Cuff /10 /10 /10 /10

Hang Clean Squat /5 /5 /5 /5

Partner Assisted Neck /10 /10 /10 /10

Split Jerk /5 /5 /5 /5
 Pull- ups /10 /10 /10 /10

Bench Press ( Speed ) /5 /5 /5 /5

Cuban Press /5 /5 /5 /5

Banded Push Ups /10-20 /10-20 /10-20 /10-20

Weighted Dips /10 /10 /10 /10

Glute Ham or Hypers /10 /10 /10 /10

Leg Curls /10 /10 /10 /10

Core Exercises
Banded Planks 60 sec. 60 sec 60 sec. 60 sec
Hanging / Floor leg raise /10 /10 /10 /10
 Notes
Peform exercise @ 45 lbs

Peform @ 100-135lbs
Super Set may use bands

Perform DB Box Jump @ 25-50lbs

Superset with above

Perform @ 100-225 lbs

Superset with above

Peform @ 135lbs - 225lbs

Peform with 2 1/2 - 10 lb plates

Peform @ 45 lbs - 65lbs PRESS the ceiling

Peform with a narrow Grip/ Holding Towels

Peform with Band/ Chains

SuperPeform with feet elevated

Peform with HGD or Bands

Superset with above Peform with machine or Bands

Peform 30 sec. each side

Peform holding a 10 - 45 lbs plate

Notes
Peform exercise @ 45 lbs
Superset with above

Peform @ 100-135lbs
superset above

BB Complex =High Pulls, Hang Snatch ( Wide Grip ) Squat -to-Press

Super set with above * Peform each side *

Perform @ 100 lbs max Note applying power with step

 Superset with above

Peform @ 85 lbs - 185 lbs

Peform on the wall and keep finger tips engaged

Peform with Band/ Chains

Peform with HGD or Bands

Hinge the hips

Notes
Perform excercise going Up and Under hurdle's. Rock under keeping trail leg straight and front leg bent @ 90 degrees.
Rythm Kicks. Peform exercise with body facing the hurdle's, legs straight and kicking isolated dorsiflexed foot up and over hurdle's
Cat Cow Stretch ( Lower Back ) Peform exercise on all fours ( hand and knee's) Keep check points ( H,S,H,K,A) in a line. Then arch back, by pulling last towa

T-Spine ( Kick Through) 1 Leg Bent and 1 Leg Straight

T- Spine Inchworm Walk - Push Up - to - twist
T- Spine hip flexion.Maintain a netjural spine "check points, ESHKA
Reach for height, make sure you go up on the toe's, then return back to a deep hip hinge
Matrix Stretch- Hip Bridge + Reach, Lunge 3 Way + Reach
RDL tennis ball replacement.Use blue balance pad
Split squat. Perform movemnet slow moving toward the ground. Netural spine " check points"
Multi Directional Lunge series. USE SLIDER

Ball Rotations ( Use Wall ) Peform with palm firmly pressed into the midle of the exercise ball. Rotate clockwise and counter clockwise.
Ball Roll Finger tip roll out. PEform by using fingertip to roll the ball away from the midline of the body. Keeping ball firmly press on the wall.

1. Banded Pull- Aparts ( Lateral and Angled) 2. Banded Bench Press 3. Banded Rotator Movement 4. Banded Tricep / Curls 6. Banded Squat/ Good Mornin
Ancillary * Mini band push - up , Wall Walk's , Wall Angels,

Tennis ball, Lacrosse Ball, Foam Roller, Theragun, Power Plate, Manual Releasing ( Trigger Point )
 Notes
Peform exercise @ 135lbs
Peform exercise @ 135lbs
Peform exercise @ 135lbs
Peform exercise @ 135lbs
Peform @ 100-300lbs
Use Red resistant band

Peform @ 100lbs - 135 lbs

Superset with above

Perform @ 100lbs - 135 lbs

Superset with above

Peform @ 135lbs - 225lbs

Peform with 2 1/2 - 10 lb plates

Progression ( Red to Green )

Superset with above

Peform with HGD or Bands

Superset with above Peform with machine or Bands

Peform 30 sec. each side

Peform holding a 10 - 45 lbs plate

Notes
Peform exercise @ 45 lbs

Peform @ 100-135lbs
Super Set may use bands
Perform DB Box Jump @ 25-50lbs
Superset with above

Perform @ 100-225 lbs

Superset with above

Peform @ 135lbs - 225lbs

Peform with 2 1/2 - 10 lb plates

Peform @ 45 lbs - 65lbs PRESS the ceiling

Peform with a narrow Grip/ Holding Towels

Peform with Band/ Chains

SuperPeform with feet elevated

Peform with HGD or Bands

Superset with above Peform with machine or Bands

Peform 30 sec. each side

Peform holding a 10 - 45 lbs plate

Notes
Peform exercise @ 45 lbs
Superset with above

Peform @ 100-135lbs
superset above

BB Complex =High Pulls, Hang Snatch ( Wide Grip ) Squat -to-Press

Super set with above * Peform each side *

Perform @ 100 lbs max Note applying power with step

Superset with above

Peform @ 85 lbs - 185 lbs

Peform on the wall and keep finger tips engaged

Peform with Band/ Chains

Peform with HGD or Bands

Hinge the hips
 Notes
Perform excercise going Up and Under hurdle's. Rock under keeping trail leg straight and front leg bent @ 90 degrees.
Rythm Kicks. Peform exercise with body facing the hurdle's, legs straight and kicking isolated dorsiflexed foot up and over hurdle's
Cat Cow Stretch ( Lower Back ) Peform exercise on all fours ( hand and knee's) Keep check points ( H,S,H,K,A) in a line. Then arch back, by pulling last towa

T-Spine ( Kick Through) 1 Leg Bent and 1 Leg Straight

T- Spine Inchworm Walk - Push Up - to - twist
T- Spine hip flexion.Maintain a netjural spine "check points, ESHKA
Reach for height, make sure you go up on the toe's, then return back to a deep hip hinge
Matrix Stretch- Hip Bridge + Reach, Lunge 3 Way + Reach
RDL tennis ball replacement.Use blue balance pad
Split squat. Perform movemnet slow moving toward the ground. Netural spine " check points"
Multi Directional Lunge series. USE SLIDER

Ball Rotations ( Use Wall ) Peform with palm firmly pressed into the midle of the exercise ball. Rotate clockwise and counter clockwise.
Ball Roll Finger tip roll out. PEform by using fingertip to roll the ball away from the midline of the body. Keeping ball firmly press on the wall.

1. Banded Pull- Aparts ( Lateral and Angled) 2. Banded Bench Press 3. Banded Rotator Movement 4. Banded Tricep / Curls 6. Banded Squat/ Good Mornin
Ancillary * Mini band push - up , Wall Walk's , Wall Angels,

Tennis ball, Lacrosse Ball, Foam Roller, Theragun, Power Plate, Manual Releasing ( Trigger Point )

Notes
Peform exercise @ 45 lbs

Peform @ 100-300lbs
Super Set may use bands

Peform @ 100lbs - 135 lbs

Superset with above

Perform @ 100lbs - 135 lbs

Superset with above

Peform @ 135lbs - 225lbs

Peform with 2 1/2 - 10 lb plates

Superset with above

Peform with HGD or Bands

Superset with above Peform with machine or Bands

Peform 30 sec. each side

Peform holding a 10 - 45 lbs plate
n arch back, by pulling last toward the ceiling and tucking belly button to the spine.

6. Banded Squat/ Good Morning's 7. Banded Lunges ( 4 Way)

n arch back, by pulling last toward the ceiling and tucking belly button to the spine.

6. Banded Squat/ Good Morning's 7. Banded Lunges ( 4 Way)

MAX 20% 25% 30% 35% 40%
100 20 25 30 35 40
105 25 30 35 40 45
110 25 30 35 40 45
115 25 30 35 45 50
120 25 30 40 45 50
125 25 35 40 45 50
130 30 35 40 50 55
135 30 35 45 50 55
140 30 35 45 50 60
145 30 40 45 55 60
150 30 40 45 55 60
155 35 40 50 55 65
160 35 40 50 60 65
165 35 45 50 60 70
170 35 45 55 60 70
175 35 45 55 65 70
180 40 45 55 65 75
185 40 50 60 65 75
190 40 50 60 70 80
195 40 50 60 70 80
200 40 50 60 70 80
205 45 55 65 75 85
210 45 55 65 75 85
215 45 55 65 80 90
220 45 55 70 80 90
225 45 60 70 80 90
230 50 60 70 85 95
235 50 60 75 85 95
240 50 60 75 85 100
245 50 65 75 90 100
250 50 65 75 90 100
255 55 65 80 90 105
260 55 65 80 95 105
265 55 70 80 95 110
270 55 70 85 95 110
275 55 70 85 100 110
280 60 70 85 100 115
285 60 75 90 100 115
290 60 75 90 105 120
295 60 75 90 105 120
300 60 75 90 105 120
305 65 80 95 110 125
310 65 80 95 110 125
315 65 80 95 115 130
320 65 80 100 115 130
325 65 85 100 115 130
330 70 85 100 120 135
335 70 85 105 120 135
340 70 85 105 120 140
345 70 90 105 125 140
350 70 90 105 125 140
355 75 90 110 125 145
360 75 90 110 130 145
365 75 95 110 130 150
370 75 95 115 130 150
375 75 95 115 135 150
380 80 95 115 135 155
385 80 100 120 135 155
390 80 100 120 140 160
395 80 100 120 140 160
400 80 100 120 140 160
405 85 105 125 145 165
410 85 105 125 145 165
415 85 105 125 150 170
420 85 105 130 150 170
425 85 110 130 150 170
430 90 110 130 155 175
435 90 110 135 155 175
440 90 110 135 155 180
445 90 115 135 160 180
450 90 115 135 160 180
455 95 115 140 160 185
460 95 115 140 165 185
465 95 120 140 165 190
470 95 120 145 165 190
475 95 120 145 170 190
480 100 120 145 170 195
485 100 125 150 170 195
490 100 125 150 175 200
495 100 125 150 175 200
500 100 125 150 175 200
505 105 130 155 180 205
510 105 130 155 180 205
515 105 130 155 185 210
520 105 130 160 185 210
525 105 135 160 185 210
530 110 135 160 190 215
535 110 135 165 190 215
540 110 135 165 190 220
545 110 140 165 195 220
550 110 140 165 195 220
555 115 140 170 195 225
560 115 140 170 200 225
565 115 145 170 200 230
570 115 145 175 200 230
575 115 145 175 205 230
580 120 145 175 205 235
585 120 150 180 205 235
590 120 150 180 210 240
595 120 150 180 210 240
600 120 150 180 210 240
605 125 155 185 215 245
610 125 155 185 215 245
615 125 155 185 220 250
620 125 155 190 220 250
625 125 160 190 220 250
630 130 160 190 225 255
635 130 160 195 225 255
640 130 160 195 225 260
645 130 165 195 230 260
650 130 165 195 230 260
45% 50% 55% 60% 65% 70%
45 50 55 60 65 70
50 55 60 65 70 75
50 55 65 70 75 80
55 60 65 70 75 85
55 60 70 75 80 85
60 65 70 75 85 90
60 65 75 80 85 95
65 70 75 85 90 95
65 70 80 85 95 100
70 75 80 90 95 105
70 75 85 90 100 105
70 80 90 95 105 110
75 80 90 100 105 115
75 85 95 100 110 120
80 85 95 105 115 120
80 90 100 105 115 125
85 90 100 110 120 130
85 95 105 115 125 130
90 95 105 115 125 135
90 100 110 120 130 140
90 100 110 120 130 140
95 105 115 125 135 145
95 105 120 130 140 150
100 110 120 130 140 155
100 110 125 135 145 155
105 115 125 135 150 160
105 115 130 140 150 165
110 120 130 145 155 165
110 120 135 145 160 170
115 125 135 150 160 175
115 125 140 150 165 175
115 130 145 155 170 180
120 130 145 160 170 185
120 135 150 160 175 190
125 135 150 165 180 190
125 140 155 165 180 195
130 140 155 170 185 200
130 145 160 175 190 200
135 145 160 175 190 205
135 150 165 180 195 210
135 150 165 180 195 210
140 155 170 185 200 215
140 155 175 190 205 220
145 160 175 190 205 225
145 160 180 195 210 225
150 165 180 195 215 230
150 165 185 200 215 235
155 170 185 205 220 235
155 170 190 205 225 240
160 175 190 210 225 245
160 175 195 210 230 245
160 180 200 215 235 250
165 180 200 220 235 255
165 185 205 220 240 260
170 185 205 225 245 260
170 190 210 225 245 265
175 190 210 230 250 270
175 195 215 235 255 270
180 195 215 235 255 275
180 200 220 240 260 280
180 200 220 240 260 280
185 205 225 245 265 285
185 205 230 250 270 290
190 210 230 250 270 295
190 210 235 255 275 295
195 215 235 255 280 300
195 215 240 260 280 305
200 220 240 265 285 305
200 220 245 265 290 310
205 225 245 270 290 315
205 225 250 270 295 315
205 230 255 275 300 320
210 230 255 280 300 325
210 235 260 280 305 330
215 235 260 285 310 330
215 240 265 285 310 335
220 240 265 290 315 340
220 245 270 295 320 340
225 245 270 295 320 345
225 250 275 300 325 350
225 250 275 300 325 350
230 255 280 305 330 355
230 255 285 310 335 360
235 260 285 310 335 365
235 260 290 315 340 365
240 265 290 315 345 370
240 265 295 320 345 375
245 270 295 325 350 375
245 270 300 325 355 380
250 275 300 330 355 385
250 275 305 330 360 385
250 280 310 335 365 390
255 280 310 340 365 395
255 285 315 340 370 400
260 285 315 345 375 400
260 290 320 345 375 405
265 290 320 350 380 410
265 295 325 355 385 410
270 295 325 355 385 415
270 300 330 360 390 420
270 300 330 360 390 420
275 305 335 365 395 425
275 305 340 370 400 430
280 310 340 370 400 435
280 310 345 375 405 435
285 315 345 375 410 440
285 315 350 380 410 445
290 320 350 385 415 445
290 320 355 385 420 450
295 325 355 390 420 455
295 325 360 390 425 455
75% 80% 85% 90% 95% 100%
75 80 85 90 95 100
80 85 90 95 100 105
85 90 95 100 105 110
90 95 100 105 110 115
90 100 105 110 115 120
95 100 110 115 120 125
100 105 115 120 125 130
105 110 115 125 130 135
105 115 120 130 135 140
110 120 125 135 140 145
115 120 130 135 145 150
120 125 135 140 150 155
120 130 140 145 155 160
125 135 145 150 160 165
130 140 145 155 165 170
135 140 150 160 170 175
135 145 155 165 175 180
140 150 160 170 180 185
145 155 165 175 185 190
150 160 170 180 190 195
150 160 170 180 190 200
155 165 175 185 195 205
160 170 180 190 200 210
165 175 185 195 205 215
165 180 190 200 210 220
170 180 195 205 215 225
175 185 200 210 220 230
180 190 200 215 225 235
180 195 205 220 230 240
185 200 210 225 235 245
190 200 215 225 240 250
195 205 220 230 245 255
195 210 225 235 250 260
200 215 230 240 255 265
205 220 230 245 260 270
210 220 235 250 265 275
210 225 240 255 270 280
215 230 245 260 275 285
220 235 250 265 280 290
225 240 255 270 285 295
225 240 255 270 285 300
230 245 260 275 290 305
235 250 265 280 295 310
240 255 270 285 300 315
240 260 275 290 305 320
245 260 280 295 310 325
250 265 285 300 315 330
255 270 285 305 320 335
255 275 290 310 325 340
260 280 295 315 330 345
265 280 300 315 335 350
270 285 305 320 340 355
270 290 310 325 345 360
275 295 315 330 350 365
280 300 315 335 355 370
285 300 320 340 360 375
285 305 325 345 365 380
290 310 330 350 370 385
295 315 335 355 375 390
300 320 340 360 380 395
300 320 340 360 380 400
305 325 345 365 385 405
310 330 350 370 390 410
315 335 355 375 395 415
315 340 360 380 400 420
320 340 365 385 405 425
325 345 370 390 410 430
330 350 370 395 415 435
330 355 375 400 420 440
335 360 380 405 425 445
340 360 385 405 430 450
345 365 390 410 435 455
345 370 395 415 440 460
350 375 400 420 445 465
355 380 400 425 450 470
360 380 405 430 455 475
360 385 410 435 460 480
365 390 415 440 465 485
370 395 420 445 470 490
375 400 425 450 475 495
375 400 425 450 475 500
380 405 430 455 480 505
385 410 435 460 485 510
390 415 440 465 490 515
390 420 445 470 495 520
395 420 450 475 500 525
400 425 455 480 505 530
405 430 455 485 510 535
405 435 460 490 515 540
410 440 465 495 520 545
415 440 470 495 525 550
420 445 475 500 530 555
420 450 480 505 535 560
425 455 485 510 540 565
430 460 485 515 545 570
435 460 490 520 550 575
435 465 495 525 555 580
440 470 500 530 560 585
445 475 505 535 565 590
450 480 510 540 570 595
450 480 510 540 570 600
455 485 515 545 575 605
460 490 520 550 580 610
465 495 525 555 585 615
465 500 530 560 590 620
470 500 535 565 595 625
475 505 540 570 600 630
480 510 540 575 605 635
480 515 545 580 610 640
485 520 550 585 615 645
490 520 555 585 620 650