MacMurray College

Football

MAC POWER
OFF-SEASON
CONDITIONING MANUAL

YEAR ROUND CONDITIONING PYRAMID

PEAK
SPEED
JULY
MTThF
SAQ & OLY/PREHAB & PWR
LOW VOL/HIGHEST INT
3 sets of 3 @ 90-95%

STRENGTH PHASE
JUNE
MTThF WORKOUTS
OLY/PWR LIFT SPLIT
MED VOL/HIGH INT
4 sets of 6-5/75-85% 1RM

HYPERTROPHY (SIZE) PHASE

MAY
MTThF WORKOUTS
UPPER/LOWER SPLIT
HIGH VOLUME/LOW INTENSITY
5 sets of 8-12/50-70% of 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.

What Food To Eat

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

2nd Best Carb Choice

2nd Best Carb Choice

3rd 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

Bakes Russet Potatoes

Candy
Cartoon Cereal
Doughnuts
French Bread
French Fries
Golden Grahams
Grapenuts
Hashbrowns
Mashed Potatoes
Melba Toast
Puffed Rice
Refried Beans
Sweetned Drinks
soda, Snapple
Total Cereal
White Bread
White Rice

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, AllBran Cereal, Raisin Bran, Puffed Wheat Cereal, Shredded Wheat, peanuts, carrots,
sunflower seeds, cauliflower, pears, bananas, peaches, apples, oranges, dried figs, dried
apricots, raisins, prunes.

What Foods To Avoid

Avoid high quantities of white rice, pasta, and brea, potatoes

Fried foods French ries, burgers, fried fish and chicken, etc.
High sugar foods candy and cakes
Caffeine coke, chocolate, coffee (caffeine suppresses the appetite and dehydrates)

Tips for Losing Fat Weight

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.

Eat your meals at approximately the same times of the day.

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.

Tips for Gaining Muscle Weight

Keep yourself hydrated carry a bottle of water with you to class.

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

Most commonly used categories of muscle building

supplements

various versions of protein powders/weight gainer

amino acid supplements
creatine
Yohimbe
Chromium

androstenedione
norandro
DHEA
Human Growth Hormone
HMB (hydroxy methylbutyrate)
GHB/GBL

Illegal and Banned Substances

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)

peanut butter sandwiches

bananas

'nutrition bars' Power Bar, Balance, etc.

What you need to know about each muscle builder

Protein Powders you probably get enough protein in your diet already. Make sure your
diet is balanced already and the mixture is not loaded with sugar.
Amino Acids very costly for the amount you get. Inefficient way of getting protein.
Individual or partial group aminos can cause imbalance and upset stomach. You can get as
much protein in a 10 ounce glass of milk as a 10,000mg amino acid dose.
Creatine it has been proven to work for some but not all. Many of the short term effects
have been eliminated if creatine is not overdosed (recommended: 1g/80lbs of body weight).
The jury is still out on long term effects of overdosing. Creatine is the last step in
supplementation NOT the first.
DHEA, Andro, Norandro, HGH, GHB, GBL (along with, of course, steroids) are all
banned by the NCAA due to negative effects. GHB and GBL are extremely dangerous.
HMB may be effective, but few studies have been perfomed and it is extremely expensive.
Yohimbe said to boost testosterone... does not. Can damage kidney and increase blood
pressure.
Chromium has NO muscle building effect.

Thermogenic (Fat Burners)

Ephedra or Ephedrine banned by NCAA. Central Nervous System stimulant that can be
stressful on the heart especially in hot, humid conditions.
Can also be labeled as: Ma Huang, epitonin or sida coridfolia
Caffine in herbal form may be listed as: guarana, mate and kola nut. In large doses,
can cause dehydration.

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.

Other things you need to know about

Supplementing

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

Ask for expert advice

immediately report any side effects in taking a new supplement

the person selling the supplement will probably tell you anything to get your money.

Effects of Alcohol on Performance

Information obtained from article written by Aaron Shelly Director of Sports
Performance and Nutrition at Texas Tech.
It has been estimated that the average American college student drinks more than
34 gallons of alcohol a year. Alcohol may provide as much as 20% of calories in the
diet of some drinkers. This section will take a look at some of the effects alcohol
can have on the performance of athletes.

Dehydration

Alcohol is a powerful diurectic which can cause severe dehydration and

electrolyte imbalances.

Severe dehydration can require several days to a full week to recover.

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)

Loss of muscle mass results in decreases in strength.

Testosterone

Binge drinking can dramatically decrease serum testosterone

Lowered testosterone can result in reduced: aggression, lean muscle mass,
muscular recovery

Performance

Alcohol use will also result in impaired reaction time and mental acuity for up
to several days

Alcohol consumption will cause a decrease in hand-eye coordination

Alcohol interferes with lactic acid breakdown which results in increased

soreness after breakdown

Fat Storage

Alcohol has seven calories per gram (carbohydrate & protein = 4 calories/g;
fat = 9 calories/g)

Alcohol is stored much like fat in the body

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

DAILY WARM-UP
ALL DRILLS ARE PERFORMED FOR 2 SETS x 20yds

1. Form Walk
Walk lifting knee and toe parallel with ground.

Use arms as running. Rise up

toes of each step.

2. Shuffle Walk
Lower hips. Step laterally and follow with back leg. Never bring feet closer than
shoulder width apart.

3. Form Skip
Same as form walk but drive off the ground slightly and raise knee more
aggressively. This not skipping for height but a rhythmic skip.

4. Reverse Skip
Skip backwards pulling heel to butt

5. Shuffle
Shuffle keeping feet apart and hips low.

6. Backpedal
7. High Knees
8. Butt Kick

9. Lungewalk
Walking, step out and drop back knee to ground. Do not allow front knee to
move past front toe. Step up and reach through with next step as stepping over
a fence.

10.

Reverse Lungewalk
Same as Lungewalk but reverse.

11.

Russian March
Walking forward, kick foot out in front of body with knee straight stretching
hamstring.

12.

Walking Toe Touch

Walking, reach down to one foot with both hands as opposite foot extend
behind you high in the air.

FOOT LADDER DRILLS

Design your ladder with at least 10 holes Each hole should be a 1 x 1 square.

SINGLE STEP

DOUBLE STEP

Run through ladder one foot in each hole

Run through ladder with 2 steps in ea hole

LEAD STEP

BUNNY HOPS

Facing sideways, take two steps in each

hole moving through the ladder laterally.

Hop on two feet through ladder. Stay as

close to the floor as possible.

R
L

R
L

R
L

R
L

R
L

R
L

FACING DIRECTION

SLALOM HOPS

SINGLE LEG SLALOM HOPS

Hop through the ladder diagonally.

Hop diagonally down the side of the ladder

L R
L R

R
L R

L R

R
R

L R

R
R

L R
L R

SINGLE LEG BUNNY HOPS

SNAKE HOP

Hop on one leg through each hold of the

ladder.

Hop on two feet twisting through each

rung of the ladder in an S shape.

L R

R
R
L
L

L R

R
R
L

R
R

L R

L R

L R

R
R
L
L
L
R

ICKY SHUFFLE
In a diagonal movement, take two steps in
each hole, then one step outside the
ladder Right foot outside the right side of
the ladder and left foot outside the left
side of the ladder.

R
R

L
R
L

L
R
L
L

LINE DRILLS
SKI HOPS

SINGLE LEG SKI HOPS

On two feet, hop as quickly as possible

across a line for 5yds. Get as many hops in
as possible.

Hop on one leg diagonally through the

ladder.

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R

R
R

L R
L R
L R

L R

R
R

ALI SHUFFLE

SPLIT HOPS

Standing feet together, step with foot in

direction of movement down the line (to
right, right foot 1st), then left foot. Feet
move in a tapping motion.

Start with feet splitting the line. Hop

switching feet back and forth as you move
down the line.

1
2

1
2

R
L
R
L

R
2 L
1

R1
L2
R1
L2

R
L
R
L
R
L

R1
L2

R
L

R1
L2

R
L

R
2 L
1

R
L
FACING DIRECTION

FACING DIRECTION

PLYO BOX ROUTINE

Perform 2-5 sets of 10 of each exercise

Box Landing Step on to a box 12 to 36 high. Step off and land a good athletic stance. A good
athletic stance looks like a LBs pre-snap stance Hip, knee and ankle bend, flat back, head straight, and
hands at pockets with elbows bent.

Jump to Box with Landing Jump to a box 12 to 36 high. Step off and make a good landing as in Box
Landings. Reset and jump to next box and repeat.

Box to Box Rebounds Jump to a box 12 to 36 high. Hop off and rebound off the ground as quickly as
possible. Repeat through boxes.

MEDICINE BALL ROUTINE

Perform each exercise for 2-3 sets of 10

RUSSIAN TWISTS
-Begin by putting ball at belly
button height arms length
away from body and behind
your right or left hip.
-Start by moving ball to the right
or left.
- Keep core tight and turn/rotate
back foot to allow greater
range of motion on exercise.

CHOPS
-Start with ball overhead at
arms length.
-Stop the ball when it is
between your feet.
-Repeat

DIAGONAL CHOPS
-Start with ball behind and
above ear.
-Move the ball diagonally
across the body, ending
near knee of opposite leg or
foot.
-Return with same pattern.
-Rotate/turn back foot to
increase effective range of
exercise.

SINGLE LEG RUSSIAN TWIST

-See Russian Twist exercise
-Perform on one leg

SINGLE LEG RUSSIAN TWIST

-See Russian Twist exercise
-Perform on one leg

CORE ROUTINE
4 Way Bridges 2 sets x hold each for 20 seconds

Pointer 2 sets of 10 each arm/leg.

On all fours, lift left arm and right leg to parallel to floor or higher and hold for 1-3 seconds. Then draw
elbow and knee together and touch together and hold for 1-3 seconds.

Fire Hydrant 2 sets of 10 each leg

On all fours, lift knee bent at 90 degrees to parallel with floor. Keep shoulders parallel to floor. Do not
bend elbows.

Spidermans 2 sets of 20 to 40
In a push-up position, draw knee to elbow alternating legs. Keep head & neck in a neutral position.

Spider X 2 sets of 10 each

In a push-up position, draw right knee to left elbow alternate legs so left knee touches right elbow.
Keep head & neck in a neutral position.

Spider Twist 2 sets of 10

In a push-up position, draw right knee to right elbow, then draw right knee across body to left elbow,
then right knee back to right elbow and return to push-up position. Alternate legs. Keep head & neck in
a neutral position.

MOBILITY ROUTINE
Perform 2 to 5 sets of each exercise
PVC Overhead Squat With a wood dowel, PVC Pipe or light barbell, take a wide grip with elbows
locked and pressed above the head. Squat, keeping the knees tracking in line with toes and behind the
toes. Keep head up, back flat and bar just behind the head. Squat and hold as deep as possible.

Hurdle Walk With hurdles set at mid-thigh to hip height, walk over a series of 5 to 10 hurdles. Focus
on knee height and clearance of the foot without twisting or turning the leg.

Hurdle Skip Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways
focusing in knee height and foot clearance.

Hurdle Unders Going sideways through a series of 5 to 10 hurdles set at hip height, skip sideways
focusing in knee height and foot clearance.

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
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

For 2 x 12 use sets 4-5

For 3 x 12 use sets 3-5
For 4 x 12 use sets 2-4

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
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

For 2 x 10 use sets 4-5

For 3 x 10 use sets 3-5
For 4 x 10 use sets 2-4

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
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

SET
1
2
3
4
5

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

For 2 x 8 use sets 4-5

For 3 x 8 use sets 3-5
For 4 x 8 use sets 2-4

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
1
2
3
4

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

SET
1
2
3
4

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

SET
1
2
3
4

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

SET
1
2
3
4

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

SET
1
2
3
4

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

For 3 x 6 use sets 2-4

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
1
2
3
4

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

SET
1
2
3
4

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

SET
1
2
3
4

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

SET
1
2
3
4

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

SET
1
2
3
4

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

For 3 x 5 use sets 2-4

OFF-SEASON - SIZE
Rest 1 minute between all sets and 2 minutes between exercises

MONDAY
EXERCISES

Deadlift
Up Right Row
Pulldowns (UHG)
GH Raise
One Arm DB Row
BB Shrugs
Leg Curls
Bicep Choice

TUESDAY
EXERCISES

OH Squat
Bench Press
Front Squat
CG Military Press
Close Grip Bench
S.L. Squat
Tricep Choice

THURSDAY
EXERCISES

DB Up Right Row
Pulldowns (OHG)
Good Mornings
BB Row
DB Shrugs
Bicep Choice
Leg Curls
Wrist Curls

FRIDAY
EXERCISES

OH Squat
Incline Bench
Squat
DB Military
Dips (weighted)
Lunge Choice
NG DB Bench
Tricep Choice

WEEK 1
SETS/REPS

MAX EST

5 x 12
5 x 12
5 x 12
Base 20
5 x 12 ea
3 x 12
2 x 12
3 x 12

MAX EST

2 x 10
5 x 12
5 x 12
5 x 12
5 x 12
3 x 12 ea
3 x 12

MAX EST

5 x 12
5 x 12
3 x 12
5 x 12
3 x 12
3 x 12
2 x 12
2 x 12

2 x 10
5 x 12
5 x 12
5 x 12
3 x 12
3 x 12 ea
3 x 12
3 x 12

MAX EST

WEEK 2
SETS/REPS

MAX EST

MAX EST

2 x 10
5 x 10
5 x 10
5 x 10
3 x 10
3 x 10 ea
3 x 10
3 x 10

WEEK 3
SETS/REPS

MAX EST

MAX EST

MAX EST

2 x 10
5 x 10
5 x 10
5 x 10
3 x 10
3 x 10 ea
3 x 10
3 x 10

WEEK 4
SETS/REPS

MAX EST

WEEK 4
SETS/REPS

MAX EST

5x8
5x8
3x8
5x8
3x8
3x8
2x8
2 x 12

WEEK 3
SETS/REPS

MAX EST

2 x 10
5x8
5x8
5x8
5x8
3 x 8 ea
3x8

WEEK 3
SETS/REPS

WEEK 4
SETS/REPS

5x8
5x8
5x8
Base 24
5 x 8 ea
3 x 10
2x8
3 x 10

5 x 10
5 x 10
3 x 10
5 x 10
3 x 10
3 x 10
2 x 10
2 x 12

WEEK 2
SETS/REPS

MAX EST

2 x 10
5 x 10
5 x 10
5 x 10
5 x 10
3 x 10 ea
3 x 10

5 x 10
5 x 10
3 x 10
5 x 10
3 x 10
3 x 10
2 x 10
2 x 12

WEEK 1
SETS/REPS

WEEK 2
SETS/REPS

WEEK 3
SETS/REPS

5 x 10
5 x 10
5 x 10
Base 24
5 x 10 ea
3 x 10
2 x 10
3 x 10

2 x 10
5 x 10
5 x 10
5 x 10
5 x 10
3 x 10 ea
3 x 10

WEEK 1
SETS/REPS

MAX EST

5 x 10
5 x 10
5 x 10
Base 22
5 x 10 ea
3 x 10
2 x 10
3 x 10

WEEK 1
SETS/REPS

WEEK 2
SETS/REPS

MAX EST

WEEK 4
SETS/REPS

2 x 10
5x8
5x8
5x8
3x8
3 x 8 ea
3x8
3x8

MAX EST

OFF-SEASON - STRENGTH
Rest 1.5 minutes between all sets and 3 minutes between exercises

MONDAY

WEEK 5

WEEK 6

EXERCISES
SETS/REPS
MAX EST
SETS/REPS
MAX EST
Complete Daily Warm-Up, Foot Ladder, Plyo Box and Medicine Ball Routine

Hang Clean
RDL
Pull-Ups (weighted)

DB Row
GH Raise
BB Shrugs
Bicep Choice

TUESDAY

4x6
4x6
4x6
4 x 6 ea
Base 26
3x6
3x6

WEEK 5

EXERCISES
SETS/REPS
Complete Core & Mobility Routine

Bench Press
Towel Bench
Front Squat
Military Press
Close Grip Bench
S.L. Box Squat
Tricep Choice

THURSDAY

4x6
4x6
4x6
4 x 6 ea
Base 28
3x6
3x6

MAX EST

MAX EST

4x6
4x6
4x6
4x6
3x6
3 x 6 ea
3x6

4x6
4x6
3x6
3 x 6 ea
3x6

WEEK 5

FRIDAY

4x6
4x6

Incline Bench
Squat
Box Squat
DB Military
S.L. Squat Variation
Dips (weighted)
NG DB Bench
Lunge Choice
Tricep Choice

WEEK 6

4x6
4 x 6 ea
3x6
3 x 6 ea
3x6

MAX EST

MAX EST

WEEK 8
SETS/REPS

MAX EST

MAX EST

4x6
4x6
4x6
4 x 6 ea
3x6
3 x 6 ea
3x6

WEEK 7
SETS/REPS

MAX EST

MAX EST

4x5
4x5
4x5
4 x 6 ea
3x6
3 x 6 ea
3x6

MAX EST

4x5
4x5
Base 20
3x6
3x6
3x6

WEEK 7
SETS/REPS

WEEK 8
SETS/REPS

4x5

4x5
Base 20
3x6
3x6
3x6

WEEK 6
SETS/REPS

4x5
4x5
4x5
3x6
3 x 5 ea
3x6

4x5
4x5

4x6
4x6
Base 18
3x6
3x6
3x6

WEEK 5
4x6
4x6

WEEK 7
SETS/REPS

SETS/REPS

4x5
4x5
4x5
4 x 5 ea
Base 30
3x6
3x6

4x5
4x5
3x6
3 x 5 ea
3x6

4x6

4x6
Base 16
3x6
3x6
3x6

EXERCISES
SETS/REPS
Complete Core & Mobility Routine

MAX EST

WEEK 8

4x5

EXERCISES
SETS/REPS
MAX EST
SETS/REPS
MAX EST
Complete Daily Warm-Up, Line Drills, Plyo Box and Medicine Ball Routine

High Pulls
Deadlift
Rack Deadlift
Pull-Ups (UHG)
Partner GHR
BB Row
DB Shrugs
Bicep Choice

SETS/REPS

4x5
4x5
4x5
4 x 5 ea
Base 30
3x6
3x6

WEEK 6
SETS/REPS

WEEK 7

MAX EST

WEEK 8
SETS/REPS

4x5
4x5
4x5
4 x 6 ea
3x6
3 x 6 ea
3x6

MAX EST

FLEXIBILITY ROUTINE
Following your workout, complete each of these stretches holding each stretch for 10-20 seconds each.