TRIPHASIC TACTICAL Training Session Builder

Speed, Strength,
Athlete Name Total Body
Performance Zone 1
Athlete Status: Great! 30-Oct-20
TTQ# Order Exercise Sets Reps/Length Load Rest
TTQ6 1 A Pro Agility 1-2 X 4 - 8 Reps Light - Light 1:30 - 5:00 MIN
0 0 0 0 X 0 - 0
TTQ4 2 A Back Squat 2-8 X 1 - 5 Reps 270 - 300 1:30 - 5:00 MIN
TTQ4 2B Squat Jump 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
TTQ4 2C 1 Arm REV Pull Down 2-8 X 1 - 5 Reps 60 - 70 1:30 - 5:00 MIN
TTQ4 2 D Scap Retract & Row 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
TTQ4 2E Bench Adduction 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
TTQ4 2F 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
TTQ4 2 G Bench Press 2-8 X 1 - 5 Reps 205 - 225 1:30 - 5:00 MIN
TTQ4 2 H RDL 2-8 X 1 - 5 Reps 295 - 330 1:30 - 5:00 MIN
TTQ4 2I DB Shoulder Press 2-8 X 1 - 5 Reps 50 - 55 1:30 - 5:00 MIN
TTQ4 2J EZ Bar Curl 2-8 X 1 - 5 Reps 80 - 90 1:30 - 5:00 MIN
TTQ4 2K Tricep Push Down 2-8 X 1 - 5 Reps 100 - 115 1:30 - 5:00 MIN
0 0 0 0 X 0 - 0
TTQ4 3 A Sprint 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
TTQ4 3B Sled Push 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
0 0 0 0 X 0 - 0
TTQ1 4 A Spin Bike 2-4 X 0:03-0:10SEC Heavy - Heavy 0:30 - 0:45 SEC
TTQ1 4B Sled Push 2-4 X 0:03-0:10SEC Heavy - Heavy 0:30 - 0:45 SEC
0 0 0 0 X 0 - 0
TTQ1 5A 2-4 X 0:03-0:10SEC Heavy - Heavy 0:30 - 0:45 SEC
TTQ1 5B 2-4 X 0:03-0:10SEC Heavy - Heavy 0:30 - 0:45 SEC
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
triphasictraining.com
TRIPHASIC TACTICAL Training Session Builder
Strength Endurance,
Athlete Name Total Body
Performance Zone 2
Athlete Status: Great! 30-Oct-20
TTQ# Order Exercise Sets Reps/Length Load Rest
TTQ5 1 A Pro Agility 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
0 0 0 0 X 0 - 0
TTQ2 2 A Back Squat 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 2B Squat Jump 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 2C 1 Arm REV Pull Down 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 2 D Scap Retract & Row 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 2E Bench Adduction 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
0 0 0 0 X 0 - 0
TTQ2 3 A Bench Press 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 3B RDL 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 3C DB Shoulder Press 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 3 D EZ Bar Curl 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 3E Tricep Push Down 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
0 0 0 0 X 0 - 0
TTQ2 4 A Sprint 1-4 X 0:40-0:90SEC MED - Heavy 2:00 - 6:00 MIN
TTQ2 4B Sled Push 1-4 X 0:40-0:90SEC MED - Heavy 2:00 - 6:00 MIN
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
triphasictraining.com
TRIPHASIC TACTICAL Training Session Builder
Athlete Name Performance Zone 3 Total Body
Athlete Status: Great! 30-Oct-20
TTQ# Order Exercise Sets Reps/Length Load Rest
TTQ3 1 A Jog 2-4 X 12-16 or 1:30-6min Light - MED 1:00 - 3:00 MIN
0 0 0 0 X 0 - 0
TTQ3 2 A Deadlift Hex Bar 2-4 X 12-16 or 1:30-6min Light - MED 1:00 - 3:00 MIN
TTQ3 2B KB Front Squats 2-4 X 12-16 or 1:30-6min Light - MED 1:00 - 3:00 MIN
TTQ3 2C Rower 2-4 X 12-16 or 1:30-6min Light - MED 1:00 - 3:00 MIN
TTQ3 2 D Endless Rope 2-4 X 12-16 or 1:30-6min Light - MED 1:00 - 3:00 MIN
TTQ3 2E Spin Bike 2-4 X 12-16 or 1:30-6min Light - MED 1:00 - 3:00 MIN
0 0 0 0 X 0 - 0
0 0 0 Bench Press 0 X 0 - 0
0 0 0 RDL 0 X 0 - 0
0 0 0 DB Shoulder Press 0 X 0 - 0
0 0 0 EZ Bar Curl 0 X 0 - 0
0 0 0 Tricep Push Down 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 Sprint 0 X 0 - 0
0 0 0 Sled Push 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
triphasictraining.com
TRIPHASIC TACTICAL Training Session Builder
No training sessions Return to 'Program Set Up'
Athlete Name
available for this day. to modify this training day.
Athlete Status: Normal 30-Oct-20
TTQ# Order Exercise Sets Reps/Length Load Rest
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
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TRIPHASIC TACTICAL Training Session Builder
Strength Endurance,
Athlete Name Total Body
Performance Zone 2
Athlete Status: Great! 30-Oct-20
TTQ# Order Exercise Sets Reps/Length Load Rest
TTQ5 1A 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
TTQ5 1B 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
TTQ5 1C 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
TTQ5 1D 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
0 0 0 0 X 0 - 0
TTQ5 2A 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
TTQ5 2B 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
TTQ5 2C 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
TTQ5 2D 2-5 X 5 - 8 Reps MED - MED 1:30 - 3:00 MIN
0 0 0 0 X 0 - 0
TTQ2 3A 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
TTQ2 3B 1-2 X 0:20-0:30SEC MED - Heavy 2:30 - 8:00 MIN
0 0 0 0 X 0 - 0
TTQ2 4A 1-4 X 0:40-0:90SEC MED - Heavy 2:00 - 6:00 MIN
TTQ2 4B 1-4 X 0:40-0:90SEC MED - Heavy 2:00 - 6:00 MIN
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
triphasictraining.com
TRIPHASIC TACTICAL Training Session Builder
Speed, Strength,
Athlete Name Total Body
Performance Zone 1
Athlete Status: Great! 30-Oct-20
TTQ# Order Exercise Sets Reps/Length Load Rest
TTQ6 1 A Pro Agility 1-2 X 4 - 8 Reps Light - Light 1:30 - 5:00 MIN
0 0 0 0 X 0 - 0
TTQ4 2 A Back Squat 2-8 X 1 - 5 Reps 270 - 300 1:30 - 5:00 MIN
TTQ4 2B Squat Jump 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
TTQ4 2C 1 Arm REV Pull Down 2-8 X 1 - 5 Reps 60 - 70 1:30 - 5:00 MIN
TTQ4 2 D Scap Retract & Row 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
TTQ4 2E Bench Adduction 2-8 X 1 - 5 Reps Heavy - Heavy 1:30 - 5:00 MIN
0 0 0 0 X 0 - 0
TTQ4 3 A Bench Press 2-8 X 1 - 5 Reps 205 - 225 1:30 - 5:00 MIN
TTQ4 3B RDL 2-8 X 1 - 5 Reps 295 - 330 1:30 - 5:00 MIN
TTQ4 3C DB Shoulder Press 2-8 X 1 - 5 Reps 50 - 55 1:30 - 5:00 MIN
TTQ4 3 D EZ Bar Curl 2-8 X 1 - 5 Reps 80 - 90 1:30 - 5:00 MIN
TTQ4 3E Tricep Push Down 2-8 X 1 - 5 Reps 100 - 115 1:30 - 5:00 MIN
0 0 0 0 X 0 - 0
TTQ1 4 A Sprint 2-4 X 0:03-0:10SEC Heavy - Heavy 0:30 - 0:45 SEC
TTQ1 4B Sled Push 2-4 X 0:03-0:10SEC Heavy - Heavy 0:30 - 0:45 SEC
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
triphasictraining.com
TRIPHASIC TACTICAL Training Session Builder
No training sessions Return to 'Program Set Up'
Athlete Name
available for this day. to modify this training day.
Athlete Status: Normal 30-Oct-20
TTQ# Order Exercise Sets Reps/Length Load Rest
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
0 0 0 0 X 0 - 0
triphasictraining.com
 Back Squat
Athlete Name:

AtAthlete Name 300

TRIPHASIC TACTICAL ©
 Power Clean
Bench Press
Use the calculator below to get an
estimated 1RM by entering the
weight lifted and number of reps
completed (range is limited to 1-5
reps):
225 225

Weight: 225

Reps: 5

L© EST 1RM: 262

Up to 10 exercises for each of the
available Exercise Classifications AGILITY BACK
listed here may be added. Exercise
availability will be dependent on 1
the structure of the Program Set-Up 2
(i.e. "Total Body" vs. "Upper Body") 3
& TTQ (i.e. "Speed Training" vs.
"Strength Training"). 4
5
6
7
8
9
10
BICEPS_and_TRICEPS CARDIO CHEST COMBO
Bench Warm up

TRIP
CORE_Equipment CORE_Bodyweight GLUTE_and_GROIN GRIP

TRIPHASIC TACTICA
 HAMSTRING ISOMETRIC KETTLEBELL LEG

TACTICAL ©
NECK OLYMPIC PLYOMETRIC PREHAB
SHOULDER
 AGILITY BACK BICEPS_and_TRICEPS CARDIO
2 Cone Figure 8 1 Arm DB Wide Row 1 Arm OH DB TRI EXT Battling Rope Circles
4 Cone Criss Cross 1 Arm REV Pull Down 1 Arm REV TRI Push Battling Rope Waves
4 Cone In and Out 1 Leg Good Morning 1 Arm TRI Push Down Endless Rope
4 Cone T Drill Back EXT DB ALT Row Alternating DB Curl Jacob's Ladder
5 Cone Drill Circles Back Extension Band Bicep Curl Jog
5 Cone Drill Lateral Band Side Lat Pull Band Tricep EXT Rower
5 Cone Snake Drill Bar Bent Over Row Chin Up Run
Ladder- 1 In Forward Chin Up Dips Spin Bike
Ladder- 2 In & 1 Out DB Bent Over Row EZ Bar Curl Sprint
Ladder- 2 In Forward GHD Reverse Hyper EZ Bar REV Curl Versa Climber
Ladder- Boxer Glute Ham Row EZ Tricep Extension KB Full Body Attack
Ladder- Brake Runs Good Morning Hammer Tricep EXT Swim
Ladder- Carioca Isometric RDL Incline Hammer Curl Fin
Ladder- Hop Scotch KB Renegade Row JM Dumbbell Press Ruck
Ladder- Ickey Kroc Row Reverse Curl Shadow Boxing
Ladder- Jump Cuts Lat Pull Down Straight Bar Curl Combatives
Ladder- LAT In & Out Pull Up SUP/PRO TRI EXT Sled Push
Ladder- LAT Shuffle Rear Deltoid Supinate Tricep EXT 1
Ladder- Scissor Rev Grip Bent Row TRI Push Down Band 2
Ladder- Trail Whip Rows Seated TRI Push Down Rope 3
Lateral Running Seated Good MRNG Tricep Push Down 4
Pro Agility Squat 1 Arm Lat Pull Zottman Curls 5
1 Squat Lat Row 1 6
2 Squatting Band Row 2 7
3 Standing Lat Pull 3 8
4 Stiff Leg Good MRNG 4 9
5 STRGT Arm Pull DWN 5 10
6 Supine Row 6
7 Zercher Good MRNG 7
8 1 8
9 2 9
10 3 10
4
5
6
7
8
9
10
 CHEST COMBO CORE_Equipment CORE_Bodyweight
1 Arm DB Bench 1 Leg Squat w/ Press Barbell Rollout ALT Prone Leg Lift
1 Arm INC DB Press 1 RDL w/ 1 Arm Row CL OHead DB Sit Up ALT Push Up Bridge
ALT MB Push Up ALT DB Curl To Press Cross Swing Abs Alternating V Up
Bench Press Curl To Press Seated Dumbbell Side Bend Baby Crawling
Bench With Chains DB Curl To Press GHD ISO Sit Up Hold Bent Knee Rotation
Board Bench Press KB Full Body Attack GHD Russian Twist Bent Knee Tuck
CG Bench Press KB Renegade Row Glute Ham OH Sit Up Bicycle Crunch
CG Board Press KB Turkish Get Up Half Bench Curl Up Cross Over Crunch
CG Incline Press Lat Pull and Press INC Over Head Sit Up Full Bench Curl Up
CG Press with Chains OH SQ with Shrug KB Bells Up Press FWD Walking Plank
Clap Push Up RDL w/ OHead Press KB Renegade Row Inch Worm
Close Grip INC Press RDL with Row KB Sots Press Leg Up Crunch
Close Grip Push Up Split Squat & Punch KB Turkish Get Up Plank
DB Bench Press Squat and Press Landmine Rotation REV Plank w/ Leg Lift
DB Bench With Bands Squat w/ 1 Arm Row Leg Raise Side Plank Side Bridge
DB Incline Press Squat w/ Band Row Lunge V Band Twist Side Touch
Dips Squat w/ Chest Press Medicine Ball Slams Single Leg Plank
Dumbbell Bench Fly 1 Medicine Ball Twist Sit Up With Twist
Dumbbell Incline Fly 2 One Hand Deadlift Straight Leg Crunch
EZ Close Grip Press 3 Paloff Press 1
INC DB Band Press 4 Plank Weighted 2
Incline Press 5 Reverse Band Crunch 3
JM Dumbbell Press 6 SB Down Twist 4
Med Ball Push Up 7 SB Plank Roll FWD 5
Pushup Plus 8 SB Plank Roll Side 6
1 Bench Warm up 9 SB PRTNR Core STAB 7
2 10 SB Up Twist 8
3 Swiss Ball Dead Bug 9
4 Swiss Ball Pike 10
5 1
6 2
7 3
8 4
9 5
10 6
7
8
9
10
 GLUTE_and_GROIN GRIP HAMSTRING ISOMETRIC
1 Leg Glute Ham Bar 1 Arm Farmer's Carry 1 Leg Dumbbell RDL 1 Arm ISO Anti ROT
90 90 Glute ISO 2 Way Wrist Curls 1 Leg Glute Ham Bar 1 Arm ISO DB Bench
90 90 Groin ISO Bam Bams 1 Leg Good Morning 1 Arm ISO DB Row
Band Pull Throughs Bar Holds Back EXT GHD Hyper Bench Press Rack ISO
Bench Adduction DB Farmer's Walk Ball Leg Curls Bicep Curl ISO Hold
Bench Glute Bar Lifts Plate Flip GHD Hyper w/Band Chin Up Isometric
GHD Hyper w/Band Plate Holds Glute Ham Band Pull DB Bench ISO Hold
GHD Reverse Hyper Plate Pinchers Glute Ham Fire Out Dip Isometric Hold
Glute Bar Lifts Pull Up Hang Glute Ham Hyper Glute Ham Bar ISO
Glute Ham Band Pull Round House Glute Ham ISO Hold Glute Ham ISO Hold
Glute Ham Bar Lift Spider Flips Good Morning Hex Bar Deadlift ISO
Glute Ham Fire Out Wrist Curl Flexion In Line RDL ISO Chest Hold RG
Glute Ham Hyper Wrist Extension INC GHD Hyper Isometric Chest Hold
Glute Ham ISO Hold Wrist Pronation RDL Isometric Lunge Hold
Good Morning Wrist Supination RDL Dumbbell Isometric RDL
INC GHD Hyper Wrist Ulna Flexion Single Leg RDL Isometric Squat Hold
ISO Groin Squeeze Wrist Radial Flexion Stiff Leg Good MRNG Isometric Wall Sits
RDL 1 Zercher Good MRNG SQ Trap SHO BI Hold
Reverse Hyper 2 1 SUP Glute Ham ISO
Stiff Leg Good MRNG 3 2 Trap SHO BI Calf Hold
Swiss Ball Hip Lift 4 3 1
Zercher Good MRNG 5 4 2
1 6 5 3
2 7 6 4
3 8 7 5
4 9 8 6
5 10 9 7
6 10 8
7 9
8 10
9
10
 KETTLEBELL LEG NECK OLYMPIC
KB ALT OH Press 1 Leg Hex Bar DL 4-Way Neck Ball OC 1 Arm DB Snatch
KB Bells Up Press 3 Way Front Lunge Band Jaw Open Clean
KB Chest Press 3 Way Lunge Band Neck Clean and Jerk
KB Clean Back Power Step Up Dumbbell Shrugs Clean Jerk
KB Clean to Jerk Back Squat Lat Pull STRGT Shrug Clean Pull
KB Deadlift Back Squat w/ Bands Lateral Neck Slides DB Clean and Jerk
KB Front Squats Back Squat w/ Chains Manual 4-Way Neck Dead Hang Clean
KB Full Body Attack Back Step Up Neck Slides Dead Hang Snatch
KB Overhead Press Barbell Lunge Over Head Shrug Drop Snatch
KB Push Press Body Weight Squats Shoulder Shrug Hang Clean Pull
KB Renegade Row Box Back Squat Supine Shrug Hang Snatch Pull
KB Rolling Press Box BSQ w/ Bands 1 Muscle Clean
KB Rotational Snatch Box BSQ w/ Chains 2 Muscle Snatch
KB Seesaw Press Box Front Squat 3 Overhead Squat
KB Snatch Box Front Squat 4 Power Clean
KB Sots Press Box FSQ w/ Bands 5 Power Jerk
KB Squat Jump Shrug Box FSQ w/ Chains 6 Power Snatch
KB Turkish Get Up Bulgarian Band Squat 7 Pressing OHead SQ
KB Vertical Clean DB Front Squat 8 Push Press
KB Woodchopper DB Walking Lunge 9 PWR Snatch w/ OHS
1 Deadlift 10 RDL Dumbbell Shrug
2 Deadlift Hex Bar RDL Olympic Style
3 Deadlift on Box RDL Shrug
4 Dumbbell Step Up Snatch
5 Front Lunge Snatch Grip Deadlift
6 Front Power Step Up Split Clean
7 Front Squat Split Snatch
8 Leg Press Squat Jerk
9 Messier Back Squats 1
10 Messier Front Squats 2
One Hand Deadlift 3
Split Squat Band 4
Split Squats 5
Sumo Deadlift 6
Zercher Squat 7
1 8
2 9
3 10
4
5
6
7
8
9
10
 PLYOMETRIC PREHAB SHOULDER
1 Leg Broad Jump 2 Way Band Kicks ALT Arnold Press
1 Leg Hurdle Hop 3 Way Ham Press ALT DB OHead Press
1 Leg Vertical Jumps 4 Way Ankle Kicks Arnold Press
ACC Band Lunge JMP AC Band Retraction Band Rear Delt
ACC Band SQ Jump Ankle Band Work Cuban INC Figure 8
ALT Leg Bounding Ankle Rolls Cuban Press
Bench Press Toss ANT Tibialis Band Cuban Press Incline
Bounding Hurdle Baby Crawl Stage 1 DB Shoulder Press
Bounding Single Leg Balance 1 Leg Squat Dips
Box Jump Ball Glute Lift Dumbbell Shrugs
Broad Jump Band Bat Wings External ROT Band
CG Bench Throw Band Face Pulls Front Deltoid Raise
Cycle Kicks Bench Abduction Internal ROT Band
Depth Drop Bench Adduction Lying EXT ROT- Band
Double Knee Jump Bent Knee Glute Lift Lying INT ROT- Band
Drop Knee Push Up Blackburn Series Military Press
Drop Plyo Push Up Calf Stretch w/ Band Over Head Shrug
Half Squat Jump Chest Band ADD Prone Rings Figure 8
Hindu SQ Drop Jump Fire Hydrant Seated Snatch
Hurdle 1 Leg Hops Glute Ham Hang SHLDR Press Seated
Hurdle Hop High Knee Carioca Shoulder Shrug
Hurdle Hop for DIST High Knee Pull F8 Side DELT LAT Raises
Lunge Box Drop Incline Delt Drop Side Deltoid Raise
Med Ball Pass Infraspinatus Supine Shrug
Push Up Drop Instep Lunge w/ ROT 1
Rack Band Push Up Internal ROT Band 2
Relaxed Box Jump Knee Flare REV RDL 3
Speed Switch Lunge Kneeling Clamshell 4
Split Squat ALT Jump LAT Band Retraction 5
SQ Drop Pause Jump LAT Deltoid Rebound 6
Squat Jump Over Head LAT Raise 7
1 Piston Squat 8
2 Prone Neck Bridge 9
3 Prone Scap Retract 10
4 Quadraped Shifts
5 RDL Walks
6 Reach Roll Lift
7 Scap Pull ISO Hold
8 Scap Retract & Row
9 SCAP Shrug w/ Bands
10 Scapula U Pulls
Scarecrow
Shoulder Dislocation
Standing D1 Pattern
 Standing D2 Patterns
Supraspinatus
Tea Cup
Thors Hammer
Triangle Terror
Walking Plank
1
2
3
4
5
6
7
8
9
10
Exercise
1 Arm DB Bench
1 Arm DB Snatch
1 Arm DB Wide Row
1 Arm Farmer's Carry
1 Arm INC DB Press
1 Arm ISO Anti ROT
1 Arm ISO DB Bench
1 Arm ISO DB Row
1 Arm OH DB TRI EXT
1 Arm REV Pull Down
1 Arm REV TRI Push
1 Arm TRI Push Down
1 Leg Broad Jump
1 Leg Dumbbell RDL
1 Leg Glute Ham Bar
1 Leg Good Morning
1 Leg Hex Bar DL
1 Leg Hurdle Hop
1 Leg Squat w/ Press
1 Leg Vertical Jumps
1 RDL w/ 1 Arm Row
2 Cone Figure 8
2 Way Band Kicks
2 Way Wrist Curls
3 Way Front Lunge
3 Way Ham Press
3 Way Lunge
4 Cone Criss Cross
4 Cone In and Out
4 Cone T Drill
4 Way Ankle Kicks
4-Way Neck Ball OC
5 Cone Drill Circles
5 Cone Drill Lateral
5 Cone Snake Drill
5 Cone Star Drill
90 90 Glute ISO
90 90 Groin ISO
AC Band Retraction
ACC Band Lunge JMP
ACC Band SQ Jump
ALT Arnold Press
ALT DB Curl To Press
ALT DB OHead Press
ALT Leg Bounding
ALT MB Push Up
ALT Prone Leg Lift
ALT Push Up Bridge
Alternating DB Curl
Alternating V Up
Ankle Band Work
Ankle Rolls
ANT Tibialis Band
Arnold Press
Baby Crawl Stage 1
Baby Crawling
Back EXT DB ALT Row
Back EXT GHD Hyper
Back Extension
Back Power Step Up
Back Squat
Back Squat w/ Bands
Back Squat w/ Chains
Back Step Up
Balance 1 Leg Squat
Ball Glute Lift
Ball Leg Curls
Bam Bams
Band Bat Wings
Band Bicep Curl
Band Face Pulls
Band Jaw Open
Band Neck
Band Pull Throughs
Band Rear Delt
Band Side Lat Pull
Band Tricep EXT
Bar Bent Over Row
Bar Holds
Barbell Lunge
Barbell Rollout
Battling Rope Circles
Bench Abduction
Bench Adduction
Bench Adduction
Bench Glute Bar Lifts
Bench Press
Bench Press Rack ISO
Bench Press Toss
Bench With Chains
Bent Knee Glute Lift
Bent Knee Rotation
Bent Knee Tuck
Bicep Curl ISO Hold
Bicycle Crunch
Blackburn Series
Board Bench Press
Body Weight Squats
Bounding Hurdle
Bounding Single Leg
Box Back Squat
Box BSQ w/ Bands
Box BSQ w/ Chains
Box Front Squat
Box FSQ w/ Bands
Box FSQ w/ Chains
Box Jump
Broad Jump
Bulgarian Band Squat
Calf Stretch w/ Band
CG Bench Press
CG Bench Throw
CG Board Press
CG Incline Press
CG Press with Chains
Chest Band ADD
Chin Up
Chin Up Isometric
CL OHead DB Sit Up
Clap Push Up
Clean
Clean and Jerk
Clean Jerk
Clean Pull
Close Grip INC Press
Close Grip Push Up
Combatives
Cross Over Crunch
Cross Swing Abs
Cuban INC Figure 8
Cuban Press
Cuban Press Incline
Curl To Press Seated
Cycle Kicks
DB Bench ISO Hold
DB Bench Press
DB Bench With Bands
DB Bent Over Row
DB Clean and Jerk
DB Curl To Press
DB Farmer's Walk
DB Front Squat
DB Incline Press
DB Shoulder Press
DB Walking Lunge
Dead Hang Clean
Dead Hang Snatch
Deadlift
Deadlift Hex Bar
Deadlift on Box
Depth Drop
Depth Jump
Dip Isometric Hold
Dips
Double Knee Jump
Drop Knee Push Up
Drop Plyo Push Up
Drop Snatch
Dumbbell Bench Fly
Dumbbell Incline Fly
Dumbbell Shrugs
Dumbbell Side Bend
Dumbbell Step Up
Endless Rope
External ROT Band
EZ Bar Curl
EZ Bar REV Curl
EZ Close Grip Press
EZ Tricep Extension
Fin
Fire Hydrant
Front Deltoid Raise
Front Lunge
Front Power Step Up
Front Squat
Front Step Up
Full Bench Curl Up
FWD Walking Plank
GHD Hyper w/Band
GHD ISO Sit Up Hold
GHD Reverse Hyper
GHD Russian Twist
Glute Bar Lifts
Glute Ham Band Pull
Glute Ham Bar ISO
Glute Ham Bar Lift
Glute Ham Fire Out
Glute Ham Hang
Glute Ham Hyper
Glute Ham ISO Hold
Glute Ham OH Sit Up
Glute Ham Row
Good Morning
Half Bench Curl Up
Half Squat Jump
Hammer Curls
Hammer Tricep EXT
Hang Clean Pull
Hang Snatch Pull
Hex Bar Deadlift ISO
High Knee Carioca
High Knee Pull F8
Hindu SQ Drop Jump
Hurdle 1 Leg Hops
Hurdle Hop
Hurdle Hop for DIST
In Line RDL
INC DB Band Press
INC GHD Hyper
INC Over Head Sit Up
Inch Worm
Incline Delt Drop
Incline Hammer Curl
Incline Press
Infraspinatus
Instep Lunge w/ ROT
Internal ROT Band
ISO Chest Hold RG
ISO Groin Squeeze
Isometric Chest Hold
Isometric Lunge Hold
Isometric RDL
Isometric Squat Hold
Isometric Wall Sits
Jacob's Ladder
JM Dumbbell Press
Jog
KB ALT OH Press
KB Bells Up Press
KB Chest Press
KB Clean
KB Clean to Jerk
KB Deadlift
KB Explosive Lunge
KB Front Squats
KB Full Body Attack
KB Overhead Press
KB Push Jerk
KB Push Press
KB Renegade Row
KB Rolling Press
KB Rotational Snatch
KB Seesaw Press
KB Snatch
KB Sots Press
KB Squat Jump Shrug
KB Squat to Row
KB Turkish Get Up
KB Vertical Clean
KB Woodchopper
Knee Flare REV RDL
Kneeling Clamshell
Kroc Row
Ladder- 1 In Forward
Ladder- 2 In & 1 Out
Ladder- 2 In Forward
Ladder- Boxer
Ladder- Brake Runs
Ladder- Carioca
Ladder- Hop Scotch
Ladder- Ickey
Ladder- Jump Cuts
Ladder- LAT In & Out
Ladder- LAT Shuffle
Ladder- Scissor
Ladder- Trail Whip
Landmine Rotation
LAT Band Retraction
LAT Deltoid Rebound
Lat Pull and Press
Lat Pull Down
Lat Pull STRGT Shrug
Lateral Neck Slides
Lateral Running
Leg Press
Leg Raise Side Plank
Leg Up Crunch
Lunge Box Drop
Lunge V Band Twist
Lying EXT ROT- Band
Lying INT ROT- Band
Manual 4-Way Neck
Med Ball Pass
Med Ball Push Up
Medicine Ball Slams
Medicine Ball Twist
Messier Back Squats
Messier Front Squats
Military Press
Muscle Clean
Muscle Snatch
Neck Slides
OH SQ with Shrug
One Hand Deadlift
Over Head LAT Raise
Over Head Shrug
Overhead Squat
Paloff Press
Piston Squat
Plank
Plank Weighted
Plate Flip
Plate Holds
Plate Pinchers
Power Clean w/ FSQ
Power Clean
Power Jerk
Power Snatch
Pressing OHead SQ
Pro Agility
Prone Neck Bridge
Prone Rings Figure 8
Prone Scap Retract
Pull Up
Pull Up Hang
Push Press
Push Up Drop
Pushup Plus
PWR Snatch w/ OHS
Quadraped Shifts
Rack Band Push Up
Rack Deadlift
RDL
RDL Dumbbell
RDL Dumbbell Shrug
RDL Olympic Style
RDL Shrug
RDL w/ OHead Press
RDL Walks
RDL with Row
Reach Roll Lift
Rear Deltoid
Relaxed Box Jump
Rev Grip Bent Row
REV Plank w/ Leg Lift
Reverse Band Crunch
Reverse Curl
Reverse Hyper
Round House
Rower
Rows Seated
Ruck
Run
SB Down Twist
SB Plank Roll FWD
SB Plank Roll Side
SB PRTNR Core STAB
SB Up Twist
Scap Pull ISO Hold
Scap Retract & Row
SCAP Shrug w/ Bands
Scapula U Pulls
Scarecrow
Seated Good MRNG
Seated Snatch
Shadow Boxing
SHLDR Press Seated
Shoulder Dislocation
Shoulder Shrug
Side Bridge
Side DELT LAT Raises
Side Deltoid Raise
Side Touch
Single Leg Plank
Single Leg RDL
Sit Up
Sit Up With Twist
Sled Push
Snatch
Snatch Grip Deadlift
Snatch Pull
Speed Switch Lunge
Spider Flips
Spin Bike
Split Clean
Split Snatch
Split Squat & Punch
Split Squat ALT Jump
Split Squat Band
Split Squats
Sport Back Squat
Sprint
SQ Drop Pause Jump
SQ Trap SHO BI Hold
Squat 1 Arm Lat Pull
Squat and Press
Squat Drop Jump
Squat Jerk
Squat Jump
Squat Lat Row
Squat w/ 1 Arm Row
Squat w/ Band Row
Squat w/ Chest Press
Squatting Band Row
Standing D1 Pattern
Standing D2 Patterns
Standing Lat Pull
Stiff Leg Good MRNG
Straight Bar Curl
Straight Leg Crunch
STRGT Arm Pull DWN
Sumo Deadlift
SUP Glute Ham ISO
SUP/PRO TRI EXT
Supinate Tricep EXT
Supine Leg Circles
Supine Row
Supine Scissors
Supine Shrug
Supraspinatus
Swim
Swiss Ball Dead Bug
Swiss Ball Hip Lift
Swiss Ball Pike
Tea Cup
Thors Hammer
Trap SHO BI Calf Hold
TRI Push Down Band
TRI Push Down Rope
Triangle Terror
Tricep Push Down
Tuck Jump
Versa Climber
Walking Plank
Wrist Curl Flexion
Wrist Extension
Wrist Pronation
Wrist Radial Flexion
Wrist Supination
Wrist Ulna Flexion
Zercher Good MRNG
Zercher Squat
Zottman Curls
 Training Models Training Day 1 Training Day 2 Training Day 3 Training Day 4
Speed, Strength,
Performance Zone
1SS Strength
1
Endurance,
Performance Zone
1SE 2
Performance Zone
1END 3
Speed, Strength, Speed, Strength,
Performance Zone Performance Zone
2SS Strength
1 Strength
1
Endurance, Endurance,
Performance Zone Performance Zone
2SE 2 2
Performance Zone Performance Zone
2END 3 Strength
3
Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone
3SS 1 Strength
2 3
Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone
3SE 1 Strength
2 3
Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone
3END 1 Strength
2 3
Speed, Strength, Endurance, Speed, Strength,
Performance Zone Performance Zone Performance Zone Performance Zone
4SS Strength
1 2 Strength
1 3
Endurance, Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
4SE Strength
2 1 2 3
Endurance, Speed, Strength,
Performance Zone Performance Zone Performance Zone Performance Zone
4END 2 3 Strength
1 Strength
3
Speed, Strength, Speed, Strength, Endurance, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
5SS Strength
1 1 Strength
2 2
Endurance, Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
5SE 2 1 2 Strength
3
Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
5END 3 1 Strength
3 Strength
2
Speed, Strength, Speed, Strength, Endurance, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
6SS Strength
1 1 Strength
2 2
Endurance, Speed, Strength, Endurance, Speed, Strength,
Performance Zone Performance Zone Performance Zone Performance Zone
6SE 2 1 2 Strength
1
Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
6END 3 1 Strength
3 Strength
2
Speed, Strength, Speed, Strength, Endurance, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
7SS Strength
1 1 Strength
2 2
Endurance, Speed, Strength, Endurance, Speed, Strength,
Performance Zone Performance Zone Performance Zone Performance Zone
7SE 2 1 2 Strength
1
Speed, Strength, Endurance,
Performance Zone Performance Zone Performance Zone Performance Zone
7END 3 1 3 2

Model Options Start Day Frequency Reps Region

Strength & Speed Monday 1X 1 Total Body

Strength Endurance Tuesday 2X 2 Lower Body

Endurance Wednesday 3X 3 Upper Body

Thursday 4X- Split Week 4

Friday 4X- Continuous 5

Saturday 5X

Sunday 6X

7X

Select Days

list2 list3 list4 list5 list11

1 1 1 1 1

2 2 2 2 2

3 3 3 3

4 4 4

5 5

10

11

atp-pc lactic
TTQ1TB TTQ1LB TTQ1UB TTQ2TB TTQ2LB
AGILITY AGILITY CARDIO AGILITY AGILITY

CARDIO CARDIO ISOMETRIC BACK CARDIO

ISOMETRIC ISOMETRIC KETTLEBELL BICEPS_and_TRICEP COMBO

KETTLEBELL KETTLEBELL OLYMPIC CARDIO CORE_Equipment

OLYMPIC OLYMPIC PLYOMETRIC CHEST CORE_Bodyweight

PLYOMETRIC PLYOMETRIC PREHAB COMBO GLUTE_and_GROIN

PREHAB PREHAB CORE_Equipment HAMSTRING

CORE_Bodyweight ISOMETRIC

GLUTE_and_GROIN KETTLEBELL

GRIP LEG

HAMSTRING PREHAB

ISOMETRIC

KETTLEBELL

LEG

NECK

PREHAB

SHOULDER

TTQ1HQa TTQ1HQb TTQ1HQc TTQ1WCa

Duration 0:03-0:10SEC 0:03-0:07SEC 0:03-0:05SEC 0:03-0:10SEC

Rest 1:30 - 6:00 MIN 3:00 - 6:00 MIN 4:00 - 6:00 MIN 0:30 - 0:45 SEC

Load Low Heavy Heavy Medium Heavy

Load High Very Heavy Heavy Heavy Very Heavy

 TTQ1HQa TTQ1HQb TTQ1HQc TTQ1WCa

list2 2-4 2-4 2-4 4-8

list3 1-2 1-2 1-2 3-6

list4 1 1 1 2-4

list5 1 1 1 1-3

list11 1 1 1 1

list24 1-2 1-2 1-2 2-4

Yes

No
 Training Day 5 Training Day 6 Training Day 7

Performance Zone
Strength
3
Endurance,
Performance Zone
2
Performance Zone
3
Speed, Strength,
Performance Zone Performance Zone
Strength
1 3
Endurance,
Performance Zone Performance Zone
2 3
Performance Zone Performance Zone
3 3
Speed, Strength,
Performance Zone Performance Zone
Strength
1 3 Active Recovery
Endurance,
Performance Zone Performance Zone
2 3 Active Recovery
Performance Zone Performance Zone
3 3 Active Recovery

pzone blocks blocks2 Neuro

 High Quality 1 2 Great!

Work Capacity 2 Okay

Mixed Quality and
Capacity Session Tired

list24

ctic aerobic strength

TTQ2UB TTQ3TB TTQ3LB TTQ3UB TTQ4TB
BACK AGILITY AGILITY BACK BACK

BICEPS_and_TRICEP BACK CARDIO BICEPS_and_TRICEP BACK

CARDIO BICEPS_and_TRICEP COMBO CARDIO BICEPS_and_TRICEP

CHEST CARDIO CORE_Equipment CHEST CHEST

COMBO CHEST CORE_Bodyweight COMBO COMBO

CORE_Equipment COMBO GLUTE_and_GROIN CORE_Equipment CORE_Equipment

CORE_Bodyweight CORE_Equipment HAMSTRING CORE_Bodyweight CORE_Bodyweight

GRIP CORE_Bodyweight ISOMETRIC GRIP GLUTE_and_GROIN

ISOMETRIC GLUTE_and_GROIN KETTLEBELL ISOMETRIC GRIP

KETTLEBELL GRIP LEG KETTLEBELL HAMSTRING

NECK HAMSTRING PREHAB NECK ISOMETRIC

PREHAB ISOMETRIC PREHAB KETTLEBELL

SHOULDER KETTLEBELL SHOULDER LEG

LEG NECK

NECK OLYMPIC

PREHAB PLYOMETRIC

SHOULDER PREHAB

SHOULDER

TTQ1WCb TTQ1WCc TTQ2HQa TTQ2HQb TTQ2HQc

0:03-0:07SEC 0:03-0:05SEC 0:20-0:30SEC 0:20-0:25SEC 0:20-0:30SEC

0:30 - 0:45 SEC 0:30 - 0:45 SEC 2:30 - 8:00 MIN 4:00 - 8:00 MIN 6:00 - 8:00 MIN

Heavy Medium Medium Medium Light

Heavy Heavy Heavy Medium Medium

 TTQ1WCb TTQ1WCc TTQ2HQa TTQ2HQb TTQ2HQc

4-8 4-8 1-2 1-2 1-2

3-6 3-6 1 1 1

2-4 2-4 1 1 1

1-3 1-3 1 1 1

1 1 1 1 1

2-4 2-4 1-2 1-2 1-2

 strength strend
TTQ4LB TTQ4UB TTQ5TB TTQ5LB TTQ5UB
COMBO BACK BACK COMBO BACK

CORE_Equipment BICEPS_and_TRICEP BICEPS_and_TRICEP CORE_Equipment BICEPS_and_TRICEP

CORE_Bodyweight CHEST CHEST CORE_Bodyweight CHEST

GLUTE_and_GROIN COMBO COMBO GLUTE_and_GROIN COMBO

HAMSTRING CORE_Equipment CORE_Equipment HAMSTRING CORE_Equipment

ISOMETRIC CORE_Bodyweight CORE_Bodyweight ISOMETRIC CORE_Bodyweight

KETTLEBELL GRIP GLUTE_and_GROIN KETTLEBELL GRIP

LEG ISOMETRIC GRIP LEG ISOMETRIC

OLYMPIC KETTLEBELL HAMSTRING OLYMPIC KETTLEBELL

PLYOMETRIC NECK ISOMETRIC PLYOMETRIC NECK

PREHAB OLYMPIC KETTLEBELL PREHAB OLYMPIC

PLYOMETRIC LEG PLYOMETRIC

PREHAB NECK PREHAB

SHOULDER OLYMPIC SHOULDER

PLYOMETRIC

PREHAB

SHOULDER

TTQ2WCa TTQ2WCb TTQ2WCc TTQ3HQa TTQ3HQb

0:40-0:90SEC 0:40-0:60SEC 0:40-0:45SEC 12-16 or 1:30-6min 12-16 or 1:30-4min

2:00 - 6:00 MIN 3:00 - 6:00 MIN 4:00 - 6:00 MIN 1:00 - 3:00 MIN 1:30 - 3:00 MIN

Medium Medium Light Light Light

Heavy Medium Medium Medium Light

 TTQ2WCa TTQ2WCb TTQ2WCc TTQ3HQa TTQ3HQb

2-6 2-6 2-6 3-6 3-6

1-4 1-4 1-4 2-4 2-4

1-3 1-3 1-3 1-3 1-3

1 -2 1 -2 1 -2 1 1

1 1 1 1 1

2-6 2-6 2-6 1-3 1-3

 speed
TTQ6TB TTQ6LB TTQ6UB
AGILITY AGILITY CARDIO

CARDIO CARDIO ISOMETRIC

ISOMETRIC ISOMETRIC KETTLEBELL

KETTLEBELL KETTLEBELL OLYMPIC

OLYMPIC OLYMPIC PLYOMETRIC

PLYOMETRIC PLYOMETRIC PREHAB

PREHAB PREHAB

TTQ3HQc TTQ3WCa TTQ3WCb TTQ3WCc TTQ4a

12-16 or 1:30-2min 12-16 or 3-8:00min 12-16 or 3:00-5MIN 12-16 or 1:30-3MIN 1 - 5 Reps

2:00 - 3:00 MIN 0:00 - 1:00 MIN 0:00 - 1:00 MIN Continuous 1:30 - 5:00 MIN

Light Light Light Light 0.9

Light Medium Light Light 1

 TTQ3HQc TTQ3WCa TTQ3WCb TTQ3WCc TTQ4a

3-6 10 - 12 10 - 12 10 - 12 2-8

2-4 3-8 3-8 3-8 2-8

1-3 2-6 2-6 2-6 2-8

1 1-2 1-2 1-2 2-8

1 1- 2 1- 2 1- 2 2-8

1-3 5-8 5-8 5-8 2-8

 TTQ4b TTQ4c TTQ5a TTQ5b TTQ5c

1 - 5 Reps 1 - 5 Reps 5 - 8 Reps 5 - 8 Reps 5 - 8 Reps

2:30 - 5:00 MIN 3:30 - 5:00 MIN 1:30 - 3:00 MIN 2:00 - 3:00 MIN 2:30 - 3:00 MIN

0.85 0.8 0.7 0.675 0.65

0.95 0.9 0.8 0.775 0.75

TTQ4b TTQ4c TTQ5a TTQ5b TTQ5c

2-6 2-4 2-5 2-4 2-3

2-6 2-4 2-5 2-4 2-3

2-6 2-4 2-5 2-4 2-3

2-6 2-4 2-5 2-4 2-3

2-6 2-4 2-5 2-4 2-3

2-6 2-4 2-5 2-4 2-3

 TTQ6a TTQ6b TTQ6c

4 - 8 Reps 4 - 8 Reps 4 - 8 Reps

1:30 - 5:00 MIN 2:30 - 5:00 MIN 3:30 - 5:00 MIN

0.7 0.675 0.65

0.75 0.7 0.6

 TTQ6a TTQ6b TTQ6c

2-4 2-4 2-4

1-2 1-2 1-2

1-2 1 1

1 1 1

1 1 1

1-2 1-2 1-2