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Культура Документы
420
425 430
10 142 144 146 148 150 152 154 156 158 160 162 164 166 168 170 172
174
435
440
445
450 455
176
178
180
182 184
545 550
186 188 190 192 194 196 198 200 202 204 206 208 210 212 214 216 218 220
190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255
258
247 250 254 257 260 263 267 270 273 276 280 283 286 289 293 296 299 302
306
5 277 281 285 289 293 296 300 304 308 312 316 320 324 328 332 335 339
343
5 291 295 299 303 308 312 316 320 324 328 332 336 340
344
5 302
306 310
309 312 315 319 322 3.25 328 332 335 338 341 345 348 351 354 358
347 .351 355 359 363 367 371 374 378 382 386 390 394 398 402 406 410 413 417 421
425
349 353 357 361 365 369 373 377 381 385 390 394 398 402
406
370 374 378 383 387 391 395 400 404 408 412 417 421 425 429 434 438 442 446 451 455 459 463
468
10 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 J05 308 312 315 319 322 326 329 ·333
336
429
451
CLEMSON FOOTBALL
BENCH PRESS: POWER PROGRAM CONVENTIONAL BENCH PRESS TRAINING
TRAINING TIES
1) Test to find your I rep bench press max. 2) Start the program at Phase I and work the different phases that corresponds with the training weeks. (See chart below) 3) Work off your one rep max (left hand column). Perform. the sets and reps that correspond with your max weight.
4) Your goal is to hit every set and rep at your particular max. For example: If you make every rep on each ~et (Plia~e I: max 300 - last set 225 X 10) next week bump your max up 5 lbs (305). Continue' the process into Phase II and so on through the peak phase. 5) Day #1 is your heavy day. Use a grip you are most comfortable with. 6) Day #2 is your light day (speed day). Use a close grip each set and rep. Day #2 drop your max wt. down IS For example: if you work oHaOo on Day #1 you will 285 lbs. keep in mind you are using a close grip and and rep count. 18" to 24" while performing to 25 lbs, from Day #1. want to work off 275 to you want to make each set
1.
'1
,
"Sample Training Program"
Monday Bench Press Dumbbell Bench Dumbbell Tri Ext. Dumbbell Front Raise Dumbbell Side Raise Rear Delt! DB Row Lat Pulldown Hammer Curls Thursday Close Grip Bench 1/4 Dips or Incline DB EZ-Bar Tri Ext. Dumbbell Front Raise Dumbbell Side Raise Rear DeltIDB Row Lat Pulldown Hammer Curls Phase I (Day #1) 12,12 10, 10, 10, 10, 10, 10 12, 10 12, 10 12,10,8 12, 10, 8, 6 10,8,8,8,8,8 Phase I (Day #2) 12, 10, 8, 8 12,10,8,6,5,5 12, 10 12, 10 12, 10, 8 12,10,8,6 10, 8, 8, 8, 8
POWEQ.PROGRAM
WEEKLY TRAINING
lQWEEK pROGRAM
CYC],ES
PHASE I
8 WEEKPROGB AM WEEKI
PHASEl PHASED PHASEID PEAK PHASE
6 WEEK
PROGRAM
PHASE I PHASED PHASEm PEAK PHASE
WEEK 1
145
10 54 56 58 60 62 64
66
205
210
68 70 72 74 76 78 80 82
84
8 68 70 73 75 78 80 83 85
88
5 81 84 87 90 93
96 99
10 88 91
94
98 101
104
10 95 98 102 105
109
215 220 2.25 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335
340 345 350
86 88 90 92 94 96 98 100 102 104 106 108 110 112 114 116 118 120 122 124 126 128 130 132 134 136 138 140
90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160 163 165 168 170 173 175
102 105 108 111 114 117 120 123 126 129 132 135
138
141 144 147 150 153 156 159 162 . 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210
107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163
166
169 172 176 179 182 185 189 192 195 198 202 205 208 211 215 218 221 224 228
112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245
10 101 105 109 113. 116 120 124 128 131 135 139 143 146 150 154 158 161 165 169 173 176 180 184 188 191 195 199 203 206 210 214 218 221 225 229 233 236 240 244 248 251 255 259 263
380 385 390 395 400 405 410 415 420 425 430 435
440 445 450 455
168
170
460 465
470 475
480 485 490 495 500 505 510 515 520 525 530 535
S40
172 174 176 178 180 182 184 186 188 190 192 194
196
545 550
198 200 202 204 206 208 210 212 214 216 218
220
178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 ·238 240 243 245 248 250 253 255 258 260 263 265 268 270 273 275
5 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270
273
276 279 282 285 288 ~ 291 294 297 300 303
306
10 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 286 289 ~ 293 296 2.99 302 306 309 312 315 319 322 325 328 332 335
338
10 249 252
256
259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 32,6 329
333
10 266 270 274 278 281 285 269 293 296 300 304 308 311 315 319 323 326
330
368 371 375 379 383 386 390 394 398 401 405 409 413
10
54
56 58
60 62 64
80
82 -84
66 68 70 72 74 76 78
70 73 75 78 80 83 85 88
90
!IS
5 88 91
94
86 . 88 90 92 94
96
260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350
255
245 250
98 100 102 104 106 108 110 112 114 116 118 120 122 124 126 128 130 132 134 136 138 140
93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160 163 165 168 170 173 175
98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163 166 169 172 176 179 182 185 189 192 195 198 202 205 208 211 215 218 221, 224 228
156
226 230 234 238 242 246 250 254 257 261 265 269 273
5 111 115 119 123 127 131 135 139 144 143 152 156 160 164 168 172 176 180 185 189 193. 197 201 205 209 213 217 221 226 230 234 238 242 246 250 254 258 262 267 271 275 279 283 287
5 115 119 123 128 132 136 140 145 149 153 157 162 166 170 174 179 183 187 191 196 200 204 208 213 217 221 225 230 234 23B 242 247 251 255 259 264 268 272 276 281 285 289 293 298
10 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 .231 235 238 2.42 245
10 61 63 65 68 70 72 74 77 79 81 83 86 88
90
205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325
330
335 340
345
350
92 95 97 99 101 104 100 108 110 113 115 117 119 122 124 126 128 131 133 135 137 140 142 144 146 149 151 153 155 158
8 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144 147 150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210
5 95 98 102 105 109 112 1:16 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245
156
160 164 168 172 176 180 185 189 193 197 201 205 209 213 217 221 226 230 234 238 242 246 250 254 258 262 267 271 275 279 283 287
3 111 115 119 123 127 131 135 139 144 148 152
3 117 122 126 131 135 139 144 148 152 157 161 165 170 174 178 183 187 191 196 200 204 209 213 218 222 226 231 235 239 244 ·248 252 257 261 265 270 274 278 283 287 291 296 300 305
3 124 129 133 138 143 147 152 156 161 166 170 175 179 184 189 193 198 202 207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322
5 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172 176 180 184 188 192 196 200 204 208 212 216 220 224 228 232 236 240 244 248 252 256 260 264 268 272 276 280
10 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151
1.54
158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245
MAX
355 360 365 370 375 380
385
390 395
400
178 180 182 185 187 189 191 194 196 198 200 203 205 207 209 212 214 216 218 221 223 225 227
230
550
213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 327 330
5 249 252 256 259 263 266 270 273 277 280
284
287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364
368
3 291 295 299 303 308 312 316 320 324 328 332 336 340
344
350
354
359
363
349 353 357 361 365 369 373 377 381 385 390 394 398 402 406 410 414 418 422 426 431 435 439
443 447
348 352 357 361 365 370 374 378 383 387 392 396 400 405 409 413 418 422 426 431 435 439
444
368 373 377 382 386 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455
460 465
5 284 288 292 296 300 304 308 312 316 320 324 326 332 336 340
344
10 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301
305
451
388 392 396 400 404 408 412 416 420 424 428 432 436 440
308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 378 362 385
10 61 63 65 68 70
72
81
84
170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315
320
74 77 79 81 83 66 66 90 92 95 97 99 101 104 106 lOB 110 113 115 117 119 122 124 126 128 131 133 135 137 140 142 144 146 149 151 153 155 158
87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141
144
147 150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210
5 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245
1 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172 176 180 184 188 192 196 200 204 208 212 216 220 224 22.8 232 236 240 244 248 252
256
1 122 126 131 135 140 144 149 153 158 162 167 171 176 180 185 189 194 198 203 207 212 216 221 225 230 234 2.39 243 248 252 257 261
266
270 275 279 284 288 293 297 302 306 311 315
1 128 133 138 143 147 152 157 162 166 171 176 161 185 190 195 200 204 209 214 219 223 228 233 238 242 247 252 257 261 266 271 276 280 285 290 295 299 304 309 314 318 323 328 333
1 131 136 141 146 150 155 160 165 170 175 179 184 189 194 199 204 209 213 218 223 228 233 238 243 247 252 257 262 267 272 276 281 286 291 296 301
306
111 115 119 123 127 131 135 139 144 148 152 166 160 164 168 172 176
180
10 97 101
104
108 112 115 119 122 126 130 133 137 140 144
14.'!
185 189 193 197 201 205 209 213 217 221 226 230 234 238 242 246 250 254
258 262
340
151 155 158 162 166 169 173 176 180 184 187 191 194 198 202 205 209 212 216 220 223 227 230 234 238 241
245
248 252
MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
440
44S
S40
545
550
10 160 -162 164 167 169 171 173 176 178 180 182 185 '187 189 191 194 196 198 200 203 205 207 20g 212 214 216 218 221 223 225 227 230 232 234 236 239 241 243 245 248
213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 327
330
. 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361
364
1
284
288 2.92 296 300 304 308 312 316 320 324 328 332 336 340 344
348
352 356 360 364 368 372 376 380 384 388 392 396 400 404 408 412 416 420 424 42.8 432 436 440
320 324 329 333 338 342 347 351 356 360 365 369 374 378 383 387 392 396 401
405
1 344
371 375 380 385 390 394 399 404 409 413 418 423 428 432 437 442 447 451 456 461
466
369 373 378 383 388 393 398 403 407 412 417 422 427 432 437 441
446
291 295 299 303 308 312 316 320 324 328 332 336 340
344
470 475 480 485 489 494 499 504 508 513
518
523
470 475 480 485 490 495 500 504 509 514 519 524 529 534
10 256 259 263 266 270 274 277 281 284 288 292 295 299 302 306 310 313 317 320 324 328 331 335 338 342
346
410 414 418 422 426 431 435 439 443 447 451
MAX
135 140 145 150 155 160 165 170 175 180
18S
10 54 56 58 60 62 64
66
190 195 200 205 210 215 220 2.25 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345
350
68 70 72 74 76 78 80 82
84
68 70 73 75 78 80 83 85 88 90 93 95 98 100
103
88 88 90 92 94
96
98 100 102 104 106 108 110 112 114 116 '118 120 122 124 126 128 130 132 134 136 138 140
105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160
163
5 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144
147
150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210
10 98 102 105 109 112 116 120 123 127 131 134 138 141 145 149 152 156 160 163 167 170 174 178 181 185 189 192 196 199 203 207 210 214 218 221 225 228 232 236 239 243 247 250 254
10 98 102 105 109 112 116 120 123 127 131 134 138 141
145
10
149 152 156 160 163 167 170 174 178 181 185 189 192 196 199 203 207 210 214 218 221 2.25 228 232 236 239 243 247 250 254
98 102 105 109 112 116 120 123 127 131 134 138 141 145 149 152 156 160 163 167 170 174 178 181 185 189 192 196 199 203 207 210 214 218 221 225 228 232 236 239 243 247 250 254
MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
440 445
450 45S
460 465
470 475
480
485 490
495
10 '142 144 146 148 150 152 154 156 15S 160 162 164 166 168 170 172 174 176 178 180 182 184 186 188 190 192 194 196 198 200 202 204 206 208 210 212 214 216 218 220
8 178 180 183 185 188 190 193 195 19S 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255 258 260 263 265 268 270 273 275
5 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 3.27 330
10 257 261 2.65 268 272 276 279 283 286 290 294 297 301 305 308 312 315 319 323 326 330 334 337 341
344
10 257 261 265 268 272 276 279 283 286 290 294 297 301 305 308 312 315 319 323 326 330 334 337 341
344 348
10 257 261 265 268 272 276 279 283 286 290 294 297 301 305 308 312 315 319 323 326 330 334 337 341
344
348 352 355 359 363 366 370 373 377 381 384 388 392 395 399
348 352 355 359 363 366 370 373 377 381 384 388 392 395 399
II
10 54
56
58 60 62
64
160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335
340
66 68 70 72 74 76 78 80 82 84 86 88 90 92 94 96 98 100 102 104 106 108 110 112 114 116 118 120 122 124 126 128 130 132 134
136
345 350
138 140
80 83 85 88 90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158 160 163 165 168 170 173 175
78
8 68 70 73 75
95 98 102 105 109 112 116 119 123 126 130 133 137
140
158 161 165 168 172 175 179 182 186 189 193 196 200
203
207 210 214 217 221 224 228 231 235 238 242 245
113 117 121 125 129 134 138 142 146 150 154 159 163 167 171 175 180 184 188 192 196 200 205 209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 .276 280 284 288 292
5 113 117 121 125 129 134 138 142 146 150 154 159 163 167 171 175 180 184 188 192 196 200 205 209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 276 260 284 288 292
5
113
117 121 125 129 134 138 142 146 150 154 159 163 167 171 175
180
184 188 192 196 200 205 209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 276 280 284 288 292
5 113 117 121 125 129 134 138 142 146 150 154 159 163 167 171 175 180 184 188 192 196
200 205
209 213 217 221 225 230 234 238 242 246 251 255 259 263 267 271 276
280
MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440
445
._
10 -142
144
450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550
146 148 150 152 154 156 158 160 162 164 166 168 170 172 174 176 178 180 182 184 186 188 190 192 194 196 198 200 202 204 206 208 210 212 214 216 218 220
178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255 258 260 263 265 268 270 273 275
249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 37B 382 385
5 296 301 305 309 313 317 321 326 330 334 338 342 347 351 355 359 363 367 372 376 380 384 388 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459
5 296 301 30S 309 313 317 321 326 330 334 338 342 347 351 355 359 363 367 372 376 380 384 388 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459
5 296 301 305 309 313 317 321 326 330 334 338 342 347 351 355 359 363 367 372 376 3BO 384 3BB 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459
296 301 305 309 313 317 321 326 330 - 334 338 342 347 351 355 359 363 367 372 376 380 384 388 392 397 401 405 409 413 418 422 426 430 434 438 443 447 451 455 459
155
160
61 63 65 68 70
72
84
87
90
81
93
96 99
165 170 175 180 185 190 195 200 20S 210 215 220 225 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320
3il;
74 77 79 81 83 86 88 90
92
95 97
10B 112 116 120 124 12B 132. 136 140 144 148 - 152 156 e160 164 168
230
101 104 106 108 110 113 115 117 119 122
99
124
126 128 131 133 136 137 140 142 144 146 149 151 153
155
158
172 '129 176 132 1'35 UO ·1'38- --184 1:41: ·188 _1~1"92 196147 ·200 150 1'53 204 -208 156 212 159 162 216 165 220 168 224 171 228 174 23.2 177 236 180 240 183 244 186 248 189 252 192 256 195 260 264 19S 201 268 204 272 207 276 210 280
3 124 129 133 138 143 147 152 156 161 166 170 175 179 184 189 193 198 202
207
124 129 133 138 143 147 152 156 161 166 170 175 179 184 189 193 198
202
143
147 152 156 161 166 170 175 179
184
10
95
98
H9
184
212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322
207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322
189 193 198 202 207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299
304
189 193 198 202 207 212 216 221 225 230 235 239 244 248 253
258
116 119 123 126 130 133 137 140 144 147 151
154
172 175
179
262 267 271 .276 281 . 285 290 294 299 304 308 313 317 322
182 186 189 193 196 200 203 207 210 214
217
MAX 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425
430
435
440 44-5
450
540
545 550
490 495 500 505 510 515 520 525 530 535
10 -160 162 164 167 169 171 173 176 --'78 180 182 185 187 189 191 194 -196 198 200 203 205 207 209 212 214 216 218 221 223 225 227 230 232 234236 239 241 243 245 248
213 216 219 222 225 228 231 234 237 240 243 246 2.49 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 3.21 324 327 330
284 288 292 296 300 304 308 312 316 320 324 328 332 336 340
344
348 352 356 360 364 368 372 376 380--384 3BB 392 396 400 404 408 412 416 420 424 428 432 436
440
3 I 327 I 331 I i 336 340 345 350 354359 363 368 373 377 382 386 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455 460 465 469 474 478 483 488 492 497 501
506
346
345 350 354359 363 368 373 377 38.2 3-86 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455 460 465 469 474 478 483 488 492 497 501 506
3 327 331 336 340 345 350 354359 363 368 373 377 3-82 386 391 396 400 405 409 414 419 4.2.3 42.8 432 437 442 446 451 455 460 465 469 474 478 483 488 492 497 501 506
3 327 331 336 340 345 350 354359 363 - 368 373 377 382 386 391 396 400 405 409 414 419 423 428 432 437 442 446 451 455 460 465 469 474 478 483 4-88 492 497 501
506
10 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 34-0 343 347 350 354 357 361 364 368 371 375 378 382 385
175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
305
10 61 63 65 68 70 72 74 77 79 81 83 86
88
8
81
92 95 97
90
99
310
315
101 104 106 108 110 113 115 117 119 122 124 126 128 131 133 135 137 140 142
144
138 141 144 147 150 153 156 159 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210
98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245
95
164 168 172 176 180 184 188 192 196 200 204
2a8
212 216 220 224 228 23.2 236 240 244 248 252 256 260 264 268 272 276 280
1 122 126 131 135 140 144 149 153 158 162 167 171 176 lBO lB5 189 194 198 203 207 212 216 221 225 230 234 239 243 248 252 257 261 266 270 275 279 284 288 293 297 302 306 311 315
209 214 219 223 228 233 238 242 247 252 257 261 266 271 276 280 285 290 295 299 304 309 314 318 323 328 333
1 131 136 141 146 150 155 160 165 170 175 179 184 189 194 199 204 209 213 218 223 228 233 238 243 247 252 257 262 267 272 276 281 286 291 296 301 306 310 315 320 325 330 335 340
5 111 115 119 123 127 131 135 139 144 148 152
156
160 164 168 172 176 180 185 189 193 197 201 205 209 213 217 221 226 230 234 238 242 245 250 254 258 262 267 271 275 279 283 287
10 97 101 104 108 112 115 119 122 126 130 133 137 140 144 148 151 155 158 162 166 169 173 176 180 184 187 191 194 198 202 205 209 212 216 220 223 227 230 234 238 241 245 248 252
390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 5.20 525 530 535 540 545 550
10 160 162 164 167 169 171 173 176 178 180 182 165 187 169 191 194 196 198 200 203 205 207 209 212 214 216 218 221 .223 225 227 230 232 234 236 239 241 243 245 248
213 216 219 222 225 228 231 234 237 240 243 2A6 249 252 255 258 261 264 267 270 273 276 279 282 285 288
291
294 297 300 303 306 309 312 315 318 321 324 327 330
5 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 378 382 385
284 288 29.2 296 300 304 308 312 316 320 324 328 332 336 340
344
348 352 356 360 364 368 372 376 380 384 388 392 396 400 404 408 412 416
420
320 324 329 333 338 342 347 351 356 360 365 369 374 378 383 387 392 396 401 405 410 414 419 423 428 432 437 441 446 450 455 459 464 468 473 477 482 486 491 495
1 337 342 347 352 356 361 366 371 375 380 385 390 394 399 404 409 413 418 423 428 432 437 442 447 451 456 461 466 470 475 480 485 489 494 499 504 508 513 518 523
1 344 349
354 359 364 369 373 378 383 388 393 398 403 407 412 417 422 427 432 437 441 446 451 456 461 466 470 475 460 485 490 495 500 504 509 514 519 524 529 534
5 291 295 299 303 308 312 316 320 324 -328 332 336 340
344
349 353 357 361 365 369 373 377 381 385 39Q 394 398 402 406 410 414 418 422 426 431 435 439 443 447
451
10 256 259 263 266 270 274 277 281 284 288 292 295 299 302 306 310 313 317 320 324 328 331 335 338 342 346 349 353 356 360 364 367 371 374 378 382 385 389 392 396
SQUAT
2. Day #2, the second squat (leg day) of the 'week (Example: Friday) train by reducing your max wt (left hand column) between 75 & 100 lbs. The reduction in training wt. will vary with each individual. Remember to use Day #2 as a recovery day or speed day. For variety and to fully develop your dean, train the front squat working on the same phase (Day #2). When performing the front squat reduce your training wt between 100 to 150 Ibs. Agai.n the weight will vary depending on your front squat development and experience. To introduce more variety into your training program perform safety bar squats, light high bar squats (Olympic) or box squats (close supervision only). After a few weeks-of training unload by doing light leg presses, lunges, or step-ups.
SAMPLE WORKOUT
Tuesday
Squat: Phase I (Heavy Day #1) ·Clean: Phase I (Speed Day #1) Leg Ext. or step-ups or lunges or walking lunges 2 X 10·12 Leg Curl or straight leg deads or reverse hyper 3 X 10·12 Ab Worlc Heavy & Lower Back: Recovery Calve Work: Heavy 3 X 15·20 Friday Clean: Phase I (Heavy Day #2) Squat: Phase I (Light Day #2) or Front Squat
Shrugs: 3 X 8 -12
Romanian Deads or St. leg deads or rack lockouts Ab Work: Heavy & Glute-Ham 2 X 8 Calve Work: Heavy 3 X 15 - 20
*you may prefer to clean first on Tuesday and squat after speed day cleans.
POWER PROGRAM:
SQUAT/CLEAN
5-7Wks
8-10Wks
7Wks
2Wks
JWks 7Wks
1-2 Wks
4Wks 5-6Wks
SWks
&-7Wks 8-9Wks 10 Wka:
8Wks
8Wks 9Wks
lOWks
11 Wks 12Wks
,I
MAX
130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430
440
8 52 56 60 64 68 72 76 80
84
65 70 75 80 85
90
3 78
84
90
96
88 92 96 100 104
108
112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172
176
450 460 470 480 490 500 510 520 530 540 550 560
188 192 196 200 204 208 212 216 220 224
184
180
95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 165 190 195 200 205 210 215 220 225 230 235
240
144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240
246
252 258 264 270 276 282 288 294 300 306 312 318 324 330 336
10 TO 12 10 TO 12 88 94 95 101 102 108 109 115 116 122 122 130 129 137 136 144 151 143 150 158 156 166 163 173 170 180 In 187 184 194 190 202 197 209 204 216 211 223 218 230 224 238 231 245 252 236 245 259 252 266 274 258 265 281 272 288 279 295 286 302 2.92 310 299 317 306 324 331 313 320 338 326 346 333 353 340 360 347 367 354 374 382 360 367 389 374 396 381 403
10 TO 12 101 109 117 125 133 140 148 156 164 172
179
187 195 203 211 218 226 234 242 250 257 265 273 281 269 296 304 312 320 328 335 343 351 359 367 374 382 390 398 406 413 421 429 437
MAX
57D 58D 590
10 to 12
10 to 12
680
690
700
710
720 730
740
260 264 268 272 276 280 284 288 292 296
300
285· 290 295 300 305 310 315 320 325 330 335
340
342
348
388
394
354 360
366
372 378
384
10 to 12 445
750
476 483
490
454 461 468 475 482 490 497 504 511 518
526
452 460 468 476 484 491 499 507 515 523 530 538
546
450
533 540
585
52 56 60
64
72
77
5T07
68 72 76 80 84 88 92
96
83 88
94
240
250
260 270
280 290
100 104 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172
176
99 105 110 116 121 127 132 138 143 149 154 160 165
171
450
460
180 184
188
550
560
176 182 187 193 198 204 209 215 220 226 231 237 242 248 253 259 264 270 275 281 286 292 297 303 308
88 95 102 109 116 122 129 136 143 150 156 163 170 177 184 190 197 204 211 218 224 231 238 245 252 258 265 272 279 286 292 299 306 313 320 326 333 340 347 354 360 367 374 381
107 115 123 131 139 148 156 164 172 180 189 197 205 213 221 230 238 246 254 262 271 279 287 295 303 312 320 328 336
344
113 122 131 139 148 157 165 174 183 191 200 209 218 226 235 244 252 261 270 278 287
2.96
353 361 369 377 385 394 402 410 418 426 435 443 451 459
305 313 322 331 339 348 357 365 374 383 392 400 409 418 426 435
444
117 126 135 144 153 162 171 180 189 198 207 216 225 234 243 252 261 270 279 288 297 306 315 324 333 342 351 360 369 378 387 396 405 414 423 432 441 450 459 468
477
486 495
504
MAX
570 580 590 600 610 620 630 640 650 660 670 680 690 700 710 720 730 740 750
22B
3
36B
394 401 408 415 422 426 435 442 449 456 462 469 476 483 490 496 503 510
5 T07 496
505
SOB
557
566
549 558 567 576 585 594 603 612 621 630 639
648
653
52
56 60 64
5 78
84 90 96
68 72 76 80
84
230
240 250
88 92 96 100
104
108 - 112 116 120 124 128 132 136 140 144 148 152 156 160 164
168
460 470
480 490 500
102 108 114 120 126 132 138144150 156 162 166 174 180 186 192 198 204 210 216 222 228 234 240 246 252 256 264 270 276 282 288 294 300 306 312 318 324
330
i168
4TO 5
117
126
336
-175 182 _ 169 196 203 210 217 224 231 238 245 252 259 266 273 280 287 294 301 308 315 322 329 336 343 350 357 364 371 378 385 392
172 1.80 189 197 205 213 221 230 236 246 ' 254 262_ 271 279 287 295 30c3 312 320 326 336
344
369 377 385 394 402 410 418 426 435 443 451 459
361
353
135 144 153 162 171 180 189 198 207 216 225 234 243 25.2 261 270 279 268 297 306 315 324 333 342 351 360 369 378 387
396
4T05 124 133 143 152 162 171 181 190 200 209 219
228
238 247 257 266 276 2.85 295 304 314 323 333 342 352 361 371 380 390 399 409 418 428 437
447
MAX
8
228
690
232 236 240 244 248 252 256 260 264 268 272 276 280 284 288 292 296 300
450
3 399 406 413 420 427 434 441 448 455 462 469 476 483 490 497 504 511 518 525
492 500 508 517 525 533 541 549 558 566 574 582 590 599 607 615
4105 513 522 531 540 549 558 567 576 585 594 603 612 621 630 639 648 657 666 675
4T05 542 551 561 570 580 589 599 608 618 627 637 646 656 665 675 684 694 703 713
130
140
52 56
60
78
84
3 94
150 160 170 180 190 200 210 22.0 230 2'"'
250
64 68 72 80
76
84
260
270
280 290 300 310 320 330 3'"' 350 360 370 380
390
88 92 96 100 104 108 112 116 120 124 128 132 136 140 144
148
162
168
101 108 115 122 130 137 144 151 158 166 173 180 187 194 202 209 216
223
111 119 128 136 145 153 162 170 179 187 196 204 213
221
230
238
490
500
510
180 184 188 192 196 200 204 20B 212 216 220 224
228 234 240 248 252 258 264 270 276 282 288 294 300 306 312 318 324 330 336
,230 238 247 255 264 272 281 289 298. 306 315 323 332 340 349 357 366 374 383 391
400
3 120 129 138 147 156 166 175 184 193 202 212 221 230 239 248 258 267 276 285
294
3 130 140
150
160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350
300
396 405 414 423 432 442 451 460 469 478 488 497 506 515
370 380 390 400 410 420 430 440 450 460 470 480 490
500 -
8 228
.\
I
I
232 2.36 240 244 248 252 256 260 264 268 272 276 280 284 288 292 296 300
5 342 . 348 354 360 366 372 378 384 390 396 402 408 414 420 426 432 438 444 450
553 561 570 578 587 595 604 612 621 629 638
524 534 543 552 561 570 580 589 598 6()7
616
570
580
590
600
626 635
644
653 662
672
681
690
CLEAN
GUIDELINES
1 Day #1, the first clean day of the week (Example: Tuesday) train with the wt In the left hand column that corresponds with your max (I rrn, 3 nn or 5 nn) If your split routine requires heavy squats on Tuesday make Day #1 on the clean your speed day. To make Day #1 (clean) your speed day reduce your max wt. By 50 lbs. and follow the rep scheme. Train each phase according to the weekly program outline. Select the number of weeks you plan to train and follow the training cycle closely. Train to hit the target reps and wt. on all work sets. When you achieve the target weight at the proper work sets (Example: 3 X 5) increase the weight 5 lbs. the. next week.
2. Day #2, the second clean day of the week is your heavy day (max force). Train with the wt in the left hand column that corresponds with your max (1 rm, 3 rm, or 5 rm). Train each phase according to the weekly outline. Follow the phases closely and work to achieve the target weight at the proper work sets. Once you achieve the reps on each work set with the appropriate poundages, increase your max (left hand column) SIbs. the next week.
SAMPLE WORKOUT
Tuesday
Squat: Phase I (Heavy Day # 1) "'Clean: Phase I (Speed Day #1) Leg Ext. or other quad exercise Leg Curl or other ham exercise Ab Work: Heavy & Lower Back: Recovery Calve Work: Heavy 3 X 15 - 20 Friday Clean: Phase I (Heavy Day #2) Squat: Phase I (Light Day #2) or Front Squat Shrugs: 3 X 8 - 12 Romanian Deads (or other Low Back/Ham Exercise) Ab Work: Heavy & Glute-Ham 2 X 8 Calve Work: Heavy 3 X 15 - 20 *You may prefer to clean first on Tuesday and squat after speed day cleans.
135
140
145 150 155 160 165 170 175 180 185 190
195
~~ 230
240 245
250
255 260
210
275
265
68 70 73 75 78 80 83 85 88 90 93 95 98 100 103 105 1'08 110 113 115 118 120 123 125 128 130 133 135 138
140 143
5 81
84 87 90 93
96
3 95 98 102
HjS
109 11,2
"116 1- ~119
99
102
105 ~ '-128 108 126 111 130 114 133 117 137120 140 123 144 147 1.26 15"1 129 132 154 135 158 ~~138 161 141 165
1'44 168
105 109 ~113 117 -121 125 129 133 137 1'40 144 148 152 160 164 168 172
176
loa
112
116 1.20 ~~
~~
156
145 148
150
174
305
310
163 165
168 170
335 340
345
350
203
207
173 175
210
210 214 217 221 224 228 231 235 238 242 245
179 183 187 191 195 199 203 207 211 215 218 222 226 230 234 238 242 246 250 254 257 261 265 269 273
148 152 156 160 164 168 172 176 180 1S4 188 192 ~~ 196 200 204 208 212 216 220 224 228 232 236 240 244 248 252 256 260 264 268 272 276 280
140 M5 149 153 157 162 166 170 174 179 183 187 191 196 200 204 208 213 217 221 225 230
234
136
238 242 247 251 255 259 264 2.68 27.2 276 2.81 285 289 293 298
MAX
400
405
410 415
420 425
430 435 440 445
45Q
8178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225
5 213 216 219 222 225 228 231 234 237 240 243 246 2.49 252 255 258 261 264 267 270
3 249 252 256 259 263 266 270 273 277 284 287 291 294 298 301 305 308 312 315
280
277. 281 285 289 293 296 300 304 308 312 316 320 324 328 332 335 339
343
284 288 292 296 300 304 308 312 316 320 324 328 332
338
5 302 306 310 315 319 323 327 332 336 340
344
340
344
348 352
356
347 351
360
I
THE POW-=R PROGRAM
HANG CLEAN
PHASE II
MAX 8
135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235
240
68 70 73 75 78 80 83 85 88 90 93 95 98
100
245 250 255 260 265 270 275 280 285 290 295 300 30S 310 315 320 325 330 335
3M)
103 105 108 110 113 '15 118 120 123 125 128 130 133 135 138 140 143 145 148 150 153 155 158
160
345
350
3~ :1 101 117 105 122 94 109 126 113 98 ' 131 101 j16' - 135 104· .-120 139 107 144 124 . -111 128 148 114 131 152 117 157 135 120 139 161 124 ...1.43 165 -146 121 170 130 150 • J -174 133 154 178 137 158 183 140 161 187 143 165 191 146 . 169 196 173 150 200 176 153 204 156 180 209 159 184 213 163 188 218 166 191 222 169 195 226 172 199 231 176 203 235 179 239 206 182 210 244 185 214 248 218 189 252 192 221 257 195 261 225 198 229 265 202 233 270 205 274 236 278 208 240 244 283 211 287 215 248 291 218 251 221 255 296 224 259 300 305 228 263
5 88 91
122 126 131 135 140 144 149 153 158 162 167 171 176 180 185 189 194 198 203 207 212 216 221 225 230 234 239 243 248 252 257 261 266 270 275 279 284 288 293 2.97 302 306
311
315
189 193 198 202 207 212 216 221 225 230 235 239 244 248 253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322
128 133 138 143 147 152 157 162 166 171 176 181 185 190 195
200
204 209 214 219 223 228 233 238 242 247 252 257 261 266 271 276 280 285 290 295 299 304 309 314 318 323 328 333
390 395
400 405
435
440 445 450
8178 180 183 185 188 190 193 195 198 200 203 205 20B 210 213 215 218 220 223 225
5 2.31 234 237 241 244 241 250 254 257 260 263 267 270 273 276 280 283 286 289 293
3 266 270 274 278 281 285 289 293 296 300 304 308 311 315 319 323 3.26 330 334 338
3 327 331
336
361
366
348 352 357 361 365 370 374 378 383 387 392
359 363
368
365
369
373
3n
382
386
391
396 400
THE POWIli=RPROGRAM
HANG
CLEAN ---
PHASE III
MAx
135
B
,
140
145
115
180
110
245 250 255 2GO 255 270 275 280 285 295
290
300
. -.1m 68 _91 70 AilS " -94,.;_ _'·re973 _98_' _!:H3-· 75 <'101' ~t16 78 _ :104 80 - S:120-_ -83 _ - :Wl -~'1~!4+ .. <1'28 ' "lU_ 85c ,~l fAl-; :1'31 88 .- 1t7~ ~'h3590 't20;'- ~f3993 ·,1:24k. 95 143 98 127' - - 1«1$ 100 I' '130J.. 150 103 -I - 133 154 '158 105 137 161 108 140 110 165 1~ 113 146 169 115 150 173 118 153 176 '156 120 180 123 184 159 125 163 188 128 166 191 189 195 130 172 199 133 135 176 203 138 179 206 210 140 182 143 214 185 218 145 189 148 192 221 195 225 150 153 198 229 155 202 233 236 205 158 160 240 208 244 211 163 18S 215 248 168 218 251 2.55 221 170 1.73 224 259 2.63 175 228
", _
..
5 88
' ,'3,-_
115 119
123
128
117 122 126 131 135 139 144 148 152 157 161 165
170
128
133
1S1
136
I I
200 204 208 213 217 221 225 230 234 238 242 247 251 255 259 26-4 268 272 276 281 285 289 293 298
200 204 2.09 213 218 222 226 231 235 239 244 248 252 257 261 .265 270 274 278 283 287 291 296 30b· 305
--
138 143 147 152 157 162 166 171 176 181 185 190 195 200 204 ,209 214 219
223
,
2.04
209
213
228 233 238 242 247 252 257 261 266 271 276 285 290 295 299 304 309 314 318 323 328 333
280
238 243 247 252 257 262 267 2.72 276 281 286 291 296 301 306
310
I ,
315
320
8,
193
195 198 200 203 205 208 210 213 215 218 220 223 225
231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283
286
2 337 342
347
2
344
340
289 293
371 375
380
392
385 390 394 399 404 409 413 418 423 428
369 373 378 383 388 393 398 403 407 412
417
422 427
432
437
145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315
320
140
135
68 70 73 75 78 80 83 85 88 90 93 95 98
100
103 105 108 110 113 115 118 120 123 .125 128 130 133 135 138 140 143 145 148 150
153
88 91 94 98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146
150
3 101 105 109 113 116 120 12.4 128 131 135 139 143 146
150
154
168
325
330
335
340
345
350
176 179 182 185 189 19.2 195 198 202 205 208 211 215 218 221 224 228
184 188 191 195 199 203 206 210 214 218 221 225 229 233 236 240 244 248
251
152 157 161 165 170 174 178 183 187 191 196 200 204 209 213 218 222
226
231 235 239 244 248 252 257 261 265 270 274 278 283 287 291 296 300 305
170 175 179 184 189 193 198 202 207 212 216 221 225 230 235 239 244
248
1 131 136 141 146 150 155· 160 165 170 175 179 184 189 194 199 204 209 213 218 223 228
233
253 258 262 267 271 276 281 285 290 294 299 304 308 313 317 322
238 243 247 252 257 262 267 272 276 281 286 291 296 301 306 310 315 320 325 330 335 340
1 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310
315
MAX 355
360
365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
440 445
450
178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 220 223 225
5 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 286 289 293
3 '266 270 274 278 281 285 289 293 296 300 304 308 311 315 319 323 326 330 334 338
1
344
348 352 357 361 365 370 374 378 383 387 392
327 331 336 340 345 350 354 359 363 368 373 377 382
386
349 354 359 364 369 373 378 383 388 393 398 403 407 412 417
422
1 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450
SA:MPLE
OFF-SEASON TRAINING 4 DAY
MONDAY
Bench Press (Day # 1) Dips 3 x 8 - 12 Triceps 8- lOx 5 -12 Shoulders (Your Choice) 3 x 8 - 12 Back (Your Choice) 3 x 15 - 20 Biceps (Your Choice) 5 x 8 - 12 Neck 3 x 8 - 12 & Abs 3 x 25
TUESDAY
Squat (Day #1)
,. THURSDAY
Close
Back (Your Choice - Heavy) 5 x 8 - 12 Hammer CUrls (Heavy) 5 x 8 - 12 Neck 3 x 8 - 12 & Abs 3 x 25
FRIDAY
Clean (Heavy Day #2) Squat (Light Day #"2)or Front Squat Shrugs 3 x 8 - 12 Abs (Heavy) 3 x 8 - 12 Calve Work (Heavy) 3 x 15 - 20
MONDAY
BenchPress (Day #1) Clean (Day #1 Speed Day) Leg Press 3 x 8 - 12 Shrugs 3 x 8 - 12 Back (Lat·PulllLow Row) 3 x 15 - 20 Hammer CurlS x 8 -12 & Triceps (Heavy) 5 - 8 x 8 _ 12
WEDNESDAY
Squat (Day #]) Dead Lift 3 x 3 - 5 (Rotate exercise every 2-3 weeks) Shoulders 5 x 8 - 12 (Rotate exercise~very 2.3 weeks) Back (Your Choice) 4 x 8 - 12 (Rotate exercise every 2 weeks) Leg Ext & Leg Curl 3 x 8 - 12 ea. Neck 3 x 8- 12 & Abs (Heavy) 3 x 8 - 12
FRIDAY
Clean (Day #2) Squat (Day #2) Bench Press (Day #2) Dips 3 x 8 - 12 (Rotate with other exercises every 2-3 weeks) Triceps (Heavy) 8 x 8 - 12 & Hammer Curls S x 8 _ 12 Back (Your Choice) 3 x 8 - 12 Neck 3 x 8 -12 & Abs 3 x 15 -25
2 DAY
DAY #1
Bench (Moderate/Heavy) " . , Abbreviated Power Program Day #] Squat (LightIModerate) ... 3 x 5 - 8 55~65% Clean (LightIModerate) ,. 3 x 3 x 5 70-82% Lower Back (Reverse Hyper, etc.). , 2 x 10
Abs 2 x 25 Neck 2 x 12
DAY #2 Bench (LightIModerate) ... Abbreviated Power Program Day #2 High Intensity Upper Body Circuit ([2 to 14 stations ". 12 reps) • 20-30 Seconds Rest Between Exercises)
Abs 2 x 2S Neck 2x 12
3 DAY
DAY #1 DAY #2
To 12 Station Upper Body Circuit .. 10 to 12 reps. (Use for reccvery . . 20-30 seconds rest between exercises) Abs 2 x 25 Neck 2 x 12
]0
DAY #3
Program:
Monday
Tuesday
Wednesday
Thursday
Friday
Program:
Wednesday
Thursday
Friday
Date: _
* CONDo
Monday
Wednesday
Thursday
Friday
~
-
,
,_
·You must work on bar speed (dynamic day) and on max force (max effort). ·Chose fundamental core exercises like the squat, clean, dead lift, bench press and other pressing movements (Olympic) • •Train supplemental/assistance exercises hard (1 to 3 sets, 10 to 12 reps). -Train with tremendous intensity • •Set goals, visualize, •••• and reach goals.
SPEED TRAIN
·Speed train consistently in the off-season and pre·season • •Work on the six fundamentals of speed training: specific power, overspeed, flexibility, acceleration, techniques, and stride. -It's consistency (daily training) that unlocks your potential. ·Incorporate plyometrics into your program twice per week • •Train hard •••• train smart .• •Do all drills full speed ••• "You can't get fast by training ·Set goals, visualize, •••• and reach goals. slow".
·Muscles grow because of a net increase in whole·body proteinthe difference between protein breakdown and protein buildup. -Timing of protein intake is very important; scientific evidence suggests we need more protein at specific intervals and extra protein right after a workout. -There's evidence we need ext,ra protein about 30 hours after a workout when muscle synthesis might be at its highest.
·You need more protein at bedtime to keep cortisol (a powerful hormone that breaks down muscle tissue) levels in check, growth hormone levels high, and to provide enough amino acids throughout the eight hour fast we commonly call sleep. ·Minimum, consume 1 gram of protein per one pound of body wt. Example: if you weigh 300 Ibs., consume 300 grams of protein each day. Be consistent. Consume protein every few hours throughout the day. Start first thing in the morning and continue until late at night. ·NOTE: Use a high powered multi·vitamin, vitamin C and vitamin E (aids in repair and recovery).
4) EAT FREQUENTLY
·Eat six evenly spaced meals per day • •Breakfast; "Got to have it" .Research has shown by eating smaller, more frequent meals you will increase your muscle growth, have less stomach discomfort, and stabilize energy levels and control your appetite. ·Great for weight gain and weight loss. ·"You've got to give the mason some bricks if you want your house built." .. rink 8 to 10 glasses of water a day (one galion). D
5) USE CREATINE
·Creatine will help you gain mass quickly. ·Creatine will help you get strong (stl'ength endurance). -Creatine may even improve speed. -Creatine will help you reduce body fat. ·Remember: If your muscles are choke full of creatine, your muscle cells are stronger, and they will recover faster. -Creatine is a "cell·volumizer" which means it allows the muscles to hold more intracellular fluid and may promote protein synthesis and inhibit protein breakdown. ·Drink plenty of water.
6) SEEK PAIN
·If you don't damage muscle fibers during your workouts, wo11't create a stimulus for new muscle growth • •It's during the extra rep that "Mr. Pain" will introduce ·Make "Mr. Pain" your aUy not your enemy. ·Seek pain in the weight room and in conditioning
himself.
••• get
comfortable with pain ••• enduring pain builds mental toughness mental toughness develops attitude ••• attitude breeds confidence ••• and confidence wins championships. "Do as many ·There's an old saying in the strength coach business reps as you can and then do three more".
BE CONSISTENT AND TAKE A METHODICAL APPROACH TO TRAINING ·Follow closely the Clemson Football strength, speed, plyometric, nutritional and conditioning program • •You must expose the muscles to a greater and greater work load, so they're forced to adapt by becoming stronger. -Chart your progression by recording your weight and reps on workout cards. Your goal is to beat those numbers • •Make a positive gain each day (in some aspect of your training) • •Train with enthusiasm. GORGE YOUR BODY WITH PROTEIN AND CARBOHYDRATES AFTER YOUR TRAINING SESSION .Have a high carb., high protein strong scientific drink right after you train. There's
your body needs nutrients. (The window of OpportunityJ. ·A post workout drink will lower cortisol levels, increase glycogen levels, and supply muscles with the protein from damage you've no doubt incurred. ·ClemsonPower Station: they need to recover
WHAT AN ADVANTAGE.
CHANGE YOUR TRAINING ROUTINE OFTEN ·Use variety in your workouts • •In football we go from off-season to pre-season to in·season and conclude with bowl preparation and post·season. Variety,
volume and intensity will change with each season. ·Rotate special core exercises and supplemental exercises every 3 tb 4 weeks. (Mini training cycles). -Stay excited about training. 10,
B£U.
-Minimum of eight hours of sleep a night. ·Power nap 30 minutes a day. -Do relaxing activities, hobbies, etc. ·Sleep to recoup, repair, and grow.
SUMMARY: In order to incorporate these ten principles you must be dedicated and motivated. Doing nine of the ten is not good enough. It takes all ten. These are ten sure-fire ways for you to be a champion.
Reference.:
Muscle Medl.., May '98 Louie Simmon., We.tslde Barbell Club Randy Smyt"., 5o-Fa .•• Inc.