2013 nwosu summer lift

Northwestern Oklahoma State Athletics - Weight Room

Off-Season Strength & Conditioning Training STRENGTH PUNISHES, SPEED KILLS AND THE RANGERS WILL RIDE!

Coach R. Alex Haynes 29 April 2013

Dear Rangers,

The summer is here and this is a great opportunity for you to better yourself as a Northwestern Oklahoma State University Student-Athlete. You should take advantage of this time to continue to train hard for the upcoming fall season. You need to be dedicated to your strength, speed and conditioning program during the summer in order to be in top shape when you return.

Take a week off to relax, and then get started on your program so you will be ready when you return to help do your part in helping your team win the GAC Conference Championship and a National Championship. The program includes strength training, agility, plyometric, conditioning, stretching and diet. Make sure that you are consistent with your training so that you will be in the best shape when you return. I cannot stress enough how important it is to maintain a consistent training schedule during the summer months. Have a great summer and remember to train hard and be consistent.

If you have any questions about your program feel free to call me at 803- 397-5227 or email me at [email protected].

RANGER PRIDE,

R. Alex Haynes

Running Backs Coach

Director of Strength, Conditioning and Sports Performance

Northwestern Oklahoma State University

STRENGTH TRAINING &

CONDITIONING REMINDERS

Never lift alone Always use a spotter!

Spotters must keep the bar moving

Use a weightlifting belt for any exercises that involves the lower back (squats, power & hang clean, dead-lifts and

overhead lifts)

Use proper form and technique on all lifts. You are only as strong as what you lift correctly.

Always warm-up properly before both lifting and running, and always stretch afterwards for range of motion

If possible, get a partner. This will be a big aid to your progress.

Proper Rest and Diet are Critical to getting Stronger. You must Discipline yourself and commit to an athletes lifestyle.

All running should be in a competitive situation, either against another athlete, or a stopwatch.

Explode the bar up on both squats and the bench press. This helps develop explosiveness.

Make pain your Allie and not your enemy. Train with Intensity. Intensity is a very important aspect of transforming

your physique into a powerful, lean, fast machine.

Be Consistent! Once a training session is missed it cannot be made up. Make a Positive Gain each day.

Set clear specific goals that you must achieve. Write them down and tell them to someone.

Set a definite date for achieving your Goals and Commit yourself to it.

Breakdown your larger goals into smaller goals. Write down the sub goals and the dates you intend to achieve them

Measure your progress honestly and regularly.

Create compelling Motivation. List all the reasons why you absolutely will and must obtain your goal. List all the

negatives that would happen if you fail to take the necessary

actions to reach your goal.

Take some time each day to visualize your goals. See yourself obtaining the goal.

Pray, Trust God, Maximize your abilities.

CHARACTERISTICS OF A

CHAMPION!

C = COMMITTMENT

H = HONOR

A = ATTITUDE

M = MENTAL TOUGHNESS

P = PRIDE

I = INTENSITY

O = OPTOMISTIC

N = NEVER GIVES UP!

HOW DO I DEVELOP MYSELF INTO A CHAMPIONSHIP CALIBER ATHLETE?

THE RANGER WAY: YOU MUST STRAIN TO GAIN

TRAIN WITH INTENSITY

EAT WITH DISCIPLINE

REST TO RECOVER!

1. TRAINING WITH WEIGHTS:

Train with a weight program that is well planned and consistent throughout the year.

Set goals, stick with the plan, and strive to reach those goals.

Within your plan develop core strengths to work on like the Clean, Squat, and Bench.

Train with supplemental exercises to support those core lifts.

Compete and train with enthusiasm and intensity to improve performance.

You must strain to gain.

Use variety in your training sessions, this will stimulate growth

Develop a base using periodization.

2. TRAINING FOR SPEED:

Consistently train for speed in the off-season and pre-season.

Set goals, stick with the plan, and strive to reach those goals.

Keys to developing speed are Stride Length, Stride Frequency, and Speed Mechanics.

Work on linear speed and lateral speed.

Incorporate plyometrics into the program.

Do all drills at full speed; you must train fast to get fast.

Compete and your intensity level will rise.

3. HOW TO BUILD LEAN MUSCLE MASS:

Muscles grow because of a net increase in whole-body protein (the difference between protein breakdown and protein buildup).

Protein up after heavy bouts of training, the timing is critical so keep it within that 45 minute window beyond completion.

Intake protein at bedtime (around 8:00 to 9:00 p.m.).

Try to consume around 1 gram of protein per pound of body weight.

Consume protein every few hours, however, do not consume excess amounts.

A post training session meal or drink will supply your body with the nutrients it needs to recover from the damage that you have done to it with your intense training

session.

Northwesterns cafeterias are great places to get a well rounded healthy meal.

4. EAT AROUND THE CLOCK:

Eat 6 meals spaced out every few hours.

You must get up and eat breakfast.

Smaller, more frequent meals will feed your body more consistently.

Drink at least a gallon of water a day.

You have to fuel your body for it to perform correctly.

5. REST AND RECOVERY:

You must sleep if you want to grow.

Sleep allows you to recoup and repair, and consequently you will grow.

You need a minimum of 8 hours of sleep per night.

Power nap 30 minutes a day.

On your off days, enjoy relaxing activities and hobbies.

EAT WELL

SLEEP HARD

TRAIN

HARDER

NUTRITION 4-Step Recovery System

You want to get the most out of our training program. As dedicated athletes, you must

put in several hours of strenuous strength training and conditioning. But intense exercise is only

one aspect of an effective training program.

This time of year is crucial for the success of our program. We will be training intensely

to raise ourselves to the next level. If you truly want to elevate the teams performance, as well as your own, then you must be willing to make the sacrifices that will help make that happen.

Recovery is a very important element to success. As everyone knows, you dont get stronger while in the weight room, you get stronger after youve finished your training session and youve eaten a quality meal and rested. What we would like to stress to you now are the ways to help you recover between workouts. If you dont recover well, then the next training session will not be as productive as it should be. Remember, someone out there is doing what it

takes today to make themselves better, are you?

Heres a simple 4 Step System to help you with your bodys recovery. Step 1: Restore: fluids and important minerals to recover from dehydration.

Step 2: Replenish: glycogen, a primary fuel source for energy.

Step 3: Reduce: muscle and immune-system damage resulting from the physical stress

of exercise.

Step 4: Rebuild: muscle protein, which is important for the maintenance of muscle

structure and function

Step 1: Restore Fluids Dehydration as little as 2-4 percent, which is when you become thirsty, can cause up to

an 8 percent decrease in strength and up to a 10 percent decrease in speed. Here are some simple

steps to help you ensure that youre replacing your fluids; 1) water is a good source of replenishment for exercise lasting less than one hour; however, Gatorade and Glyococrush will

not only replace the lost water, but also the electrolytes lost through sweat. 2) Avoid carbonated

drinks when youre thirsty, because they can upset your stomach. Gas can make you feel full, which prevents you from drinking enough to fully rehydrate. 3) Weigh yourself each morning. If

your weight is relatively the same, you are well hydrated. *In hot and humid weather, be sure to

drink plenty of fluids between meals and in the evening, not just during and after exercise.

Water makes up about 60 percent of a persons total body weight. Water is the most important nutrient in order for the body to function. Water is the main component of blood

plasma. Without it, oxygen, glucose, fatty acids, and amino acids wouldnt be transported to your active muscles. Catabolic waste products couldnt be eliminated from the body. Be sure to drink plenty of water, and during heavy activity, drink even more water than you thirst indicates

to insure proper hydration.

Step 2: Replenish Glycogen In addition to restoring your bodys fluid and electrolyte balance after exercise, you need to begin replenishing your glycogen stores. Glycogen supplies energy in the form of glucose to

keep your muscles working. How fast glycogen is manufactured and stored determines how

quickly you will be ready to train again at a high level. Insulin is a hormone released by the

pancreas in response to carbohydrate intake. One of the main functions of insulin is to help

transport glucose to the liver and muscle tissues, where it is stored as glycogen. Your muscle

cells are more sensitive to insulin during the first two hours following exercise. If enough

carbohydrates are available, elevated levels of insulin in the blood after exercise speed up the

rate of glycogen production. If you dont consume enough carbs and the proper proportion of protein, after training you will not be able to restore your muscles glycogen stores, which means less energy for training. Studies show that protein, when combined with carbohydrates, almost

doubles the insulin response and increases the rate of glycogen synthesis by almost 30 percent.

After you complete your training session, your body acts as a sponge. It is ready to soak

up the nutrients it needs to replenish itself. At this time you should consume a meal that has

roughly a 4:1 (carbohydrate:protein) ratio. What that means is, for every 4 grams of

carbohydrates, it should contain 1 gram of protein.

Two hours after training you should consume another meal with the same 4:1

ratio. The window of opportunity opens up once more for your body to absorb the nutrients it

needs to quickly replenish what has been lost.

Step 3: Reduce muscle soreness Although it is not possible to completely eliminate exercise-induced muscle damage, it

can be minimized. The harder you train and the more oxygen you take in, the greater the

generation of free radicals and the greater the potential for muscle damage. Free Radicals are

highly unstable molecules that can muscle damage. To counter the effects of free radicals, you

need to take in extra antioxidants such as vitamins A, C, and E, beta-carotene, and selenium.

The One Step Liquid Vitamin which is provided for you contains 25,000 IUs of vitamin A, 1,000 milligrams of vitamin C, and 400 IUs of vitamin E. In addition it also contains 200 micrograms of selenium. Great natural sources of vitamins A, C, and E can be found on the 3

Winning Steps Shopping List handout. These should be consumed with each meal.

Another way to aid in recovery and reducing muscle soreness is to stretch after your

training session. It has been shown that stretching after exercise can help prevent sore and stiff

muscles and aid in recovery

.Step 4: Rebuild muscle protein Protein is a nutrient required for growth, maintenance, and repair of all cells and for the production of enzymes and hormones. And because protein is an essential component of muscle

structure, sufficient amounts are required for recovery after exercise to ensure proper repair and

development of your muscle cells.

Research indicates that a strength and power athlete should consume up to 1.5-2.0 g/kg of

protein daily. However, you must remember that carbohydrates need to take in as well, and you

should consume up to 5.0-6.0 g/kg daily. Great sources of carbohydrates and protein can again

be found on the 3 Winning Steps Shopping List handout.

Conclusion These four steps could be the difference in the in winning and losing games this fall. By

doing these simple steps we can become a physically dominate football team. How hard we

prepare now pays off in the fall. How committed are you to your teammates and the Newberry

College? Remember, somewhere out there someone is doing what it takes to make them better

today. Are you?

Hydration Football players, especially during summer months need to pay special attention to remaining hydrated. Dehydration negatively affects athletic performance, but worse, during hot and humid conditions, it can be life-threatening.

Athletes need to drink water consistently throughout the day.

Lost weight from a football game or practice should be replaced with water and sports drinks.

Athletes should take the time during breaks in play to sip on water or a sports drink.

The color of an athletes urine is indicative of their hydration level it should be colorless. If an athlete allows themselves to become thirsty, they are already dehydrated to the level that

cannot be overcome during that particular practice.

PERFORMANCE FUELING GUIDELINES

Although good eating habits cannot substitute for physical training and genetic endowment, proper daily diet, training and game diet, plus appropriate supplemental choices are crucial for top-notch performance. Performance eating together with targeted physical training will elevate athletic achievement to a new level. Just as top grade fuel is crucial to the performance of a sports car; good nutrition is the cornerstone to optimal athletic training and performance. Inadequate nutrition leads to sub-optimal results.

THE BASICS All major nutrients (carbohydrates, protein and fats), play a significant role in the performance diet for

base athletes. Fad diets that propose the elimination of any food group are not reliable athletic choices.

The combination of carbohydrates and proteins together particularly enhance an athletes performance and recovery.

Vitamins and minerals (found in a diet rich in lean and vegetable protein, whole grain carbohydrates, fruit and vegetables) are essential in regulating an athletes energy, growth and repair processes. One multi-vitamin per day is also recommended.

Water is the most important supplement an athlete can take. Water is a major constituent of most of the bodys cells, (muscles are 80% water). When an athlete fails to remain hydrated, energy levels, and muscle strength/size are compromised.

Thirst is not a good indicator of adequate hydration levels. Athletes must plan to drink water frequently throughout the day.

To maintain hydration levels, athletes need to be aware that salt- and caffeine-containing foods and drinks encourage dehydration.

Sodas and high fat/high sodium (salt) fast food are not performance enhancing foods. Most football players will benefit from eating small amounts frequently, rather than trying to obtain all

their calories in three major meals.

PERFORMANCE NUTRITION FOR NORTHWESTERN OKLAHOMA STATE UNIVERSITY ATHLETES

Carbohydrates Fruits Vegetables

Lean Protein Water RANGERS FOOD CHOICES

Carbohydrates, Fruit and Vegetables

Every meal and snack should contain carbohydrates. Approximately one half of the food on your plate should consist of carbohydrates. Two thirds of your plate should consist of carbohydrates and vegetables. Immediately after training or playing, eat a high carbohydrate snack that is easy to digest. This will

ensure that your energy stores are rapidly replaced. Drink an energy drink during training/playing to maintain energy levels. Remember that many fruits and vegetables are good sources of carbohydrate.

Beans and legumes such as black beans and split peas are excellent protein sources while providing a good source of carbohydrate.

Carbohydrates: choices for everyday diet. These foods supply the body with a long-lasting, consistent source of energy.

Whole Wheat- Pasta Rice Bread Pita Tortillas English muffins Bagels Unsweetened cereals

Beans/Peas Dried beans and peas Black beans Kidney beans Garbanzo beans (chickpeas) Lentils

Starchy Vegetables Squash and zucchini Eggplant Corn Carrots Green beans and peas Potatoes with skin

Vegetables Cucumbers Broccoli Spinach / collard greens Mushrooms Romaine lettuce Tomatoes

Fruit Apples Bananas Grapes Nectarines / peaches Oranges / grapefruit Peaches Plums

Special Carbohydrates Typically, high glycemic carbohydrates (i.e. those that are absorbed into the blood very rapidly) should

be avoided. This is because they do not provide lasting energy. They should especially be avoided right before activity / training / match since they may cause a rapid

depletion in blood sugar levels due to the response of insulin. However, in situations where it is essential to quickly increase blood sugar levels for the purpose of re-

stocking muscle energy stores, these carbohydrate sources can be particularly useful. As soon after training / playing as possible, and certainly within 30 minutes, consumption of

these foods may help recovery by restoring used energy levels.

Carbohydrates to replace used energy stores within 30 minutes

of activity

Animal crackers Dried fruits French bread Plain bagel Pretzels Energy bars

Apple sauce (sweetened) Fruit in syrup Cereal bars Cereal Mashed potatoes White rice Orange juice Juices Recovery shakes and drinks

Infrequent Carbohydrates, Fruits and Vegetables The following foods, although part of the carbohydrate, fruit and vegetable families, are not the best

habitual choices for football performance. Athletes concerned about body composition (i.e. wanting to reduce fat, or prevent fat gain), and

lowering or maintaining body weight, need to eliminate these foods from their diet, or at least eat them very infrequently.

Most of these carbohydrate choices are loaded with fat, which is essential in the diet, but can be obtained more healthfully from cooking in vegetable oils (canola and olive oil), nuts, and dairy and meat products!

Breads etc. Biscuits Cinnamon rolls Coffee cake Croissants Danish pastries Doughnuts Pies

Vegetables Corn chips Onion rings Fried potatoes (French fries) Vegetables canned in brine (salt) Vegetables cooked in butter Vegetables in hollandaise or other creamy sauce

Fruits Coconut (in large quantities) Fruit fritters Fruit canned in syrup Fruit juices (check label for sugar content)

Lean Proteins Proteins are essential for building and repair of the bodys cells. Athletes have higher protein needs than the general public because of the constant repair and building

of tissues.

Athlete protein requirements are approximately 1 gram of protein per pound of body weight. This is more than double the regular requirement, and is at the upper limit of the range cited by various sports studies.

Because of the volume of food (calories) an athlete needs to consume to meet energy levels, most athletes can usually meet their protein needs through food choices if they eat a balanced diet.

The vegetarian athlete needs to pay special attention to protein choices to ensure a balanced intake of all amino acids (the building blocks of protein).

Although this section deals with common lean protein choices, it should be remembered that protein is actually found in many other foods (breads for example) just in smaller quantities.

Protein intake should be spread throughout the day. Proteins: choices for everyday diet. These are lower fat high quality protein choices.

Meat choose baked, roasted,

grilled, broiled, poached

Chicken (white best) Turkey (white best) Lean roast beef 85% lean meats Trimmed pork chops Fish Lean baked ham Canned tuna - in water

Dairy choose 1-2% fat, lowfat or

non-fat

Milk Dried milk Yogurt Cheese Egg whites Egg substitute

Vegetarian Dried beans and peas Lentils Black beans Kidney beans Chick peas Peanut butter (red. fat)

Infrequent Protein Choices Athletes concerned about body composition (i.e. wanting to reduce fat, or prevent fat gain), and

lowering body weight, need to eat these foods infrequently.

Meat Dark chicken or turkey Poultry with skin Breaded meats Hot dogs Bacon Sausage Any fried meat/fish Processed meats

Dairy Whole milk Whole eggs Regular yogurt Regular cheese Butter

How To Set Strength Goals based on the index below.

Goal Setting:

Example based off of a 300 lb. Lift.

1. 97% Poor Effort = 291

2. 100% Average Effort = 300

3. 103% Good Effort = 309

4. 105% Great Effort = 315

5. 107% Committed Effort = 321

6. 110% Championship Effort = 330

To determine what level of goals you would want to set for yourself, just multiply the

percentage times the max.

Example = 1.10% x 300 = 330

1.07% x 300 = 321

1.05% x 300 = 315

1.03% x 300 = 309

1.00% x 300 = 300

0.97% x 300 = 291

BACK SQUAT PLACE BAR ON THE UPPER PART OF THE BACK/TRAP AREA

FIND A GRIP COMFORTABLE TO YOU, USUALLY SLIGHTLY WIDER THAN SHOULDER WIDTH

HEAD SHOULD BE UP, BACK FLAT, FEET SHOULDER WIDTH APART, AND EYES LOOKING SLIGHTLY UPWARD

LIFT BAR OFF OF RACK HOLDING CHEST UP AND OUT (FULL OF AIR)

MAINTAIN VERTICAL BODY POSITION

SLOWLY LOWER HIPS UNTIL TOPS OF THIGHS ARE PARALLEL TO FLOOR

DO NOT BOUNCE

SLOWLY RAISE BAR BY DRIVING FEET INTO FLOOR USING THE HIPS AND THIGHS

KEEP KNEES ALIGNED OVER THE FEET, KNEES SHOULD NEVER BE OVER THE TOES

TIGHTEN ABDOMINAL MUSCLES FIRMLY AGAINST WEIGHT BELT

INHALE DOWN EXHALE UP

ALWAYS USE SPOTTER Front Squat v Back Squat

BENCH PRESS

LIE FACE UP ON A BENCH

POSITION FEET FLAT ON FLOOR

HEAD, SHOULDERS, BUTTOCKS SHOULD BE FLAT ON BENCH

EYES SHOULD BE BELOW THE BAR

GRASP BAR WITH A GRIP SLIGHTLY PAST SHOULDER WIDTH

MOVE BAR OFF RACK

LOWER THE BAR SLOWLY ABOUT 1 INCH BELOW NIPPLES

MAINTAIN BODY POSITION ON BENCH WITH FEET ON FLOOR

DO NOT ARCH BACK OR RAISE BUTTOCKS OFF BENCH

KEEP WRISTS STRAIGHT, AND ELBOWS IN AS THE BAR LOWERS

PUSH THE BAR IN A CONTROLLED MANNER TO FULL ELBOW EXTENTION

TIGHTEN ABDOMINAL MUSCLES

DO NOT ARCH BACK

INHALE DOWN EXHALE UP

ALWAYS USE SPOTTER

POWER CLEAN STANCE: Step under bar with feet hip width apart, and bar almost touching shins. Grip bar with hands

slightly wider than shoulder width, wrist curled under the bar, elbows pointing out to the end of

the bar, and arms straight. Keeping feet flat, bend hips and knees to a position of chest-over-

knees-over-toes. Shoulders are slightly ahead of the bar. Bar should be over 1st shoelace. Back is

straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused

ahead. Remove all of the slack from the bar and your body before lifting weight from floor.

FIRST PULL: The 1st. pull begins the instance the bar separates from the floor and ends above the knees.

Squeeze the bar off floor by extending the legs keeping back straight with chest and shoulders up.

The bar should almost touch the shins.

SCOOP: Begins above the knees and ends at the power position or top 1/3 of thigh. As the bar moves

above the knees, the hips move forward and up as this occurs the knees move under the bar. and

shoulders move up and back.

2nd

PULL EXPLOSION: Begins at the top 1/3 of thigh and consists of a violent explosion. Jump straight up fully

extending hips, knees, and ankles; simultaneously violently shrugging the bar as shoulders move

up and back. Over exaggerate full extension and shrug. Toes stay in contact with floor.

RACK POSITION: Quickly shift feet sideways to shoulder width; drop into a squat with a straight back and flat

feet on the floor. Elbows are rotated around the bar and into a racked position resembling a front squat position.

RECOVERY: Stand upright with bar. Exhale and safely return bar to floor and reset for next rep.

Name: ___________________________ Sport: ___________ Body Weight: ____________

Week 1/Day 1/Phase 1

Dynamic Warm-up Hurdle Routine

Abdominal Training 20x_____ 20x_____ 20x_____20x_____ 20x_____

Power Clean Push Press 5x@ 52%_____ 5@55%_____ 5x@57%_____ 5x@60%_____

Bench Press/Max: _____ 12x@40%___ 8x@50%___ 5x@60%___ 10x@65%___ [email protected]%___ 10x@70%___

Three Way Shoulder 12_____ 12_____ 12_____

Dips 15_____ 12_____ 10_____ 8_____

St. bar Triceps Ext. 12_____ 10_____ 8_____ 8_____ 6_____

Tricep Pressdown 15_____ 12_____ 10_____ 8_____ 8_____

St. Bar Curl 12_____ 10_____ 8_____ 8_____

Hammer Curl 12_____ 10_____ 8_____ 8_____

Range Of Motion Stretch (ROM) *static stretches*

________________________________________________________________________________________________________


Dynamic Warm-up B-skip, C-skip, Backwards run, High Knee Carioca, A-skip

Abdominal Training Hanging Leg Raises 4x25

Hang Clean/Max: _____ 6x@45%___ 5x@55%___ 3x@65%___ 5x@75%___ 5x@77%___ 5x@80%___

Squat/Max: _____ 10x@40%___ 8x@55%___ 10x@65%___ 10x@70% 10x@75%___

Lunge (Straight Bar) 15_____ 12_____ 10_____

Leg Curl or Glute Ham 12_____ 10_____ 8_____

Straight Leg Dead Lift 12_____ 10_____ 8_____

Lat Pull-Ups 15_____ 12_____ 10_____ 8_____

Calve Raise 25_____ 25_____

Range Of Motion Stretch (ROM)

________________________________________________________________________________________________________

Week1/Day 3/Phase 1


Abdominal Training Weighted Abs 5x25_____

Hang Clean Push Press 5x@ 52%_____ 5@55%_____ 5x@57%_____ 5x@60%_____

Close Grip Bench/Max:____12x@40%___ 8x@50%___ 5x@55%___ 10x@57%___ 10x@60%___ 10x@62%___

DB Incline Bench 12_____ 10_____ 8_____

Standing Shoulder Press 12_____ 10_____ 8_____

Shrugs 12_____ 12_____ 12_____

EZ bar Triceps Ext. 12_____ 10_____ 8_____ 8_____

Tricep Pressdown 15_____ 12_____ 10____ 8_____

Bicep Curls (your choice) 15_____ 12_____10_____ 8_____ 8_____


________________________________________________________________________________________________________


Dynamic Warm-up B-skip, C-skip, Backwards Run, High Knee Carioca, A-skip


Power Clean/Max: _____ 6x@45%___ 5x@55%___ 3x@65%___ 5x@75%___ 5x@77%___ 5x@80%___

Front Squat 60% 0f Squat 10x@40%___ 8x@55%___ 10x@65%___ 10x@70% 10x@75%___

Dead Lift 5_____ 5_____ 5_____

Bent Over Rows 10_____ 10_____ 10_____

Leg Curl 15_____ 12_____ 10_____

Glute Ham Raise 15_____ 15_____

Calve Raise 25_____ 25_____






PC-PP 5x@ 57%_____ 5@60%_____ 5x@62%_____ 5x@65%_____

Bench Press/Max: _____ 12x@40%___ 8x@50%___ 5x@60%___ 8x@67%___ 8x@70%___ 8x@75%___

Front/Back Press 12_____ 12_____ 12_____

Dips 15_____ 12_____ 10_____ 8_____



St. Bar Curl 12_____ 10_____ 8_____ 8_____

Hammer Curl 12_____ 10_____ 8_____ 8_____


________________________________________________________________________________________________________





Squat/Max: _____ 10x@40%___ 8x@55%___ 8x@65%___ 8x@70% 8x@75%___ 8x@80%___




Lat Pull-Ups 12_____ 12_____ 10_____ 10_____

Calve Raise 25_____ 25_____


________________________________________________________________________________________________________




HC-PP 5x@ 57%_____ 5@60%_____ 5x@62%_____ 5x@65%_____

CG Bench/Max:____ 12x@40%___ 8x@50%___ 5x@60%___ 8x@60%___ 8x@62%___ 8x@67%___

DB Incline Bench 12_____ 10_____ 8_____


3 Way Shoulder 12_____ 12_____ 12_____





________________________________________________________________________________________________________





Front Squat 60% 0f Squat 10x@40%___ 8x@55%___ 8x@65%___ 8x@70% 8x@75%___ 8x@80%___

Dead Lift 5_____ 5_____ 5_____

One Arm DB Row 10_____ 10_____ 10_____

Leg Curl 15_____ 12_____ 10_____


Calve Raise 25_____ 25_____






PC-PP 5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____

Bench Press/Max: _____ 12x@47%___ 8x@50%___ 5x@57%___ 5x@70%___ 5x@72%___ 5x@77%__ 5x@82%__

BH Shoulder Press 12_____ 10_____ 10_____

Dips 15_____ 12_____ 10_____ 8_____



St. Bar Curl 12_____ 10_____ 8_____ 8_____

Hammer Curl 12_____ 10_____ 8_____ 8_____


________________________________________________________________________________________________________





Squat/Max: _____ 10x@40%___ 8x@55%___ 5x@65%___ 6x@72% 6x@77%___ 6x@85%___




Lat Pulldown 15_____ 12_____ 10_____ 8_____

Calve Raise 25_____ 25_____


________________________________________________________________________________________________________




HC-PP 5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____

CG Bench/Max: ____ 12x@47%___ 8x@50%___ 5x@57%___ 5x@60%___ 5x@67%___ 5x@70%___

5x@72%___

DB Incline Bench 12_____ 10_____ 8_____


3 Way Shoulder 12_____ 12_____ 12_____





________________________________________________________________________________________________________






Dead Lift 5_____ 5_____ 5_____

RG Bent-Over Row 10_____ 10_____ 10_____

Leg Curl 15_____ 12_____ 10_____


Calve Raise 25_____ 25_____






PC-PP 3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____


F/B Shoulder Press 10_____ 10_____ 10_____

Dips (Weighted) 15_____ 12_____ 10_____ 8_____



St. Bar Curl 12_____ 10_____ 8_____ 6_____ 6_____

Hammer Curl 12_____ 10_____ 8_____ 6_____ 6_____


________________________________________________________________________________________________________




Hang Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 3x@87%___ 3x@90%___ 3x@92%___ 3x@95%___

Squat/Max: _____ 10x@45%___ 8x@57%___ 5x@67%___ 5x@77% 5x@85%___ 5x@90%___


Leg Curl or Glute Ham 10_____ 8_____ 6_____ 6_____

Straight Leg Dead Lift 10_____ 8_____ 6_____ 6_____

Lat Pull-Ups 12_____ 10_____ 10_____ 10_____

Calve Raise 20_____ 20_____ 20_____


________________________________________________________________________________________________________




HC-PP 3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____

CG Bench/Max: ____ 12x@47%___ 8x@50%___ 5x@60%___ 5x@70%___ 5x@72%___ 5x@75%__ 5x@77%__

DB Incline Bench 10_____ 10_____ 8_____ 8_____

Standing Shoulder Press 10_____ 10_____ 8_____ 8_____

3 Way Shoulder 10_____ 10_____ 10_____





________________________________________________________________________________________________________




Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 3x@87%___ 3x@90%___ 3x@92%___ 3x@95%___


Dead Lift 4_____ 4_____ 4_____ 4_____

Bent Over Row 8_____ 8_____ 8_____ 8_____

Leg Curl 10_____ 10_____ 10_____ 10_____

Glute Ham Raise 10_____ 10_____ 10_____ 10_____

Calve Raise 20_____ 20_____ 20_____






PC-PP 3x@ 72%_____ 3@75%_____ 3x@77%_____ 3x@80%_____


BH Shoulder Press 10_____ 10____ 10_____

Dips (Weighted) 15_____ 12_____ 10_____ 8_____

St. bar Triceps Ext. 12_____ 10_____ 8_____ 6_____ 6____

Tricep Pressdown 12_____ 10_____ 8_____ 6_____ 6____

St. Bar Curl 12_____ 10_____ 8_____ 6_____ 6____

Hammer Curl 12_____ 10_____ 8_____ 6_____ 6____


________________________________________________________________________________________________________





Squat/Max: _____ 10x@45%___ 8x@57%___ 5x@67%___ 3x@77% 3x@92%___ 3x@95%___




RG Pull-Ups 12_____ 10_____ 8_____ 8_____

Calve Raise 20_____ 20_____ 20_____


________________________________________________________________________________________________________




HC-PP 3x@ 72%_____ 3@75%_____ 3x@77%_____ 3x@80%_____


DB Incline Bench 10_____ 10_____ 8_____ 8_____


3 Way Shoulder 10_____ 10_____ 10_____





________________________________________________________________________________________________________






Dead Lift 4_____ 4_____ 4_____ 4_____

Bent Over Row 8_____ 8_____ 8_____ 8_____

Leg Curl 10_____ 10_____ 10_____ 10_____

Glute Ham Raise 10_____ 10_____ 10_____ 10_____

Calve Raise 20_____ 20_____ 20_____






PP-PP 3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____


F/B Shoulder Press 10_____ 10____ 10_____

Dips (Weighted) 15_____ 12_____ 10_____ 8_____

St. bar Triceps Ext. 12_____ 10_____ 8_____ 6_____ 6____

Tricep Pressdown 12_____ 10_____ 8_____ 6_____ 6____

St. Bar Curl 12_____ 10_____ 8_____ 6_____ 6____

Hammer Curl 12_____ 10_____ 8_____ 6_____ 6____


________________________________________________________________________________________________________





Squat/Max: _____ 10x@45%___ 8x@57%___ 5x@67%___ 2x@80% 2x@95%___ 2x@97%___




Lat Pulldown 12_____ 10_____ 8_____ 8_____

Calve Raise 20_____ 20_____ 20_____


________________________________________________________________________________________________________




HC-PP 3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____


DB Incline Bench 10_____ 10_____ 8_____ 8_____


3 Way Shoulder 10_____ 10_____ 10_____





________________________________________________________________________________________________________






Dead Lift 4_____ 4_____ 4_____ 4_____

Bent Over Row 8_____ 8_____ 8_____ 8_____

Leg Curl 10_____ 10_____ 10_____ 10_____

Glute Ham Raise 10_____ 10_____ 10_____ 10_____

Calve Raise 20_____ 20_____ 20_____






PC-PP 2x@ 82%_____ 2@85%_____ 2x@87%_____ 2x@90%_____



Dips (Weighted) 10_____ 10_____ 8_____ 8_____



St. Bar Curl 8_____ 8_____ 8_____ 8_____

Hammer Curl 8_____ 8_____ 8_____ 8_____


________________________________________________________________________________________________________




Hang Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@85%___ 1x@87%___ 1x@95%___ 1x@100%__

Squat/Max: _____ 10x@45%___ 8x@57%___ 5x@67%___ 2x@80% 2x@97%___ 2x@100%___




Lat Pulldown 10_____ 10_____ 10_____ 10_____

Calve Raise 15_____ 15_____ 15_____


________________________________________________________________________________________________________




HC-PP 2x@ 82%_____ 2@85%_____ 2x@87%_____ 2x@90%_____


DB Incline Bench 8_____ 8_____ 6_____ 6_____


3 Way Shoulder 8_____ 8_____ 8_____ 8_____


Tricep Pressdown 8_____ 8_____ 6_____ 6_____



________________________________________________________________________________________________________

Week 7Day 4/Phase 3



Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@85%___ 1x@87%___ 1x@95%___ 1x@100%__


Dead Lift 3_____ 3_____ 3_____ 3_____

RG Bent Over Row 6_____ 6_____ 6_____ 6_____

Leg Curl 8_____ 8_____ 8_____ 8_____

Glute Ham Raise 8_____ 8_____ 8_____ 8_____

Calve Raise 15_____ 15_____ 15_____






PC-PP 2x@ 87%_____ 2@90%_____ 2x@92%_____ 2x@95%_____



Dips (Weighted) 10_____ 10_____ 8_____ 8_____



St. Bar Curl 8_____ 8_____ 8_____ 8_____

Hammer Curl 8_____ 8_____ 8_____ 8_____


________________________________________________________________________________________________________




Hang Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@87%___ 1x@92%___ 1x@97%___1x@103%___

Squat/Max: _____ 10x@45%___ 8x@60%___ 5x@70%___ 2x@82% 2x@97%___ 2x@103%___




Lat Pull-Ups 10_____ 10_____ 10_____ 10_____

Calve Raise 15_____ 15_____ 15_____


________________________________________________________________________________________________________




HC-PP 2x@ 87%_____ 2@90%_____ 2x@92%_____ 2x@95%_____

CG Bench/Max 12x@52%___ 8x@55%___ 5x@62%___ 3x@75%___ 3x@80%___ 2x@85%__ 2x@87%__

DB Incline Bench 8_____ 8_____ 6_____ 6_____


3 Way Shoulder 8_____ 8_____ 8_____ 8_____





________________________________________________________________________________________________________




Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@87%___ 1x@92%___ 1x@97%___1x@103%___


Dead Lift 3_____ 3_____ 3_____ 3_____

Bent Over Row 6_____ 6_____ 6_____ 6_____

Leg Curl 8_____ 8_____ 8_____ 8_____

Glute Ham Raise 8_____ 8_____ 8_____ 8_____

Calve Raise 15_____ 15_____ 15_____






PC-PP 2x@ 92%_____ 2@95%_____ 2x@97%_____ 2x@100%_____

Bench Press/Max: _____ 12x@55%___ 8x@60%___ 5x@65%___ 3x@85%___ 3x@90%___ 2x@95%__

2x@97%__2@100%


Dips (Weighted) 10_____ 10_____ 8_____ 8_____



St. Bar Curl 8_____ 8_____ 8_____ 8_____

Hammer Curl 8_____ 8_____ 8_____ 8_____


________________________________________________________________________________________________________





Squat/Max: _____ 10x@45%___ 8x@60%___ 5x@70%___ 1x@82% 1x@97%___ 1x@105%___




Lat Pulldown 10_____ 10_____ 10_____ 10_____

Calve Raise 15_____ 15_____ 15_____


________________________________________________________________________________________________________




HC-PP 2x@ 92%_____ 2@95%_____ 2x@97%_____ 2x@100%_____

CG Bench/Max: ____ 12x@55%___ 8x@60%___ 5x@65%___ 3x@77%___ 3x@82%___ 2x@87%__

2x@90%__2@92%

DB Incline Bench 8_____ 8_____ 6_____ 6_____


3 Way Shoulder 8_____ 8_____ 8_____ 8_____





________________________________________________________________________________________________________






Dead Lift 3_____ 3_____ 3_____ 3_____

RG Bent Over Row 6_____ 6_____ 6_____ 6_____

Leg Curl 8_____ 8_____ 8_____ 8_____

Glute Ham Raise 8_____ 8_____ 8_____ 8_____

Calve Raise 15_____ 15_____ 15____






PC-PP 5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____

Bench Press/Max: _____ 12x@55%___ 8x@60%___ 5x@65%___ 3x@85%___ 2x@92%___ 2x@97%____

2x@100%__ 2@103%_____


Dips (Weighted) 15_____ 12_____ 10_____ 8_____



St. Bar Curl 12_____ 10_____ 8_____ 8_____

Hammer Curl 12_____ 10_____ 8_____ 8_____


________________________________________________________________________________________________________





Squat/Max: _____ 10x@45%___ 8x@57%___ 5x@67%___ 5x@77% 5x@85%___ 5x@90%___




Lat Pull-Ups 12_____ 12_____ 10_____ 8_____

Calve Raise 25_____ 25_____


________________________________________________________________________________________________________




HC-PP 5x@ 62%_____ 5@65%_____ 5x@67%_____ 5x@70%_____

CG Bench/Max: ____ 12x@55%___ 8x@60%___ 5x@65%___ 3x@80%___ 2x@85%___ 2x@87%____

2x@92%__ 2@95%_____

DB Incline Bench 12_____ 10_____ 8_____


3 Way Shoulder 12_____ 12_____ 12_____





________________________________________________________________________________________________________






Dead Lift 5_____ 5_____ 5_____

RG Bent Over Row 10_____ 10_____ 10_____

Leg Curl 15_____ 12_____ 10_____


Calve Raise 25_____ 25_____






PC-PP 3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____

Bench Press/Max: _____ 12x@57%___ 8x@50%___ 5x@67%___ 3x@87%___ 2x@95%___ 1x@100%___

1x@103%____ 1@105%_____


Dips (Weighted) 15_____ 12_____ 10_____ 8_____



St. Bar Curl 12_____ 10_____ 8_____ 8_____

Hammer Curl 12_____ 10_____ 8_____ 8_____


________________________________________________________________________________________________________




Hang Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___

1x@100%___1x@105%___

Squat/Max: _____ 10x@47%___ 8x@60%___ 5x@70%___ 2x@82% 1x@97%___ 1x@103%___ 1x@107%___




Lat Pull-Ups 15_____ 12_____ 10_____ 8_____

Calve Raise 25_____ 25_____


________________________________________________________________________________________________________




HC-PP 3x@ 67%_____ 3@70%_____ 3x@72%_____ 3x@75%_____

CG Bench/Max: ____ 12x@57%___ 8x@50%___ 5x@67%___ 3x@82%___ 2x@85%___ 1x@90%___

1x@95%____ 1@97%_____

DB Incline Bench 12_____ 10_____ 8_____


3 Way Shoulder 12_____ 12_____ 12_____





________________________________________________________________________________________________________




Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___

1x@100%___1x@105%___

Front Squat 60% 0f Squat 10x@47%___ 8x@60%___ 5x@70%___ 2x@82% 1x@97%___ 1x@103%___ 1x@107%___

Dead Lift 5_____ 5_____ 5_____

Bent OverRow 10_____ 10_____ 10_____

Leg Curl 15_____ 12_____ 10_____


Calve Raise 25_____ 25_____






PC-PP 3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____

Bench Press/Max: _____ 12x@57%___ 8x@62%___ 5x@67%___ 3x@87%___ 2x@95%___ 1x@100%_____

1x@105%_______1@107%_____


Dips (Weighted) 15_____ 12_____ 10_____ 8_____



St. Bar Curl 12_____ 10_____ 8_____ 8_____

Hammer Curl 12_____ 10_____ 8_____ 8_____


________________________________________________________________________________________________________




Hang Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___ 1x@100%___1x@107%__

Squat/Max: _____ 10x@40%___ 8x@55%___ 5x@65%___ 6x@72% 6x@77%___ 6x@85%___




Lat Pulldown 15_____ 12_____ 10_____ 8_____

Calve Raise 25_____ 25_____


________________________________________________________________________________________________________




HC-PP 3x@ 77%_____ 3@80%_____ 3x@82%_____ 3x@85%_____

CG Bench/Max: ____ 12x@57%___ 8x@62%___ 5x@67%___ 3x@87%___ 2x@90%___ 1x@95%_____

1x@97%_______1@100%_____

DB Incline Bench 12_____ 10_____ 8_____


3 Way Shoulder 12_____ 12_____ 12_____





________________________________________________________________________________________________________




Power Clean/Max: _____ 6x@50%___ 5x@62%___ 3x@75%___ 1x@90%___ 1x@95%___ 1x@100%___1x@107%__


Dead Lift 5_____ 5_____ 5_____

RG Bent Over Row 10_____ 10_____ 10_____

Leg Curl 15_____ 12_____ 10_____


Calve Raise 25_____ 25_____


2013 nwosu summer lift

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