toaz.info-ultimate-athlete-20-16-week-training-program-warm-up-clientx27s-informat-pr 73a9583ec2a4a196e575fdb05e43f3b0
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Ultimate Athlete 2.0 ( 16 Week Training Program) Name of Client Name of the Instructor/Trainer Terron Beckham Monday Client's Information Warm-up Age Exercises Reps Gender Dead Bugs 5 Height (Feet) Glute bridge 1 Leg 10 Height (Inches) Bird Dogs 5 Weight (Pounds) line jumps 3 x10sec Chest (Inches) Waist (inches) Strength Body Fat Exercises Target Body Fat BMI 0.00 Target BMI Reps Power cleans 5x3 1 Arm DB Bench 3 x 10 Chin Ups 3 x 10 Power Shrugs 4 x 10 Key full body cool down stretch link below in red Cardio/Plyo cardio area (45sec rest) A1 A2 A3 A4 means super set Exercises Treadmill sprints Reps 5 x 20sec WT Means Weighted use the right weights do not make this easy for yourself, use challangeing weights. # + # means both sides google is your friend, use it to understand Cool-down movements if you never have seen it before. Exercises Db = dumbell bb= barbell kb= kettlebell backwards treadmill walk Ex = explosive stretch Reps 5 min match colors below with same color exercises for guidance. https://www.sportsscience.co/flexibility/whole-body-stretching-routine/ http://www.stack.com/a/agility-ladder-drills https://kingsportstraining.com/blogs/training-blog/7694405-13-agility-ladder-drills-for-faster-footwork/ Warm-up Exercises Reps Ex push ups 3x6 Bear crawls 10 yrd 4 Med ball slams 3 x 10 Strength Exercises A1 single arm Db incline press Reps 4x8 A2 single arm DB rows 4x8 A1 Flat Bench Press 3 x 10 A2 weighted pull ups 3x6 Cardio/Plyo Exercises dead treadmill sprints Reps 10 x 10 sec Cool-down Exercises Reps stretch Warm-up Exercises Reps Bird Dog 6 Med ball Wall Press 2 x 10 Push up hold shoulder touches 20 Strength Exercises Reps Bench Press 5 x 5 rep SL Arm Db Floor Press 4x6 DB Incline Rows 4x8 Band assited Speed Pull ups 4 x 6 - 10 Cardio/Plyo Exercises Reps a1 ab wheels 3x10 a2 lying leg raises 3x10 a3 burpess 3x10 Cool-down Exercises stretch Reps Warm-up Exercises Reps Arm Cricles (forward & Back) 30 sec Push up position hold 30 sec Pull ups 3x5 Strength Exercises Reps Power Clean 5x4 Push Press 4 x 10 Face pulls 3 x 15 Db SL Bench 4 x 6+6 Cardio/Plyo Exercises Reps Push up postion side shuffle 3x 10 yrd Med Ball Wall Press Ex 3x8 Cool-down Exercises Reps Exercises Reps stretch Warm-up Dips 2 x 10 Chin Ups 2x5 Front Raises 2 x 10 Strength Exercises Reps Bench Press 5x3 Chin Ups 4x8 BB Rows 4x6 High Pulls 3x6 Cardio/Plyo Exercises Reps a2 Med Ball Wall Press 3x8 a1 Ex Push ups 3x5 a3 Med Ball Slams 3x8 Cool-down Exercises Reps stretch Warm-up Exercises Reps Ex med ball wall press 3 x 10 bird dog 3x5 plank 3 x 30sec shoulder "dislocations" 1 x 10-15 Strength Exercises Reps Incline DB bench press 3 x 10 Reverse Flys 4 x 15 Pull Ups WT 3x6 Banded Bench BB Press 3 x AMRAP Cardio/Plyo Exercises Reps Exercises Reps none Cool-down stretch Warm-up Exercises Reps Ex med ball wall press 3 x 10 bird dog 3x5 plank 3 x 30sec Strength Exercises Reps Floor Bench Press 4x6 Banded Db Rows 3x8 Chin Up (ISO Hold) 3 x 30sec Db SL Incline Press 4x5 Cardio/Plyo Exercises Reps a1 Burpees to Tuck jump 3 x 10 a2 inverted Rows EX 3x8 Cool-down Exercises Reps stretch Warm-up Exercises Reps mountain climbers 30 sec arm swings 60 sec arm circles 30 sec Strength Exercises Reps Incline Bench Press 5x3 single Arm Db Floor Press 4x6 Db Rows 4x8 Power Shrugs 4 x 10 Cardio/Plyo Exercises Reps a1 med ball overhead passes 3x8 a2 med ball wall press 3x 8 a3 depth push ups 3x6 Cool-down Exercises stretch Reps ng Program) Program start date Tuesday Warm-up Wts (Lb) Weeks Frequency Start 1&2 Exercises Reps Knee circles 10 Glute Bridege 1 leg 10 Jump Squats 10 wall ankle mobilty 8+8 Strength Wts Weeks Frequency Start 1&2 Exercises Reps Front squat 4x8 Lateral Lunges 4 x 8+8 Kb Swings 3x5 Med Ball Leg Curls 3 x 15 Cardio/Plyo Wts Weeks Frequency Start 1&2 Exercises Reps bear crawls 10 yrds 5 icky shuffle (down and back) side straddle hop 4 4 Cool-down Wts Weeks Frequency Start Exercises Reps 1&2 stretch or-faster-footwork/ Warm-up Wts (Lb) Weeks Frequency Start 3&4 Exercises Reps Dead Bugs 5 Glute bridge 1 Leg 10 Bird Dogs 5 Line jumps 3x10sec Strength Wts Weeks 3&4 Frequency Start Exercises Front Squats Reps 4x6 Weighted Lunges 3 x 8+8 Trap Bar Deadlifts 4x6 DB Jump Squats 3x5 Cardio/Plyo Wts Weeks 3&4 Frequency Start 30 rest Exercises Reps a1 jump squats 10 x 3 a2 jumping lunges 10 x 3 a3 side shuffle 10 sec x 3 a4 side line jumps 10sec x 3 Cool-down Wts Weeks Frequency Start Exercises Reps stretch 3&4 Warm-up Wts (Lb) Weeks Frequency Start 5&6 Exercises Reps Dead Bugs 5 Glute bridge 1 Leg 10 Bird Dogs 5 line jumps 3x10sec Strength Wts Weeks Frequency Start Exercises Reps Deep Squat 5x5 Goblet Squat 4 x 10 good mornings 3 x 10 GHR 3x8 Cardio/Plyo Wts Weeks Frequency Start Exercises horizontal line jumps med ball single leg lateral jumps single leg hops Reps 3 x 10sec 3 x 6+6 3 x 10 sec Cool-down Wts Weeks Frequency Start Exercises stretch 20 min meditation Reps Warm-up Wts (Lb) Weeks Frequency Start 7&8 Exercises Reps Dead Bugs 5 Glute bridge 1 Leg 10 Bird Dogs 5 line jumps 3x10sec Strength Wts Weeks Frequency Start Exercises Reps Leg Curls 4 x 20 Bulgarian Split Squat 4 x 8+8 Trap Bar Deadlifts 5x5 Jump Squats WT 3x6 Cardio/Plyo Wts Weeks Frequency Start Exercises Reps Lateral Box Jumps 3x8 Lateral Box Jump over 3 x 10 Cool-down Wts Weeks Frequency Start Exercises Reps Exercises Reps stretch Warm-up Wts (Lb) Weeks Frequency Start 9&10 Dead Bugs 5 Glute bridge 1 Leg 10 Bird Dogs 5 line jumps 3x10sec Strength Wts Weeks Frequency Start Exercises Reps Front Squat 5x3 DB Lunges 3 x 8+8 Bulgarian Split Squat 3 x 6+6 SL Leg Press 3 x 12+12 Cardio/Plyo Wts Weeks Frequency Start Exercises Reps box jumps 3x8 horizontal line jumps lateral jumps 2 vertical jumps 3 x 10sec 3 x 6+6 3 Cool-down Wts Weeks Frequency Start Exercises Reps stretch Warm-up Wts (Lb) Weeks Frequency Start 11&12 Exercises Reps Knee circles 10 Glute Bridege 1 leg 10 Jump Squats 10 wall ankle mobilty 8 Strength Wts Weeks Frequency Start Exercises Reps Sumo Squat 5x3 Glute Bridges Wt 4x8 GHR 3x6 Good Mornings 3x8 Cardio/Plyo Wts Weeks Frequency Start Exercises Reps a1 Depth Jumps with WT 4x4 a2 Box Jumps 4x4 Cool-down Wts Weeks Frequency Start Exercises stretch Reps Warm-up Wts (Lb) Weeks Frequency Start 13&14 Exercises Reps jump rope 3 min jump squats 15 high knees 2 x 20 yrd carioce 2 x 20 yrd Strength Wts Weeks Frequency Start Wts Weeks Frequency Start Exercises Reps Cardio/Plyo Exercises 100 yrd sprints Reps 10 Cool-down Wts Weeks Frequency Start Exercises Reps stretch Warm-up Wts (Lb) Weeks Frequency Start 15&16 Exercises Reps Dead Bugs 5 Glute bridge 1 Leg 10 Bird Dogs 5 line jumps 3x10sec Strength Wts Weeks Frequency Start Exercises Reps Power Clean to Front squat 4x3 Kb Swings 3 x 10 Db jump Squats 3 x 10 SL Leg press 3 x 12 Cardio/Plyo Wts Weeks Frequency Start Exercises Reps Wt Lateral lunges 3 x 6+6 Broad jumps 3x8 skater jumps 3 x 10 Cool-down Wts Weeks Frequency Start Exercises stretch Reps Wednesday + metcon Warm-up Wts (Lb) Weeks Frequency Start 1&2 Exercises Reps High knees 3 x 10sec Jump Lunges 3 x 10 Sumo squat 30sec Dead Bugs 3x6 Strength Wts Weeks Frequency Start 1&2 Exercises Reps Ab wheel roll out 3 x 10 Toe Touches 3 x 15 Leg Raises 3 x 10 Cardio/Plyo Wts Weeks Frequency Start 1&2 Wts Weeks Exercises Hill Sprints 20yrds Frequency Start Reps 10 Cool-down 1&2 Exercises Reps stretch Warm-up Wts (Lb) Weeks Frequency Start 3&4 Exercises Reps High knees 10 yrd 2 A skips 10 yrd 2 Carioce drill 10 yrd 2 Jump lunges 2 x 10 Strength Wts Weeks 3&4 Frequency Start Exercises Ab wheel roll outs Reps 3 x 10 russian twist 3 x 20+20 Cardio/Plyo Wts Weeks Frequency Start 3&4 Wts Weeks Frequency Start Exercises Reps Hill Sprints 20 yrd 10 5-10-5 shuttle 5 broad jumps 3x 4 jumps bear crawls 20 yrd 4 Cool-down 3&4 Exercises Reps Exercises Reps Exercises Reps Exercises Reps Exercises Reps stretch OFF Warm-up Wts (Lb) Weeks Frequency Start 5&6 Strength Wts Weeks Frequency Start Cardio/Plyo Wts Weeks Frequency Start Wts Weeks Frequency Start Cool-down stretch off Warm-up Wts (Lb) Weeks Frequency Start Exercises Reps Exercises Reps Exercises Reps Exercises Reps Exercises Reps 7&8 Strength Wts Weeks Frequency Start Cardio/Plyo Wts Weeks Frequency Start Wts Weeks Frequency Start Cool-down stretch Warm-up Wts (Lb) Weeks Frequency Start 9&10 high knees 4 x 10yrd carioce 4 x 10 yrd Dead bugs 8+8 jump lunges 20 Strength Wts Weeks Frequency Start Exercises Reps Cardio/Plyo Wts Wts Weeks Weeks Frequency Frequency Start Start Exercises Reps single leg shuffle back and fourth 5 5-10-5 pro shuttle 5 push up to 20 yrd sprint 8 5 Cool-down Exercises Reps Exercises Reps Exercises Reps Exercises Reps Exercises Reps stretch off Warm-up Wts (Lb) Weeks Frequency Start 11&12 Strength Wts Weeks Frequency Start Wts Weeks Frequency Start Wts Weeks Frequency Start Cardio/Plyo Cool-down stretch Warm-up Wts (Lb) Weeks Frequency Start 13&14 Exercises Reps Dead Bugs 5 Glute bridge 1 Leg 10 Bird Dogs 5 line jumps 3x10sec Strength Wts Weeks Frequency Start Exercises Reps Front Squat (1 sec bottom hold) 4x6 Step Ups Wt 3 x 10+10 Lateral Lunges 4 x 8+8 Leg Exstensions 3 x 15 Cardio/Plyo Wts Wts Weeks Weeks Frequency Frequency Start Start Exercises Reps Depth Jumps 3x5 med ball single leg lateral jumps single leg hops 3 x 6+6 3 x 15 sec Cool-down Exercises Reps Exercises Reps Exercises Reps Exercises Reps stretch off Warm-up Wts (Lb) Weeks Frequency Start 15&16 Strength Wts Weeks Frequency Start Wts Weeks Frequency Start Cardio/Plyo Wts Weeks Frequency Start Cool-down Exercises stretch Reps Thursday (off) Warm-up Wts (Lb) Weeks Frequency Start Frequency Start Frequency Start Exercises Reps Exercises Reps Exercises Reps Exercises Reps Exercises Reps Exercises Reps 1&2 Strength Wts Weeks 1&2 Cardio/Plyo Wts Weeks 1&2 Cool-down Wts Weeks Frequency Start stretch 1&2 OFF Warm-up Wts (Lb) Weeks Frequency Start 3&4 Strength Wts Weeks 3&4 Frequency Start Cardio/Plyo Wts Weeks Frequency Start Frequency Start Exercises Reps Exercises Reps 3&4 Cool-down Wts Weeks stretch 3&4 20 min meditation Warm-up Wts (Lb) Weeks Frequency Start 5&6 Exercises Reps Knee circles 10 Sl Glute bridge 10 Jump Squats 10 Wall ankle mobilty 8 Strength Wts Weeks Frequency Start Exercises Reps Deadlift 4x8 Push Press 3 x 6-8 Hang Clean 3x5 weighted pull ups 3x5 Cardio/Plyo Wts Weeks Frequency Start Exercises incline treadmill Reps 30 min Cool-down Wts Weeks Frequency Start Exercises stretch Reps Warm-up Wts (Lb) Weeks Frequency Start 7&8 Exercises Reps Dips 2 x 10 Chin Ups 2x5 Front Raises 2 x 10 Strength Wts Weeks Frequency Start Exercises Reps Db Shoulder Press 4x8 Overhead SL KB/Db Walk 3 x 30sec KB/Db Snatches 3 x 8+8 Farmers Walks 3 x 1min Cardio/Plyo Wts Weeks Frequency Start Exercises Reps spiderman crawls 3 x 10 yrd a1 box jumps 4 x 6 WT a2 box jumps 4 Cool-down Wts Weeks Frequency Start Exercises Reps Exercises Reps Exercises Reps stretch off Warm-up Wts (Lb) Weeks Frequency Start Frequency Start 9&10 Strength Wts Weeks Cardio/Plyo Wts Weeks Frequency Start Exercises Reps Exercises Reps Cool-down Wts Weeks Frequency Start stretch Warm-up Wts (Lb) Weeks Frequency Start 11&12 Exercises Reps Scapular wall slides 1 x 15 External rotations (shoulder) 2 x 10+10 Shoulder dislocations 10 Strength Wts Weeks Frequency Start Exercises Reps Military Press BB 3x5 Db Flat bench Press 4 x 10 Inverted Rows 4x8 Chin Ups WT 3x 6-8 Cardio/Plyo Wts Weeks Frequency Start Exercises incline Treadmill Reps 30 min Cool-down Wts Weeks Frequency Start Exercises stretch off Reps Warm-up Wts (Lb) Weeks Frequency Start Exercises Reps Exercises Reps Exercises Reps Exercises Reps 13&14 Strength Wts Weeks Frequency Start Wts Weeks Frequency Start Wts Weeks Frequency Start Cardio/Plyo Cool-down stretch Warm-up Wts (Lb) Weeks Frequency Start 15&16 Exercises Reps Ex med ball wall press 3 x 10 bird dog 3x5 plank 3 x 30sec shoulder "dislocations" 1 x 10-15 Strength Wts Weeks Frequency Start Exercises Reps Single Arm Db Row 4x6 Push Press 3 x 10 Chin Ups WT 3x6 Kb Snatches 3 x 8+8 Cardio/Plyo Wts Weeks Frequency Start Exercises Reps halk kneeling med ball side toss 3 x 6+6 feet elevated Ex push ups 3x8 standing backwards med ball toss 3 x 5+5 Cool-down Wts Weeks Frequency Start Exercises stretch Reps Friday Warm-up Wts (Lb) Weeks Frequency Start 1&2 Exercises Dead Bugs push ups Bird Dogs arm circles Strength Wts Weeks Frequency Start Exercises Flat Bench Press Pull Ups Db Snatches Med Ball Push ups Cardio/Plyo Wts Weeks Frequency Start Exercises horizontal line jumps med ball single leg lateral jumps 2 vertical jumps Cool-down Wts Weeks Frequency Start Exercises stretch Warm-up Wts (Lb) Weeks Frequency Start 3&4 Exercises Ex med ball wall press bird dog plank Strength Wts Weeks 3&4 Frequency Start Exercises Floor Bench Press Ex Push Ups BB Rows Chin Ups Cardio/Plyo Wts Weeks Frequency Start 3&4 Exercises Incline treadmill Lying leg lifts v ups Cool-down Wts Weeks Frequency Start Exercises stretch 3&4 Warm-up Wts (Lb) Weeks Frequency Start 5&6 Exercises Dead Bugs Glute bridge 1 Leg Bird Dogs Line jumps Strength Wts Weeks Frequency Start Exercises Hamstring Curls Glute bridges weighted Bulgarian Split Squat GHR Cardio/Plyo Wts Weeks Frequency Start Exercises a1 Box Jump a2 Depth Jump Burpess Cool-down Wts Weeks Frequency Start Exercises stretch Warm-up Wts (Lb) Weeks Frequency Start 7&8 Exercises Dead Bugs Glute bridge 1 Leg Bird Dogs line jumps Strength Wts Weeks Frequency Start Exercises Cardio/Plyo Wts Weeks Frequency Start Exercises double trouble icky shuffle Sl leg shuffle burpess Cool-down Wts Weeks Frequency Start Exercises stretch Warm-up Wts (Lb) Weeks Frequency Start 9&10 Exercises Ex med ball wall press bird dog plank Strength Wts Weeks Frequency Start Exercises Incline DB Press Dips Wt Deadlifts Hyperexstensions Wt Cardio/Plyo Wts Weeks Frequency Start Exercises none Cool-down Wts Weeks Frequency Start Exercises stretch Warm-up Wts (Lb) Weeks Frequency Start 11&12 Exercises Dead Bugs Glute bridge 1 Leg Bird Dogs Line jumps Strength Wts Weeks Frequency Start Exercises Box Squat Bulgarian Split Squat Step Ups Wt GHR Cardio/Plyo Wts Weeks Frequency Start Exercises Reverse lung with knee up Med ball single leg lateral jumps Frog squat jump Ex Cool-down Wts Weeks Frequency Start Exercises stretch Warm-up Wts (Lb) Weeks Frequency Start 13&14 Exercises overhead med ball throw scapular wall slides mountain climbers Strength Wts Weeks Frequency Start Exercises incline bench press banded push ups chin up (iso hold) Wt DB High Pulls Cardio/Plyo Wts Weeks Frequency Start Exercises Push up to stand Treadmill Hand walks Cool-down Wts Weeks Frequency Start Exercises stretch Warm-up Wts (Lb) Weeks Frequency Start 15&16 Exercises Knee circles Glute Bridege 1 leg Jump Squats wall ankle mobilty Strength Wts Weeks Frequency Start Exercises Deep Squat Lateral Step Ups Wt Sl Glute bridge Sl Hamstring curls Cardio/Plyo Wts Weeks Frequency Start Exercises Box Jumps Lateral box jumps scissor jumps Cool-down Wts Weeks Frequency Start Exercises stretch Saturday Warm-up Reps Wts (Lb) 5 Weeks Frequency Start 1&2 Exercises Knee circles 20 Glute Bridege 1 leg 5 Jump Squats 20 sec wall ankle mobilty Strength Reps Wts Weeks Frequency Start Exercises 4 x10 Sumo Deadlifts 3 x 6-10 Hyper- exstensions 3 x 10+10 Step ups AMRAP Box Jumps Cardio/Plyo Reps Wts Weeks Frequency Start Exercises 3 x 10sec A1 burpees 3 x 6+6 A1 jump rope 3 A3 lunges A4 jump squat Cool-down Reps Wts Weeks Frequency Start 1&2 Exercises 20 min Meditation stretch Warm-up Reps Wts (Lb) 3 x 10 Weeks Frequency Start 3&4 Exercises bird dog 3x5 calve wall flexion 3 x 30sec Ex jump squats Sumo Squat hold Strength Reps 4x8 Wts Weeks Frequency Start Exercises a1 Box Squat 4x5 a2 Jump Squats 3 x 10 SL Leg Press 3 x AMRAP Hyper exstensions Cardio/Plyo Reps Wts Weeks Frequency Start Exercises 30 min a1 Ex Step Ups 3 x 15 a2 Box jumps 3 x 15 icky shuffle (down and back) side straddle hop Cool-down Reps Wts Weeks Frequency Start Exercises stretch Warm-up Reps Wts (Lb) 5 Weeks Frequency Start 5&6 Exercises scapular wall slides 10 Glute Bridege 1 leg 5 Ex push ups 3x10sec Wall ankle mobilty Strength Reps Wts Weeks Frequency Start Exercises 3 x 15 Military Press 5x6 Db Lateral Raises 6x6 Poer Cleans 3x6 Face Pulls Cardio/Plyo Reps Wts Weeks Frequency Start Exercises 3x5 Jumping Lunges 3x5 back and fourth river dance 3 x 10 Cool-down Reps Wts Weeks Frequency Start Exercises stretch off Warm-up Reps Wts (Lb) 5 Weeks Frequency Start Exercises 7&8 10 5 3x10sec Strength Reps Wts Weeks Frequency Start Exercises Cardio/Plyo Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Exercises 4 4 4 20 Cool-down Exercises stretch Warm-up Reps Wts (Lb) 3 x 10 Weeks Frequency Start 9&10 Exercises Hamstring curls 3x5 Leg exstensions 3 x 30sec Jump squats Strength Reps Wts Weeks Frequency Start Exercises 3 x 10 Deep Squat 4 x 8-10 a1 Box Squat 4x6 a2 Jump Squat 3 x 12 Hanging Leg Raises Cardio/Plyo Reps Wts Weeks Frequency Start Exercises Depth Jumps Single Leg Box squats Cool-down Reps Wts Weeks Frequency Start Exercises stretch off Warm-up Reps Wts (Lb) 5 Weeks Frequency Start Exercises 11&12 10 5 3x10sec Strength Reps Wts Weeks Frequency Start Wts Weeks Frequency Start Exercises 5x5 3x8 3 x 8+8 3x6 Cardio/Plyo Reps Exercises 3 x 6+6 3 x 6+6 3x5 Cool-down Reps Wts Weeks Frequency Start Exercises stretch Warm-up Reps Wts (Lb) 2 x 10 Weeks Frequency Start 13&14 Exercises high knees 10 yrds 1 x 15 butt kicks 10 yrds 30 sec lateral shuffle 10 yrds jumping lunges Strength Reps Wts Weeks Frequency Start Wts Weeks Frequency Start Exercises 4x8 3 x amrap 4 x 20sec 4x8 Cardio/Plyo Reps Exercises 3x6 5-10-5 pro shuttle 3 x 1 min 3 jump squat to 20 yrd sprint broad jumps single leg lateral jumps Cool-down Reps Wts Weeks Frequency Start Exercises stretch Warm-up Reps Wts (Lb) 10 Weeks Frequency Start 15&16 Exercises butt kicks 10 Glute bridge 1 Leg 10 Bird Dogs 8 line jumps Strength Reps Wts Weeks Frequency Start Wts Weeks Frequency Start Exercises 5x3 3 x 6+6 3 x 8+8 4 x 8+8 Cardio/Plyo Reps Exercises 4x5 200 m sprint 4x5 400 m sprint 3 x 16 Cool-down Reps Wts Weeks Frequency Start Exercises stretch Sunday (OFF) Reps Wts (Lb) 10 Weeks Frequency Start Frequency Start Frequency Start Frequency Start Frequency Start Frequency Start 1&2 10 10 8+8 Reps Wts 5 x 8-10 Weeks 1&2 3 x 12 3 x 10 4x6 Reps Wts 3 sets 20 sec Reps Weeks 1&2 Wts Weeks 1&2 Reps Wts (Lb) 5 Weeks 3&4 8 2 x 10 30sec Reps 5x5 Wts Weeks 3 4 x 10 3 x 15 Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts (Lb) Weeks Frequency Start 3 x 6+6 3x6 4 4 10 5&6 10 10 8 Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start 4x5 4 x 15 3x6 4 x 15 4 x 10 4 4 Reps Wts (Lb) Weeks Frequency Start 7&8 Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts (Lb) Weeks Frequency Start Frequency Start 2 x 10 9&10 2 x 10 2x6 Reps 5x8 3x5 3x3 4 x 8-10 Wts Weeks Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts (Lb) Weeks Frequency Start 4x4 4 x 5+5 11&12 Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts (Lb) 4 Weeks Frequency Start 13&14 4 4 2 x 10 Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts (Lb) Weeks Frequency Start 5 5 3x8 3 x 8+8 4 x 10 yrd 15&16 10 5 3x10sec 4 4 Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start Reps Wts Weeks Frequency Start