Offseason 2011

Phase/Wave
Week 1
Monday
Day
Speed
Jumping
10/24/2011 Accumulation
10s
BP
Week 5
Monday
Wednesday
10s
SQ
Wednesday
Friday
10s
MP
Friday
Sunday
10s
DL
Week 2
Monday
Sled
6x15@25
Sunday
10/31/2011 Intensification
10s
BP
Week 6
Monday
Wednesday
10s
SQ
Wednesday
Friday
10s
MP
Friday
Sunday
10s
DL
Week 3
Monday
11/7/2011 Realisation
10s
Sled
8x15@20
Uphill
2x2 2x3
Week 7
Monday
Wednesday
10s
SQ
Wednesday
Friday
10s
MP
Friday
Sunday
10s
DL
Week 4
Monday
11/14/2011 Deload
10s
10x15@15 Uphill
3x3 1x4
11/28/2011
Sunday
BP
Sled
11/21/2011
12/5/2011
Sunday
BP
Week 8
Monday
Wednesday
10s
SQ
Wednesday
Friday
10s
MP/DL
Friday
12/12/2011
Phase/Wave
Day
Speed
Accumulation
8s
BP
Week 9
Monday
5s
8s
SQ
Tuesday
5s
8s
MP
Thursday
5s
8s
DL
Saturday
5s
Intensification
8s
BP
Week 10
Monday
5s
8s
SQ
Wednesday
5s
8s
MP
Friday
5s
8s
DL
Saturday
5s
Realisation
8s
BP
Week 11
Monday
5s
8s
SQ
Wednesday
5s
8s
MP
Friday
5s
8s
DL
Saturday
5s
Normal
Jumping
6x10 4x20
Uphill
Phase/Wave
4x3
140
Deload
8s
BP
8s
SQ
Normal
Normal
MP/DL
4x10 4x20 2x30 Uphill

180
2x3 2x4
4x4
Week 12
Monday
Dienstag
8s
4x10 2x(3x20)
Uphill
160
1/9/2012 Deload
5s
40y = 4.46
Box Jumps
100cm
4x3
Wednesday
5s
Friday
5s
75%
Day
Speed
Jumping
Phase/Wave
Week 13
Monday
BP
SQ
Box Jumps
100cm
6x3
Sled
6x20@20
Broad Jumps 4x4
Box Jumps
100 + 4 M
5x3
Sled
8x20@15
Broad Jumps 5x4
SQ
Friday
3s
MP
Sunday
3s
DL
SQ
Box Jumps
100 + 8 M
4x2
MP
Sled
10x20@10
Normal
3s
BP
Wednesday
3s
SQ
Friday
3s
MP
Sunday
3s
DL
3s
BP
Wednesday
3s
SQ
Friday
3s
MP
Sunday
3s
DL
Week 15
Monday
BP
DL
3s
85%
MP
DL
BP
Wednesday
Week 14
Monday
BP
SQ
Speed
75%
MP
DL
3s
Day
Broad Jumps 6x4
Normal
95%
BP
Week 16
Monday
2/6/2012 Deload
3s
SQ
Wednesday
3s
SQ
MP/DL
Friday
3s
MP/DL
BP
Normal
Jumping
Phase/Wave
Week 17
Monday
Day
2/13/2012 Max
1rm
BP
1rm
SQ
Week 18
Monday
155
Step downs
100cm
6x3
Wednesday
Wednesday
185
Saturday
1rm
MP
Saturday
1rm
DL
Friday
85
4x10 4x20 2x30
Hurdle
3x6
180
230
Week 19
Monday
Step downs
100 + 4 M
5x3
Wednesday
Saturday
4x10 2x20 2x30 2x40 Hurdle

220
3x6
Week 20
Monday
Step downs
100 + 8 M
4x2
Wednesday
Friday
4x10 3x30 2x40 1x50 Hurdle

260
4x6
Week 21
Monday
Wednesday
Friday
Phase/Wave
Day
2/20/2012 3x5
3x5
BP
3x5
SQ
3x5
MP
3x5
DL
3x3
3x3
BP
3x3
SQ
3x3
MP
3x3
DL
5-3-1
5-3-1
BP
5-3-1
SQ
5-3-1
MP
5-3-1
DL
Deload
3x5
BP
3x5
SQ
3x5
MP/DL
Speed
Jumping
Box Jumps
100 + 4M
Phase/Wave
6x2
Week 20
Monday
3x5
3x5
Wednesday
3x5
Friday
3x5
3x5
Box Jumps
100 + 8M
5x2
Week 21
Monday
3x3
3x3
Wednesday
3x3
Friday
3x3
3x3
Week 22
Monday
Box Jumps
100 + 10M
4x2
5-3-1
5-3-1
5-3-1
Wednesday
5-3-1
5-3-1
Week 23
Monday
Deload
3x5
3x5
Wednesday
3x5
Day
Speed
Jumping
Week 24
Monday
BP
SQ
Box Jumps
100 + 4M
6x2
MP
Wednesday
DL
Week 25
Monday
BP
SQ
MP
Box Jumps
100 + 8M
5x2
Wednesday
DL
BP
Week 26
Monday
SQ
MP
Wednesday
DL
BP
Week 27
Monday
SQ
MP/DL
Wednesday
Phase/Wave
Day
3x5
3x5
BP
3x5
SQ
3x5
MP
3x5
DL
3x3
3x3
BP
3x3
SQ
3x3
MP
3x3
DL
5-3-1
5-3-1
BP
5-3-1
SQ
5-3-1
MP
5-3-1
DL
Deload
3x5
BP
3x5
SQ
3x5
MP/DL
Speed
Jumping
Phase/Wave Day
Week 28
Monday
Box Jumps
100 + 4M
6x2
Wednesday
Week 29
Monday
Wednesday
Week 30
Monday
Wednesday
Week 31
Monday
Wednesday
3x5
3x5
BP
3x5
SQ
3x5
MP
3x5
DL
3x3
3x3
BP
3x3
SQ
3x3
MP
3x3
DL
5-3-1
5-3-1
BP
5-3-1
SQ
5-3-1
MP
5-3-1
DL
Deload
3x5
BP
3x5
SQ
3x5
MP/DL
Speed
Jumping
Phase/Wave Day
Week 32
Monday
Wednesday
Week 33
Monday
Wednesday
Week 34
Monday
Wednesday
Week 35
Monday
Wednesday
3x5
3x5
BP
3x5
SQ
3x5
MP
3x5
DL
3x3
3x3
BP
3x3
SQ
3x3
MP
3x3
DL
5-3-1
5-3-1
BP
5-3-1
SQ
5-3-1
MP
5-3-1
DL
Deload
3x5
BP
3x5
SQ
3x5
MP/DL
Speed
Jumping
10s WAVE
MON
Bench
Db row
Dips
Pullaparts
Db shrugs
Spr. Eagle Situps
Acc
sheet
4x10 (40)
3x22,18,12
3x15 (mini)
Int
sheet
4x10 (40)
3x23,18,14
3x12 (mini)
2x12 (44)
Rea
sheet
4x10 (40)
3x25,20,16
3x15 (mini)
2x12 (48)
Del
sheet
2x10 (40)
2x15 (bwt)
2x15 (mini)
2x12 (42)
2x12 (15)
3x12 (15)
WED
Squat
Backward lunge
GHR
Neck extension
Toe touch
sheet
2x6 (60)
3x10 (bwt)
3x12 (mini)
3x20 (10)
sheet
3x8 (40)
3x12 (bwt)
3x12 (mini)
3x20 (10)
sheet
3x8 (45)
3x10 (5)
3x20 (10)
sheet
2x6 (45)
2x10 (bwt)
2x20 (15)
FRI
Military
Chins
Dips
Facepulls
Sprinter situps
sheet
10x5 (bwt)
3x12 (bwt)
3x12 (24)
2x20
sheet
10x5 (bwt)
4x12 (bwt)
4x12 (24)
3x20
sheet
10x5 (bwt)
4x12 (bwt)
4x12 (24)
-
mp/dl
sheet
9x3 (bwt)
2x12 (24)
2x20 (bwt)
SUN
Deadlift
Pullthrus
Rev hypers
SB crunch
sheet
2x12 (28)
2x12 (bwt)
2x20 (bwt)
sheet
3x12 (28)
2x12 (bwt)
3x20 (bwt)
Sat
sheet
2x12 (28)
2x12 (bwt)
3x20 (bwt)
sheet
2x12 (bwt)
-
8s WAVE
MON
Bench
Bb row
Dips
Scarecrows
Bb shrugs
Abs Pulldowns
Acc
sheet
5x10 (70)
3x30,24,19
3x15 (2st)
2x20 (100)
3x15 (st+2)
Int
sheet
4x10 (75)
3x32,26,20
3x15 (2st)
2x20 (100)
3x15-20 (25)
Rea
sheet
4x8 (80)
3x38,30,24
4x15 (2st)
2x20 (100)
3x15 (25)
Del
sheet
2x10 (75)
2x15 (bwt)
3x15 (2st)
2x15 (100)
3x15 (25)
WED
Squat
Step ups
GHR
Leg raises
sheet
3x8 (50)
3x10 (5)
3x12 (bwt)
sheet
3x8 (60)
3x12 (5)
3x12 (bwt)
sheet
3x8 (65)
3x10 (5)
3x12 (bwt)
sheet
2x6 (60)
2x10 (bwt)
2x12 (bwt)
FRI
Military
Chins
Dips
Seated db pc
sheet
10x6 (bwt)
3x8 (15)
3x12 (8)
sheet
3x10 (20)
3x12 (8)
sheet
10x6 (bwt)
3x20 (bwt)
3x12 (8)
mp/dl
sheet
10x3 (bwt)
2x12 (8)
sheet
3x15 (bwt)
3x10-10-10
Sat
sheet
3x15 (bwt)
3x10-10-10
sheet
2x15 (bwt)
2x10-10-10
SUN
Deadlift
GM
45hypers
Abs circuit
sprinter, toe touch, side hip lift
Sat
sheet
3x20 (light b)
3x10-10-10
10x6 (bwt) 1x4 (20)
5s WAVE
MON
Bench
Db row
Dips
Pullaparts
Plate raises
SB crunch
Leg raises
3s WAVE
Acc
sheet
4x10 (42)
3x10 (30)
3x15 (mini)
3x12 (15)
-
Int
sheet
4x10 (44)
3x10 (40)
3x15 (mini)
3x12 (15)
3x20 (bwt)
Rea
sheet
4x8 (50)
3x10 (40)
3x15 (mini)
3x12 (15)
2x12 (bwt)
Del
sheet
2x10 (44)
2x10 (20)
2x15 (mini)
2x12 (15)
2x12 (bwt)
Tue
sheet
3x8 (60)
3x8 (10)
3x15 (10)
sheet
3x8 (60)
3x10 (10)
3x15 (10)
sheet
3x8 (60)
3x10 (10)
3x15 (15)
sheet
2x6 (60)
2x10 (bwt)
2x20 (bwt)
WED
Squat
Bulgarian
GHR
Suitcase dl
FRI
Military
Chins
TRX pushups
Facepulls
Db Shrugs
sheet
10x6 (bwt)
3x20,16,13
3x15 (24)
2x12 (60)
sheet
10x6 (bwt)
3x20,16,13
4x15 (24)
3x15 (48)
sheet
10x6 (bwt)
3x25,20,16
4x15 (26)
3x15 (48)
mp/dl
sheet
10x3 (bwt)
3x15 (26)
-
FRI
Military
Chins
Db incline
Seated db pc
Tb shrugs
SUN
Deadlift
Band lunge
Rev hypers
Rollouts
Sat
sheet
2x8 (bwt)
3x15 (bwt)
3x10
Sat
sheet
3x10 (15)
4x15 (bwt)
3x10
Sat
sheet
3x15 (bwt)
3x10
sheet
3x15 (bwt)
2x10
WED
Squat
Backward lunge
GHR
GHR situps
MON
Bench
Bb row
Dips
Scarecrows
Toe touches
SUN
Deadlift
45 hypers
Abs circuit
sprinter, twist, side hip lift
Max WAVE
Acc
sheet
4x10 (80)
4x6 (45)
3x12 (3st)
Int
sheet
4x10 (85)
4x6 (50)
3x15 (3st)
Rea
sheet
4x8 (90)
4x7 (50)
4x15 (3st)
Del
sheet
2x8 (80)
2x8 (20)
2x12 (3st)
MON
Bench
Bb row
Dips
Scarecrows
Max
155
3x10 (80)
2x10(25)
3x12 (3st)
3x20 (15)
3x20 (15)
3x20 (15)
3x20 (15)
Toe touches
3x20 (15)
sheet
3x8 (24)
3x10 (10)
3x10 (40)
sheet
3x8 (24)
3x10 (10)
3x10 (40)
sheet
3x8 (28)
3x10 (10)
3x10 (45)
sheet
2x8 (22)
2x12,10 (bwt)
2x10 (40)
WED
Squat
Bulgarian
GHR
Leg raises
185
2x8 (24)
2x10 (bwt)
3x12 (bwt)
sheet
10x6 (bwt)
3x8,8,6 (40)
3x12 (8)
2x20 (110)
sheet
10x6 (bwt)
3x10 (38)
3x12 (8)
2x15 (120)
sheet
10x6 (bwt)
3x10 (38)
3x12 (8)
2x15 (110)
mp/dl
sheet
8x4 (bwt)
2x12 (8)
-
FRI
Military
Chins
Db incline
Seated db pc
Tb shrugs
mp/dl
85
3x8 (bwt)
-
sheet
3x15 (bwt)
sheet
3x15 (10)
sheet
3x15 (10)
sheet
2x15 (bwt)
SUN
Deadlift
46 hypers
230
3x10 (bwt)
3x10-10-10
3x10-10-10
3x10-10-10
2x10-10-10
Abs circuit
3x10-10-10
sprinter, toe touch, side hip lift
Cycle 5
MON
Bench
Db row
Dips
Pullaparts
Plate raises
Leg raises
3x5
110x10
4x10 (44)
3x10 (40)
3x12 (mini)
3x12 (15)
3x12 (bwt)
3x3
122.5x8
4x8 (46)
3x8 (50)
3x12 (mini)
3x12 (15)
3x12 (bwt)
5/3/1
130x6
3x10 (48)
3x10 (50)
3x12 (mini)
3x12 (15)
3x12 (bwt)
Del
80x5
2x10 (44)
2x10 (25)
2x12 (mini)
2x12 (15)
3x12 (bwt)
WED
Squat
Backward lunge
GHR
Rollouts
140x8
3x8 (60)
3x10 (bwt)
3x10
147.5x3
3x8 (60)
3x10 (bwt)
3x10
155x1
2x8 (60)
3x12 (bwt)
3x10
100x5
2x6 (60)
2x12 (bwt)
3x10
FRI
Military
Chins
mp/dl
62.5x12
12x6 (bwt)
mp/dl
67.5x5
12x6 (bwt)
mp/dl
70x8
12x6 (bwt)
Facepulls
Bb shrugs
3x12 (24)
3x10 (140)
3x12 (24)
3x12 (140)
3x12 (26)
-
172.5x5
182.5x3
192.5x1
3x12 (bwt)
3x20 (bwt)
3x12 (bwt)
3x20 (bwt)
3x12 (bwt)
3x20 (bwt)
SUN
Deadlift
Rev hypers
Sprinter situps
Cycle 6
Cycle 7
MON
Bench
Bb row
Dips
3way raises
3x5
117.5x5
4x10 (80)
2x6 (40)
2x10 (8)
3x3
125x6
4x8 (85)
3x10 (40)
3x10 (8)
5/3/1
132.5x4
4x6 (90)
3x10 (8)
Del
82.5x5
2x8 (80)
-
Toe touch
2x20 (15)
3x20 (15)
3x20 (15)
2x20 (15)
WED
Squat
Step ups
GHR
Abs Pulldowns
142.5x5
3x10 (5)
3x15 (25)
152.5x3
3x10 (5)
3x15 (25)
160x3
3x10 (bwt)
-
100x5
2x10 (bwt)
-
Squat
FRI
Military
Chins
mp/dl
65x5
12x6 (bwt)
mp/dl
67,5x8
12x6 (bwt)
mp/dl
72.5x5
12x6 (bwt)
mp/dl
45x5
6x4 (bwt)
WED
Military
Chins
Scarecrows
Db shrugs
3x12 (2St)
3x15 (40)
3x12 (3St)
3x15 (40)
3x12 (3St)
-
2x12 (3St)
-
Facepulls
Bb shrugs
177.5x5
187.5x3
197.5x1
125x5
SUN
Deadlift
45 hypers
Abs circuit
v-ups, side hip lift, plank
3x15 (bwt)
3x15 (bwt)
3x15 (bwt)
2x15 (bwt)
3x10-10-30sec 3x10-10-30sec 3x10-10-30sec 2x10-10-30sec
MON
Bench
Db row
Dips
Plate raises
Pullaparts
GHR
Leg raises
Deadlift
Rev hyper
Sprinter situps
Cycle 8
3x5
3x3
120x7
127.5x5
3x10 (46)
3x8 (48)
2x10,8 (40) 2x10,8 (40)
2x12 (15)
2x12 (15)
2x12 (mini) 2x12 (mini)
5/3/1
Del
MON
Bench
Bb row
Dips
3way raises
Abs pulldowns
3x5
122.5x5
3x8 (70)
2x8-8-8 (8)
3x15 (25)
147.5x5
157.5x3
Squat
132.5x5
3x12 (bwt)
2x12 (bwt)
3x12 (bwt)
2x12 (bwt)
GHR
3x8 (bwt)
WED
Military
Chins
70x5
12x6 (bwt)
67.5x7
12x6 (bwt)
3x12 (26)
-
182.5x5
3x12 (bwt)
3x20 (bwt)
Facepulls
3x15(25)
Deadlift
152.5x5
Hypers
Abs circuit
toe touch,v-ups,twist
3x15 (bwt)
3x10-10-10
Cycle 9
3x3
130x3
2x10 (70)
2x20,15 (bwt)
2x8-8-8 (8)
2x15 (25)
5/3/1
137.5x1
2x8 (80)
2x8-8-8 (8)
2x15 (25)
Del
85x5
2x10 (70)
2x8-8-8 (8)
2x15 (25)
MON
Bench
Db row
140x3
147.5x1
92.5x5
Squat
2x10 (bwt)
2x10 (bwt)
2x10 (bwt)
72.5x3
12x6 (bwt)
77.5x3
10x6 (bwt)
WED
Military
Chins
3x15(25)
3x12 (28)
Scarecrows
160x3
170x1
3x15 (bwt)
Ball 3x20
3x15 (bwt)
Ball 2x20
Plate raises
Pullaparts
GHR
Leg raises
Deadlift
Rev hypers
Sprinter situps
3x5
110x7
3x8 (42)
3x3
115x5
3x8 (44)
2x12 (15)
2x12 (mini)
3x12 (15)
3x12 (mini)
137.5x5
145x3
2x10 (bwt)
2x12 (bwt)
3x10 (bwt)
3x12 (bwt)
70x5
12x5-6 (bwt)
75x3
10x6 (bwt)
3x12 (3 St)
3x12 (3 St)
155x5
165x3
3x12 (bwt)
3x20 (bwt)
3x15 (bwt)
3x20 (bwt)
Cycle 9
5/3/1
Urlaub
MON
Bench
Db row
Bb row
Plate raises
Pullaparts
3x5
110x5
2x8 (42)
3x3
115x3
2x8 (44)
5/3/1
122.5x1
2x8 (44)
2x12 (15)
2x12 (mini)
2x12 (15)
2x12 (mini)
2x12 (15)
2x12 (mini)
Del
80x5
3x10 (60)
2x12 (15)
2x12 (mini)
Squat
Bb RDL
GHR
Leg raises
137.5x5
145x3
152.5x1
2x10 (bwt)
2x12 (bwt)
2x10 (bwt)
2x12 (bwt)
2x10 (bwt)
2x12 (bwt)
100x5
3x10 (60)
2x12 (bwt)
WED
Military
Chins
70x5
10x5 (bwt)
75x3
10x5 (bwt)
80x1
10x5 (bwt)
50x5
6x5 (bwt)
2x12 (3 St)
2x12 (3 St)
2x12 (3 St)
2x12
2x12,10 (36)
165x3
175x1
110x5
2x12 (bwt)
3x20 (bwt)
2x12 (bwt)
3x20 (bwt)
2x12 (bwt)
2x20 (bwt)
Scarecrows
Facepulls
Db Bench
Deadlift
155x5
(trap bar minus 5kg)
Rev hypers
2x12 (bwt)
Sprinter situps 3x20 (bwt)
Cycle 10
TUE
Bench
Bb row
Dips
3way raises
3x5
112.5x8
10,10,8 (70)
2x12 (20)
2x8-8-8 (8)
3x3
117.5x3
2x10 (70)
2x12 (25)
2x8-8-8 (8)
Squat
Bb RDL
Toe touches
140x5
10,10,8 (70)
2x20 (15)
150x3
2x10 (70)
2x20 (15)
THU
Military
Chins
62.5x5
12x5 (bwt)
Facepulls
2x15
Db Bench
2x12 (36)
Deadlift
160x5
(trap bar minus 5kg)
Hypers
2x15 (bwt)
SB crunch
2x20
5/3/1
Del
Cycle
10s
Warm up
40%
50%
Accumulation
Intensification
Realization
Deload
Bench
110
Whgt Reps
5
5
Squat
145
Whgt Reps
Military
67.5
Whgt Reps
Deadlift
150
Whgt Reps
42.5
55
5
5
57.5
72.5
5
5
25
32.5
5
5
60
75
5
5
60% 5x10
65
20
85
17
40
18
90
10
55%
5
62.5%
5
67.5% 3x10
60
67.5
72.5
18
77.5
90
97.5
10
35
40
45
18
82.5
92.5
100
10
18
32.5
40
45
50
18
75
90
105
112.5
20
5
5
5
35
42.5
50
5
5
5
82.5
97.5
112.5
5
5
5
50%
60%
70%
75%
5
3
1
x
55
65
75
82.5
19
72.5
85
100
107.5
55%
65%
75%
5
5
5
60
70
82.5
5
5
5
77.5
92.5
107.5
Cycle
8s
Bench
119
Whgt Reps
Warm up
40%
50%
5
5
Accumulation
65%
Intensification
60%
67.5%
72.5%
Realization
Deload
Squat
160
Whgt Reps
Military
75
Whgt Reps
Deadlift
170
Whgt Reps
47.5
57.5
5
5
62.5
80
5
5
30
37.5
5
5
67.5
85
5
5
5x8
75
22
102.5
47.5
19
110
3
3
3x8
70
80
85
20
95
107.5
115
45
50
52.5
16
100
112.5
122.5
15
37.5
45
52.5
55
60
12
85
100
117.5
127.5
135
18
5
5
5
40
47.5
55
5
5
5
92.5
110
127.5
5
5
5
50%
60%
70%
75%
80%
5
3
2
1
x
57.5
70
82.5
87.5
95
17
80
95
110
120
127.5
55%
65%
75%
5
5
5
65
75
87.5
5
5
5
87.5
102.5
120
Cycle
5s
Bench
130
Whgt Reps
Squat
174
Whgt Reps
Military
79
Whgt Reps
Deadlift
190
Whgt Reps
Warm up
40%
50%
5
5
50
65
5
5
67.5
85
5
5
30
37.5
5
5
75
95
5
5
Accumulation
70%
6x5
90
15
120
55
15
132.5
Intensification
65%
72.5%
77.5%
2
2
4x5
82.5
92.5
100
16
112.5
125
132.5
50
55
60
13
122.5
137.5
145
50%
60%
70%
75%
80%
85%
5
3
2
1
1
x
65
77.5
90
97.5
102.5
110
13
85
102.5
120
130
137.5
147.5
37.5
45
55
57.5
62.5
65
11
95
112.5
132.5
142.5
150
160
10
55%
65%
75%
5
5
5
70
82.5
97.5
5
5
5
95
112.5
130
5
5
5
42.5
50
57.5
5
5
5
102.5
122.5
142.5
5
5
5
Realization
Deload
Cycle
3s
Bench
138
Whgt Reps
Squat
180
Whgt Reps
Military
85
Whgt Reps
Deadlift
200
Whgt Reps
Warm up
40%
50%
5
5
55
67.5
5
5
70
90
5
5
32.5
42.5
5
5
80
100
5
5
Accumulation
75%
7x3
102.5
15
135
62.5
12
150
Intensification
70%
77.5%
82.5%
1
1
5x3
95
105
112.5
12
125
137.5
147.5
57.5
65
70
140
155
165
50%
60%
70%
75%
80%
85%
90%
5
3
2
1
1
1
x
67.5
82.5
95
102.5
110
115
122.5
10
90
107.5
125
135
142.5
152.5
160
42.5
50
57.5
62.5
67.5
70
75
100
120
140
150
160
170
180
40%
50%
60%
5
5
5
55
67.5
82.5
5
5
5
70
90
107.5
5
5
5
32.5
42.5
50
5
5
5
80
100
120
5
5
5
Realization
Deload
Week 17
Weight
Reps
BP
60
80
100
120
140
150
155
5
3
1
1
1
1
1
Wednesday SQ
60
80
100
120
140
160
180
190
5
3
2
2
1
1
1
x
MP
40
50
60
70
80
85
90
5
3
1
1
1
1
x
DL
60
80
100
120
140
160
180
200
220
230
5
5
3
2
1
1
1
1
x
1
Monday
Saturday
185
Cycle
Bench
137.5
Whgt Reps
Warm up
40%
50%
60%
5
5
3
55
67.5
82.5
Week 1
65%
75%
85%
5
5
5
87.5
102.5
115
70%
80%
90%
3
3
3
95
110
122.5
75%
85%
95%
5
3
1
102.5
115
130
40%
50%
60%
5
5
5
55
67.5
82.5
Week 2
Week 3
Deload
Squat
165
Whgt Reps
5
5
3
65
82.5
97.5
10
105
122.5
140
115
130
147.5
122.5
140
155
65
82.5
97.5
Military
75
Whgt Reps
5
5
3
30
37.5
45
47.5
55
62.5
52.5
60
67.5
55
62.5
70
30
37.5
45
Deadlift
205
Whgt Reps
5
5
3
80
102.5
122.5
5
5
3
12
132.5
152.5
172.5
142.5
162.5
182.5
152.5
172.5
192.5
80
102.5
122.5
Cycle
Bench
140
Whgt Reps
Warm up
40%
50%
60%
5
5
3
55
70
82.5
Week 1
65%
75%
85%
5
5
5
90
105
117.5
70%
80%
90%
3
3
3
97.5
110
125
75%
85%
95%
5
3
1
105
117.5
132.5
40%
50%
60%
5
5
5
55
70
82.5
Week 2
Week 3
Deload
Squat
170
Whgt Reps
5
5
3
67.5
85
100
110
127.5
142.5
117.5
135
152.5
127.5
142.5
160
67.5
85
100
Military
77.5
Whgt Reps
5
5
3
30
37.5
45
50
57.5
65
52.5
60
67.5
57.5
65
72.5
30
37.5
45
Deadlift
210
Whgt Reps
5
5
3
82.5
105
125
5
5
3
135
157.5
177.5
145
167.5
187.5
157.5
177.5
197.5
82.5
105
125
Cycle
Bench
142.5
Whgt Reps
Warm up
40%
50%
60%
5
5
3
55
70
85
Week 1
65%
75%
85%
5
5
5
92.5
105
120
70%
80%
90%
3
3
3
97.5
112.5
127.5
75%
85%
95%
5
3
1
105
120
135
40%
50%
60%
5
5
5
55
70
85
Week 2
Week 3
Deload
Squat
175
Whgt Reps
5
5
3
70
87.5
105
112.5
130
147.5
122.5
140
157.5
130
147.5
165
70
87.5
105
Military
80
Whgt Reps
5
5
3
30
40
47.5
50
60
67.5
55
62.5
70
60
67.5
75
30
40
47.5
Deadlift
215
Whgt Reps
5
5
3
85
107.5
127.5
5
5
3
137.5
160
182.5
150
170
192.5
160
182.5
202.5
85
107.5
127.5
Cycle
Bench
145
Whgt Reps
Warm up
40%
50%
60%
5
5
3
57.5
72.5
85
Week 1
65%
75%
85%
5
5
5
92.5
107.5
122.5
70%
80%
90%
3
3
3
100
115
130
75%
85%
95%
5
3
1
107.5
122.5
137.5
40%
50%
60%
5
5
5
57.5
72.5
85
Week 2
Week 3
Deload
Squat
157.5
Whgt Reps
5
5
3
62.5
77.5
92.5
100
117.5
132.5
110
125
140
117.5
132.5
147.5
62.5
77.5
92.5
Military
82.5
Whgt Reps
5
5
3
32.5
40
47.5
52.5
60
70
57.5
65
72.5
60
70
77.5
32.5
40
47.5
Deadlift
180
Whgt Reps
5
5
3
70
90
107.5
5
5
3
115
135
152.5
125
142.5
160
135
152.5
170
70
90
107.5
Cycle
Bench
130
Whgt Reps
Warm up
40%
50%
60%
5
5
3
50
65
77.5
Week 1
65%
75%
85%
5
5
5
82.5
97.5
110
70%
80%
90%
3
3
3
90
102.5
115
75%
85%
95%
5
3
1
97.5
110
122.5
40%
50%
60%
5
5
5
50
65
77.5
Week 2
Week 3
Deload
Squat
162.5
Whgt Reps
5
5
3
65
80
97.5
105
120
137.5
112.5
130
145
120
137.5
152.5
65
80
97.5
Military
85
Whgt Reps
5
5
3
32.5
42.5
50
55
62.5
70
57.5
67.5
75
62.5
70
80
32.5
42.5
50
Deadlift
185
Whgt Reps
5
5
3
72.5
92.5
110
5
5
3
120
137.5
155
127.5
147.5
165
137.5
155
175
72.5
92.5
110
Cycle
10
Bench
132.5
Whgt Reps
Warm up
40%
50%
60%
5
5
3
52.5
65
77.5
Week 1
65%
75%
85%
5
5
5
85
97.5
112.5
70%
80%
90%
3
3
3
92.5
105
117.5
75%
85%
95%
5
3
1
97.5
112.5
125
40%
50%
60%
5
5
5
52.5
65
77.5
Week 2
Week 3
Deload
Squat
167.5
Whgt Reps
5
5
3
65
82.5
100
107.5
125
140
115
132.5
150
125
140
157.5
65
82.5
100
Military
75
Whgt Reps
Deadlift
190
Whgt Reps
5
5
3
30
37.5
45
47.5
55
62.5
52.5
60
67.5
132.5
150
170
55
62.5
70
142.5
160
180
30
37.5
45
5
5
3
75
95
112.5
5
5
3
122.5
142.5
160
75
95
112.5
Bench
110
Warm up
10s Wave
40%
50%
5
5
42.5
55
Accumulation
Last set
Max
60%
5x10
65
20
108.29
55%
62.5%
67.5%
5
5
3x10
60
67.5
72.5
18
115.96
50%
60%
70%
75%
5
3
1
AMAP
55
65
75
82.5
19
134.70
Intensification
Realization
Jump per rep

1 kg
119
1.13191387
119
8s Wave
40%
50%
5
5
47.5
57.5
65%
5x8
75
60%
67.5%
72.5%
3
3
3x8
70
80
85
50%
60%
70%
75%
80%
5
3
2
1
AMAP
57.5
70
82.5
87.5
95
Jump per rep

1 kg
128
40%
50%
Last set
Max
22
129.95
70%
141.61
65%
72.5%
77.5%
20
17
148.78
1.16233984
50%
60%
70%
75%
80%
85%
Jump per rep

1 kg
130
5s Wave
5
5
3s Wave
50
65
6x5
90
2
2
4x5
82.5
92.5
100
5
3
2
1
1
AMAP
65
77.5
90
97.5
102.5
110
138
40%
50%
5
5
Last set
Max
15
134.96
75%
7x3
153.28
70%
77.5%
82.5%
1
1
5x3
50%
60%
70%
75%
80%
85%
90%
5
3
2
1
1
1
AMAP
16
13
157.62
1.14216667
Jump per rep

1 kg
138
55
67.5
Last set
Max
102.5
15
153.70
95
105
112.5
12
157.46
67.5
82.5
95
102.5
110
115
122.5
10
163.29
145
1.12615517
Squat
145
Warm up
10s Wave
40%
50%
5
5
57.5
72.5
Accumulation
Last set
Max
60%
5x10
85
17
133.12
55%
62.5%
67.5%
5
5
3x10
77.5
90
97.5
10
129.97
50%
60%
70%
75%
5
3
1
AMAP
72.5
85
100
107.5
18
171.94
Intensification
Realization
jump per rep

2 kg
161
1.06792236
160
8s Wave
40%
50%
5
5
5s Wave
62.5
80
65%
5x8
102.5
60%
67.5%
72.5%
3
3
3x8
95
107.5
115
50%
60%
70%
75%
80%
5
3
2
1
AMAP
80
95
110
120
127.5
Jump per rep

2 kg
174
40%
50%
5
5
Last set
Max
129.81
70%
6x5
145.64
65%
72.5%
77.5%
2
2
4x5
50%
60%
70%
75%
80%
85%
5
3
2
1
1
AMAP
15
191.19
1.09877155
Jump per rep

2 kg
180
174
3s Wave
67.5
85
120
112.5
125
132.5
85
102.5
120
130
137.5
147.5
180
40%
50%
5
5
70
90
Last set
Max
139.98
75%
7x3
135
154.56
70%
77.5%
82.5%
1
1
5x3
125
137.5
147.5
50%
60%
70%
75%
80%
85%
90%
5
3
2
1
1
1
AMAP
90
107.5
125
135
142.5
152.5
160
186.79
1.03774444
Last set
Jump per rep

2 kg
184
Max
148.49
162.24
186.64
1.01434783
Military
67.5
Warm up
10s Wave
40%
50%
5
5
25
32.5
Accumulation
60%
5x10
40
55%
62.5%
67.5%
5
5
3x10
35
40
45
50%
60%
70%
75%
5
3
1
AMAP
32.5
40
45
50
40%
50%
Last set
Max
18
63.98
65%
71.97
60%
67.5%
72.5%
Intensification
18
Realization
jump per rep

0.5 kg
75.5
18
79.97
1.0592053
50%
60%
70%
75%
80%
Jump per rep

1 kg
75
79
8s Wave
5
5
5s Wave
30
37.5
5x8
47.5
3
3
3x8
45
50
52.5
5
3
2
1
AMAP
37.5
45
52.5
55
60
79
40%
50%
5
5
30
37.5
Last set
Max
19
77.55
70%
6x5
55
80.47
65%
72.5%
77.5%
2
2
4x5
50
55
60
50%
60%
70%
75%
80%
85%
5
3
2
1
1
AMAP
37.5
45
55
57.5
62.5
65
16
12
83.98
1.06298734
Jump per rep

1 kg
85
85
3s Wave
40%
50%
5
5
Last set
Max
15
82.47
75%
7x3
85.97
70%
77.5%
82.5%
50%
60%
70%
75%
80%
85%
90%
13
11
88.81
1.04481765
Jump per rep

1 kg
32.5
42.5
Last set
Max
62.5
12
87.48
1
1
5x3
57.5
65
70
90.98
5
3
2
1
1
1
AMAP
42.5
50
57.5
62.5
67.5
70
75
89.99
88
1.02255682
Deadlift
150
Warm up
10s Wave
40%
50%
5
5
60
75
Accumulation
60%
5x10
90
55%
62.5%
67.5%
5
5
3x10
82.5
92.5
100
50%
60%
70%
75%
5
3
1
AMAP
75
90
105
112.5
40%
50%
Last set
Max
10
119.97
65%
133.30
60%
67.5%
72.5%
Intensification
10
Realization
jump per rep

2 kg
170
20
187.43
1.1025
50%
60%
70%
75%
80%
Jump per rep

2 kg
170
190
8s Wave
5
5
5s Wave
67.5
85
5x8
110
3
3
3x8
100
112.5
122.5
5
3
2
1
AMAP
85
100
117.5
127.5
135
190
40%
50%
5
5
75
95
Last set
Max
139.30
70%
6x5
132.5
155.13
65%
72.5%
77.5%
2
2
4x5
122.5
137.5
145
50%
60%
70%
75%
80%
85%
5
3
2
1
1
AMAP
95
112.5
132.5
142.5
150
160
18
215.92
1.13641579
Jump per rep

2 kg
200
200
3s Wave
40%
50%
5
5
Last set
Max
154.56
75%
7x3
169.14
70%
77.5%
82.5%
50%
60%
70%
75%
80%
85%
90%
10
213.28
1.0664
Jump per rep

2 kg
80
100
Last set
Max
150
164.99
1
1
5x3
140
155
165
181.48
5
3
2
1
1
1
AMAP
100
120
140
150
160
170
180
227.95
210
1.08548571

Offseason 2011

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Offseason 2011

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Phase/Wave

4x10 4x20 2x30 Uphill

Broad Jumps 4x4

Broad Jumps 5x4

Broad Jumps 6x4

4x10 4x20 2x30

4x10 2x20 2x30 2x40 Hurdle

4x10 3x30 2x40 1x50 Hurdle

10x6 (bwt) 1x4 (20)

sprinter, toe touch, side hip lift

Jump per rep

Jump per rep

Jump per rep

Jump per rep

jump per rep

Jump per rep

Jump per rep

Jump per rep

jump per rep

Jump per rep

Jump per rep

Jump per rep

jump per rep

Jump per rep

Jump per rep

Jump per rep

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