THIS IS AN INTRODUCTION TO OUR STRENGTH AND CONDITIONING

PROGRAM. PLEASE IMPLEMENT IT INTO YOUR DAILY SCHEDULE TO

ENSURE MAINTENANCE OF STRENGTH, SPEED AND POWER.

PLEASE HAVE YOUR PLAYERS KEEP A POSITIVE ATTITUDE AND KEEP

WORKING HARD.
NOTHING ELSE WILL BE ACCEPTED.

COACH RICHARD SHAUGHNESSY, MSCC, CSCS, USAW, CSSE.

STRENGTH AND CONDITIONING COACH
 SUMMER WORKOUT
You may start workouts at anytime, but summer workouts will begin in June and last
through the August reporting date. Workouts should be done everyday to the best of your
ability. Workouts will be 5 days a week-Monday is an upper body day, Tuesday is a
lower body day, Wednesday a power day, Thursday an upper body light day, and Friday
a lower body light day.

Monday: Strength Training-Chest, shoulders, triceps, abs

Speed work/ form running

Tuesday: Strength Training-Legs, back, biceps, abs, neck

Form running/ timed conditioning run

Wednesday: Power Training-High pulls, hang cleans, snatch, flip-dip-drive, quick flips
Plyo/Cond-Ropes, boxes, squat jumps, dot drills, ladders, stadiums

Thursday: Strength Training- Chest, shoulders, triceps, abs

Sprint Training-Form run, power/agility work, sprints, gasers

Friday: Strength Training-Legs, back, biceps, abs, neck

Timed conditioning run e.g. Snake field/ laps

*For all linemen: Dot drills and ropes should be done everyday.

*Note: Stretching should be done before and after every workout. Refer to flexibility
program.
PREPARE FOR POSSIBLE TESTING IN AUGUST

TEST TIMES

(1) Gaser test Linemen: 42, 44, 46, 48, 50 seconds

Skill: 38, 40, 42, 44, 46

*Run, then take same amount of time to rest

(2) 40 yd dash (10-40’s)

-Example
Run a set of 5 x 40’s with a 15 second rest interval between each.
Rest 2 minutes.
Run another set of 5 x 40’s with a 15 second rest interval between each.

*Your slowest time must not be 0.5 seconds slower than your 40 time for the spring. If
your spring time was 5.0, the slowest 40 you can run is 5.5 for the (10) 40’s.

First set Rest 2 minutes Second set

5.1 5.1
5.15 5.3
5.25 5.35
5.3 5.4

(3) Other tests

A) Bench-1 rep
B) Squats-1 rep
C) 12 yd dash
D) 40 yd dash
E) 4 lb jump ropes-30 sec
F) Box jumps
G) Dots
H) Height
I) Weight

Also work on your 110 yd dash. Coach may also want to test this.
 SUMMER
WORKOUT
SCHEDULE
STRENGTH
PHASE
 Example Workout Schedule
Monday Tuesday Wednesday Thursday Friday
Strength Strength Power Endurance Endurance
Dots Dots Dots Dots Dots
P-up/Crunches 3x15 P-up/Crunches 3x15 P-up/Crunches 3x15 P-up/Crunches 3x15 P-up/Crunches 3x15
Leg extension 3x10 Bench (% charts) Power shrugs 3x10 Bench-225/185 3xfailure Leg extension 3x10-12
Leg curl 3x10 Incline bench 3x10 High pulls 3x6 Dumbell/Incline 3x10-12 Leg curl 3x10-12
Squats (% charts) Military press 3x10 Hang cleans 3x6 Dumbell/Military 3x10-12 Leg press 4x10-12
Front/ Rear pulldown Behind neck press Dumbell side laterals 3x10-
3x10 3x10 Snatch 3x6 12 Hack squats 3x10-12
Flip-dip-drive 3x6
T-bar row 3x10 Upright row 3x10 (clean to front squat) Dumbell/ tricep ext 3x10-12 Lunges 3x10 each leg
Bent over row 3x10 Close grip bench 3x10 Quick flips 3x8 (5 sec rest) Tricep pushdowns 3x10-12 Lat pulldowns f/r 3x10-12
Dips/ Incline p-ups Plyos/Boxes 20-32''
Arm curls 3x10 3x12 3x15sec Dips/Incline p-ups 3x12 Seated rows 3x10-12
Toe raises 3x10 Shrugs & neck work Squat jumps 3x15 Shrugs & neck work T-bar rows 3x10-12
Running 10x20, 10x30,
Lunges 3x10 each leg Running- Stadiums Butt tucks 3x15 10x40 Arm curls 3x10-12
Ladder drills 220's x 3/ 440's x2 Ropes 10 min Ropes-10 minutes
Ropes 10 minutes Ladder drills
Mile run

Offseason Jan-April (5days a

week for 16 weeks)
Get 1RM Bench, Squat, Hang Clean, Rep max Bench & Squat, Ht, Wt, Vertical Jump
Mon Bench press % charts
Shrug 3x10
Behind neck press 2x12
3 way shoulder 3x10
Close grip bench press 3x10
Pushups/ Dips 3x10
Work speed 40 yard dash, increase
number each week
Tue Squat % charts
Single leg squat 3x10
T-bar rows 3x10
Step ups weighted 3x10
Bicep curls 3x10
Squat jumps weighted 3x15
Jog laps for time, increase each week
Wed Jump (power) shrugs 3x10
High pulls 3x8
Shrug flips 3x6
Snatch 6, 4, 3
Hang clean 6, 4, 2
Flip, dip, drive 1x10
Quick flips 1x20
Plyo circuits or stadiums
 Thur Bench press 3xfailure
Upright row 3x10
Behind neck press 3x10
Front raises/kickbacks 3x10
Close grip bench press (Increase wt if 30+
reps for 3 sets) 3xfailure
Pushups/dips 1x20
Run gasers (220yds), increase number
each week for time
Fri Squat (Increase weight if 30+ reps) 3xfailure
Single leg squat 3x10
Reverse bent row 3x10
Step ups (no weight) 3x10
Bicep curls 1x30
Squat jumps (no weight) 1x30
Work distance, snake field for time
April/May
Get 1RM Bench, Squat, Hang Clean, Rep max Bench & Squat, Ht, Wt, Vert

Summer (June-July, 4-5 days a

week)
Mon Upper body workout
Run 40’s with short rest periods for
conditioning, increase number weekly
Tue Lower body workout
Run distance, increase laps weekly
Wed Power workout
Run stadiums for time
Bench and squat for reps, with auxillaries.
Thu (Upper body only if 5 days a week)
Run gasers, increase #
Optional workout (Lower body only if 5
Fri days a week), Distance run

Inseason (Aug-Dec 3-4 days a week)

Get Rep max including 5 gasers
conditioning test (Aug)

Sun/Mon Leg workout for reps (leg press or squat)

Tue Upper body for reps or rest day
Wed Power workout (Olympic lifts)
Light lift upper body/ light plyos/ light run
Thu (optional)
Fri Prepare to play

Note: All auxillary lifts are worked at a fast pace, with short rest periods of 5-10 seconds
in between sets. On auxillary lifts, the same man works all 3 sets consecutively.
 CYCLE
PROGRAM
 Percentage Cycle Program
Although there are many percentage cycle programs today, we have found a basic
program that has worked very well for our athletes. Our program is based on maximum
repetitions at 3% decrease of their one rep max. In other words, if a person can bench
press 300 lbs for one repetition, they should be able to do 290 lbs for two repetitions, 280
lbs for 3 reps, 275 lbs for 4 reps, 265 lbs for 5 reps, 255 lbs for 6 reps, 245 lbs for 7 reps,
235 lbs for 8 reps, 230 lbs for 9 reps and 220 lbs for 10 reps (These weights are rounded
off).

Our cycle starts using a smaller percentage of 1RM to perform sets of ten repetitions.
There are seven weeks until the athlete attempts a maximum lift gain.

Those who have not been involved in a well rounded weight program should take two
weeks to prepare themselves for the cycle program. I would suggest 3-4 sets of 8-10
repetitions of each exercise within one’s program to prepare the athletes properly.

Not all the repetitions on some of the exercises are going to be reached, but don’t become
too alarmed because this is not common for many, it is a general rule. Within the seven
weeks there are both high and low repetitions used, so if a person is not accustomed to
both types of work, they may fall short of the prescribed repetitions. By working as hard
as you can on each set every day, you will become better prepared for the next cycle at
your new maximum. When a large difference occurs between the number of repetitions
you can actually do and the prescribed repetitions, one should adjust their maximum
appropriately.

After the cycle has been completed, one should take off a few days form workouts and
then repeat the cycle. (Refer to Percentage cycle charts).
 Cycle Program
How to work the cycle

This system will allow us to follow a set program for as long as the training duration
lasts. It will give us the exact sets and reps, and will take the guess work out of your
training program. This program uses a percentage set up that will help our strength
continue to improve as long as the program lasts. Not all repetitions will be achieved. Do
as many reps as you can and get help only on one repetition after you reach fatigue. The
only exception is your last set. Do as many repetitions as you can do. Finish reps that
can’t be completed by doing negative repetitions (add a 4 second count when lowering
the weight) to the reps that are left. Remember only on your last set.

How to follow the cycle

Find a max on the lifts that are marked “% chart” on your workout form i.e. bench and
squat. Then, on the left hand side of your program, start with workout #1. For example, if
my bench max is 350 lbs, I turn to the chart and on the left hand side I go to 350. My first
workout is workout #1. When I bench the next Monday, I use workout #2 (move one
block to the right of paper). The next Monday I use workout #3, and so on. When I get to
workout #7, I find a new max and jump to new max level and repeat the program.
 How to determine rep weights
Bench Press
If your 1RM is 315-400lbs, the starting weight is 225lbs.
If your 1RM is 250-315lbs, the starting weight is 185lbs.
If your 1RM is below 250lbs, the starting weight is between 135-150lbs.

Squat
If your 1RM is 300-400lbs, the starting weight is 225lbs.
If your 1RM is 400-500lbs, the starting weight is 275lbs.
If your 1RM is above 500lbs, the starting weight is 315lbs.

When working to failure, we are looking for a total of 30 reps for the 3 sets. We are
looking for at least half the number of reps achieved on the previous set. In other words,
if 18 reps are achieved on the 1st set, we are looking for at least 9 reps on the 2nd set, but
if more can be achieved, we want to encourage them to go to failure. So if 9 reps are
achieved, we are looking for at least 5 reps on the 3rd set.

If 35 or greater total reps are achieved for the 3 sets, increase the rep weight by 10lbs. If
30-35 total reps are achieved, increase the weight by 5lbs. If 25-30 total reps are
achieved, keep the weight the same. If less than 25 reps are achieved, decrease the
weight. This way, we can increase endurance while still making gains in strength.

How to determine Hang Clean weights

Hang Clean
To get started, find the 1RM. Drop back to 50% for 6 reps. Second set add 10lbs for 4
reps. Third set add 10lbs for 2 reps.

Week 2-The weight used for the set of 4 last week becomes the weight for your set of 6.
The weight used for your set of 2 last week becomes the weight for your set of 4. Then
set a new weight for the set of 2. Continue for the 8 week cycle and remax.

Example: 1RM = 200lbs.

Week 1-100lbs x 6, Week 2 – 110lbs x 6, Week 3 – 120lbs x 6,
110lbs x 4, 120lbs x 4, 130lbs x 4,
120lbs x 2. 130lbs x 2. 140lbs x 2.
 Plyometrics Program
The Plyometric Program will help you build explosive power in the muscles of
your body that are responsible for the quick strength movements on the football field.
Plyo’s will shock your neuromuscular system and you will be able to perform movements
such as jumping higher, running faster, and hitting harder, much easier. Make sure that
you do your plyo’s on your leg or power day and always do these exercises on a surface
that yields easy such as grass or mats. Train your legs two weeks before your jump into
your Plyometric Program. These exercises will take you 15 to 20 minutes per session.

*Remember the more power you use when doing these exercises, the greater benefit you
will obtain from these workouts. No pain, no gain.

This is the best way to increase your vertical jump.

Drills
1) Power bounds>[2 sets of 5 reps.] From a standing position jump upwards as high
as possible (example vertical jump) 5 times. Make sure you bend at your hips and
not your waist. Do not bend over. Do these as fast and continuously as possible.
Get off the ground quick and get as high as you can, using your arms to reach
upward.
2) Power bounds with weights>[2 sets of 8 reps.] These exercises are performed
exactly as power bounds (#1) only use 2 (10lbs) weights in each hand. Jump with
resistance. A weighted vest can also be used. Make sure your body gives when
you rebound off the ground. Do not let your body hit the ground with locked
ankles or knees. Do not reach upward, keep your arms at your sides.
3) Standing broad jumps>[2 sets of 8 reps.] Start with feet shoulder width apart in
a standing position. Hop forward and upward as far and as high as you can.
Rebound off the ground as quickly as you can.
4) Side hops>[2 sets of 10 reps.] Pretend you are jumping over a blocking dummy.
As you explode with both feet, jump as high and as far sideways as possible. Be
quick off the ground.
5) Side power pushes>[2 sets of 10 reps.] From a standing position in a football
position push off your left leg going to the right side. Land on your right foot and
immediately push off your right foot back to the left side. Stay low and use arms
and upper torso to push your body side to side. This exercise will help your lateral
quickness (change of direction).
6) Depth jumps (or stepping off a box)>[2 sets of 15 reps.] Use a box or bench that
is 20-30’’ high. Step forward off the box and let yourself drop to the ground. As
soon as you land, cock your body slightly and explode upward as high as you can.
Jump up and not out, and always bend at your hips and not your waist.
WEIGHT LIFTING
TECHNIQUE
Flat bench press (Free weight)

Note that this exercise can also be performed using dumbbells and/or a decline bench.

Beginning position: Lifter

 Lie face up on a bench.

 Position feet flat on floor.
 Position head, shoulders and buttocks flat on bench.
 Eyes should be below edge of the bar shelf.
 Grasp bar with a closed, pronated grip.
 Signal spotter.
 Move bar off bar shelf.
 Position bar over chest, elbows fully extended.

Beginning position: Spotter

 Stand 15 to 20 cm from the head of the bench.

 Grasp bar with an alternated grip.
 Grip should be inside lifter’s hands.
 Keep torso erect, knees slightly flexed.
 At lifter’s signal, assist with moving bar from bar shelf.
 Guide bar to position over lifter’s chest.
 Release bar smoothly.
Downward movement phase: Lifter

 Lower bar slowly and under control.

 Maintain body position on bench, feet on floor.
 Keep wrists straight.
 Lower bar to touch the chest near the nipples.

Downward movement phase: Spotter

 Keep hands close to the bar as it descends.

 Maintain torso and knee position.
Upward movement phase: Lifter

 Push bar up to full elbow extension.

 Maintain body position on bench, feet on floor.
 Do not arch the lower back.
 At the completion of the set, signal spotter.
 Move bar to bar shelf.
 Keep grip on bar until racked.

Upward movement phase: Spotter

 Keep hands close to the bar as it ascends.

 Maintain upright body position, knees flexed.
 At the lifter’s signal, at the completion of the set, grasp bar with alternated grip.
 Grip should be inside the lifter’s hands.
 Guide bar back into bar shelf.
 Keep grip on bar until racked.

Breathing

 Inhale during the downward movement phase.

 Exhale through the sticking point of the upward movement phase.
Explosive/Power Exercises

Power Clean (Free Weight)

In other exercises (hang clean) that require the bar to begin at the thighs, perform the
beginning position and the first pull and transition (scoop) upward movements. To begin
an exercise with the bar at the shoulders, perform the power clean checklist from the
beginning position through the catch.

Beginning Position

 Assume a shoulder-width stance, knees inside arms.

 Position feet flat on floor.
 Grasp bar with a closed, pronated grip.
 Grip should be slightly wider than shoulder-width.
 Squat down next to the bar, heels on the floor.
 Fully extend arms.
 Point elbows out to the sides.
 Position bar over the balls of the feet; bar should be close to shins.
 Position the shoulders over or slightly ahead of the bar.
 Establish a flat back posture by:
- Pulling shoulder blades toward each other,
- Holding chest up and out, and
- Tilting head slightly up.
 Focus eyes ahead or slightly above horizontal.
 Keep torso tensed.
Upward movement phase: First pull

 Begin pull by extending the knees.

 Move the hips forward and raise shoulders at the same rate.
 Keep the angle of the back constant.
 Lift bar straight up.
 Keep bar close to the body, heels on the floor.
 Keep elbows fully extended.
 Keep shoulders back and above or slightly in front of the bar.
 Keep head facing straight forward.
 Maintain torso position.

Upward movement phase: Transition (Scoop)

 Thrust hips forward and continue pulling until knees are under bar.
 Keep feet flat.
 Torso should be nearly vertical and erect.
 Keep shoulders positioned directly over the bar.
 Keep elbows fully extended.
Upward movement phase: Second pull

 Brush bar against the middle or top of the thighs.

 Keep torso erect and head facing straight or slightly up.
 Keep elbows straight.
 Move bar explosively by extending the hip, knee and ankle joints in a ‘jumping
action’.
 Keep shoulders over the bar as long as possible and elbows out.
 Keep bar close to the body.
 At maximum plantar flexion, shrug the shoulders.
 At maximum shoulder elevation, flex and pull with the arms.
 Keep elbows high during pull; keep them over the wrists.
 Pull bar as high as possible.
Catch

 Rotate elbows around and under the bar.

 Hyperextend the wrists as the elbows move under the bar.
 Point elbows forward or slightly up.
 Rack the bar across the front of the shoulders.
 Keep torso erect.
 Flex hips and knees to absorb the weight of the bar.

Downward movement phase

 Lower bar slowly and under control to top of thighs.

 Flex hips and knees as bar lands on thighs.
 Squat down towards floor.
 Keep heels on floor.
 Maintain erect torso position.
 Keep bar close to shins.
 Place bar on the floor or rack.

Breathing

 Inhale before the first pull of the first repetition.

 Hold breath until the second pull.
 Exhale through the sticking point (shrug) of the second pull.
 Inhale during the downward movement phase or succeeding repetitions.
Back squat (free weight)

Beginning position: Lifter

 Grasp bar with a closed, pronated grip.

 Grip should be slightly wider than shoulder-width.
 Step under the bar and position feet parallel to each other.
 Move hips under bar.
 Position the bar in balanced position on the shoulders above posterior deltoids at
the base of the neck.
 Lift chest and hold it up and out.
 Pull shoulder blades toward each other.
 Tilt head slightly up.
 Lift elbows up to create a ‘shelf’ for the bar.
 Straighten both legs to lift bar out of the racks.
 Take one or two steps backward.
 Position feet shoulder-width apart or wider, and even with each other.
 Point toes slightly outward.

Beginning position: Spotters

If there is only one spotter, he should stand behind the lifter with arms under the lifter’s
arms, and hands on his chest. If possible, use two spotters, especially if the weight is
heavy.
Two spotters stand at opposite ends of the bar, feet positioned slightly wider than hip-
width.
 Cup hands with palms facing upward.
 Palms begin and are maintained in a position 5 to 8 cm below the ends of the bar.
 Spotters move sideways I unison with the lifter as he moves backward.
 Once in position, feet are slightly wider than hip-width, knees slightly flexed,
back flat.

Downward movement phase: Lifter

 Focus eyes on wall 30 to 60 cm above eye level.

 Slowly and under control, lower bar by flexing at the hips and knees.
 Maintain erect body position.
 Keep weight over the middle of the foot and heels, not the toes.
 Keep heels on the floor.
 Keep knees aligned over the feet.
 Slowly lower hips until tops of thighs are parallel to floor.
 Do not bounce at the bottom of the movement.
Downward movement phase: Spotters

 Spotters squat down in unison with the lifter.

 Cup hands 5 to 8 cm below the bar and follow the bar downward.
 Maintain body position.
Upward movement phase: Lifter

 Keep eyes focused on wall 30 to 60 cm above eye level.

 Slowly raise bar by straightening the hips and knees.
 Maintain body position.
 Keep knees aligned over the feet.
 Do not let knees move in or out.
 Do not accelerate the bar at the top of movement.
 At the completion of the set, slowly step forward into rack.
 Position hips beneath the bar.
 Squat down until the bar is resting in the rack.

Upward movement phase: Spotters

 Stand up with the lifter.

 Keep hands 5 to 8 cm below and close to the bar.
 Assist only if necessary.
 Walk the lifter back into the rack.
 Spotters simultaneously grab onto the bar, keeping it level, and assist lifter with
placing bar in the rack.

Breathing

 Inhale during the downward movement phase.

 Exhale through the sticking point of the upward movement phase.
Front squat (free weight)

Beginning position

 Place hands evenly on the bar using one of two positions:

1. Forward elbow position
Grab bar with an open, pronated grip.
Grip should be slightly wider than shoulder-width.
Raise elbows, rotating the hands around bar.
Place bar on front deltoids.

2. Crossed arm position

Cross arms in front of chest.
Support bar on front deltoids.
Grasp bar with an open, pronated grip.
 Step forward and align hips under the bar.
 Keep elbows up and upper arms parallel to (or higher than) floor.
 Establish hip-width stance.
 Lift and hold chest up and out, and pull shoulder blades toward each other.
 Tilt head slightly upward.
 Position feet approximately shoulder-width or wider apart, and even with each
other.
 Point toes slightly out.
Downward movement phase

 Focus eyes on wall about 30 to 60 cm above eye level.

 Slowly and under control, lower bar by flexing at the hips and knees.
 Maintain erect body position.
 Keep weight over the middle of the foot and heels, not toes.
 Keep heels on the floor.
 Keep knees aligned over the feet.
 Slowly lower hips until tops of thighs are parallel to floor.
 Do not bounce at the bottom of the movement.
Upward movement phase

 Keep eyes focused on wall about 30 to 60 cm above eye level.

 Slowly raise the bar by straightening the hips and knees.
 Maintain body position.
 Keep knees over the feet.
 Do not let knees move in or out.
 Do not accelerate the bar at the top of the movement.

Breathing

 Inhale during the downward movement phase.

 Exhale through the sticking point of the upward movement phase.
POWER
DRILLS
 Power Drills
Purpose: Power drills seek to improve the relationship between maximum strength and
explosive power.

Power drills are an explosive, ballistic type of training that takes advantage of the
prestretch principle of muscular contraction to train the elastic component of the muscle.
Experts refer to this type of training as plyometrics. The emphasis of these drills is speed
of movement.

Guidelines for power drills

1. Perform power drills on grass or a soft surface to minimize additional stress on

the ankles, knees and hip region.
2. Perform after proper warm-up and before weight training.
3. Wear quality basketball shoes or cross trainers. Do not perform drills in running
shoes.
4. Power drills are to be performed only twice per week. They are not for
conditioning, they are for power development.
5. Concentrate on quick landings and take-offs. You want to minimize time spent on
the ground and maximize time spent in the air.
6. Progress slowly. Haste will lead to injury.
7. Take plenty of time between sets. You are looking for quality, not quantity.
8. Monitor joint and knee soreness. If any inflammation occurs in your joints after
training, make sure you ice them at the end of the training session. If
inflammation continues, reduce the number of reps and sets until you feel better.
9. Those with knee problems should stick with basic jumps at a lower intensity.
Consult the training staff if you have any questions.
10. Have a good foundation in absolute strength before attempting a high volume of
jump training. Most authorities believe that you should be able to leg press 2 ½
times or squat 1 ½ times your body weight.
1. Bounding

Purpose: Improve stride length.

A) Explode from one leg to the other achieving maximum distance on each stride.
B) Drive off the balls of the feet.
C) Movements are exaggerated and explosive.

Avoid:
Going too fast.
Swinging feet out to the side.

2. Double leg jumps for height

Purpose: Improve power in the legs and hip region.

A) From a standing position, jump as high as you can straight up.

B) As you reach maximum height, quickly pull your knees to your chest.
C) Once you begin your descent, force your knees away from your chest in
preparation to recoil for the next jump.
D) Repeat this process for 5 consecutive jumps, resting 60 seconds between each set.

Avoid:
Not jumping as high as possible and pulling your knees to your chest.
Too much time spent on the ground between reps.
Moving forward on each rep.

3. Double leg jumps for distance

Purpose: improve explosive power that aids in acceleration.

A) From a standing position, bring both arms back (to create momentum), bend at the
knees and jump as far forward as you can, forcing the arms through.
B) Land in a ¾ to parallel squat position and continue the jumps until you complete
the prescribed number of jumps and sets. Rest 60 seconds between each set.

Avoid:
Taking short jumps and not pulling your knees to your chest.
Taking steps when jumping or landing.
4. Double leg jumps for speed

Purpose: Develop repetitive explosive power to assist in acceleration.

A) Use the same jumping technique that is used for double leg jumps for distance.
The key is to jump as far and as fast as possible for the prescribed number of reps.
Feet should be parallel at the start of the beginning of each jump.

Avoid:
Jumping too slow on each rep.
Stopping or hesitating between jumps.

5. Stadium steps-Running (or incline running)

Purpose: Develop stride length and explosiveness.

A) Drive off hind leg, extending completely at ankles, knees and hips.
B) Cover as many steps as possible with each stride.

Avoid:
Not covering enough steps with each stride.
Running down the steps.

6. Stadium steps-Single leg hop (or incline running)

Purpose: Develop unilateral explosive power to aid in quick starts and acceleration.

A) Drive off right leg, extending completely at the ankle, knee and hip.
B) After reaching maximum height, pull your right knee to your body in preparation
to land on the next step. Immediately repeat the process for the prescribed number
of reps. Then alternate legs.
C) Rest 60 seconds between sets.

7. Stadium steps-Double leg hop (or incline running)

(Use same technique as single leg hop, only utilize both legs.)
8. Vertical jumps

Purpose: Increase vertical jump from a stationary position.

A) From a standing position, jump as high as possible.

B) Repeat the jumps in a continuous manner.
C) Stimulate a blocking movement with the hands as it would occur.

Avoid:
Not jumping as high as possible on each jump.
Too much time spent on the ground between reps.
Not blocking with the hands.

9. Bench jumps

Purpose: Improve explosive power in the legs and hip region.

A) From a position on top of a bench (ht. approx. 18-20”), step off the bench in a
straddled fashion.
B) Land in a ¾ to parallel squat position (feet should be parallel). As soon as contact
is made, explode (using arms) back to the top of the bench.
C) The movement is quick and explosive. Concentrate on speed while using the
proper technique.

Avoid:
Landing with knees locked.
Not using a spotter.
Too much time spent on the ground between reps.

10. Side-to-side hops

Purpose: Improve agility and foot speed.

A) From a standing position, jump from side to side (feet together) over a line in a
continuous manner as fast as possible.
B) Be sure to stay on your toes throughout the drill and keep the knees flexed.

Avoid:
Not moving full speed.
Knees locked upon landing.
11. Lateral hops (side-to-side)

Purpose: Improve agility and foot speed. Good warm-up exercise.

A) From a standing position, jump from side to side (feet together) in a continuous
manner at a moderate pace.
B) Be sure to get good knee lift on each jump. Knees should be flexed each time you
land.

Avoid:
Not getting good knee lift on each jump.
Jumps not being consistent.
Knees locked upon landing.

12. Lateral hops (Single leg)

(Use same technique as double leg lateral hops only utilizing one leg at a time.)

13. Side-to-side 6” box jumps (Single leg)

Purpose: Improve power and lateral movement.

A) Place right foot on a 6” box.

B) Using your arms, push off your right leg getting as much height as possible
moving across the box.
C) Land on the box with the left leg flexed in a position to repeat the movement back
across the box.

Avoid:
Not jumping as high as possible on each jump.
Too much time spent on the box between reps.
Knees locked upon landing.

14. Side-to-side 6” box jumps (Double leg)

(Use same technique as single leg hop only utilize both legs.)
15. Box jumps (Single response)
Purpose: Improve power and explosion.

A) Stand with feet parallel, hip width apart, and toes pointed straight ahead.
B) Swing arms back and bend at the knees and hips.
C) Explosively jump up and slightly forward-simultaneously swinging the arms
forward and extending the legs.
D) While in the air, pull knees up to the chest to allow body to land in the middle of
the box.
E) Jump as high as possible on each jump. Step off the box, assume the starting
position and repeat.

Avoid:
Performing drill on hard surface.
Spacing feet too wide apart.
Jumping without use of the arms.
Keeping legs straight while in flight.

16. Depth box jumps

Purpose: Advanced form of plyometric training that improves power and explosion.

A) Start on box 1 with feet parallel, hip width apart and toes pointed straight ahead.
B) With arms back and bent at the knees and hips, lead with right foot and step off
from box 1 and immediately spring back up onto box 2. Land on both feet. (Box
2’s height is determined by how high the athlete can jump.)
C) While in the air, pull the knees to the chest to allow the body to land in the middle
of box 2 (knees flexed).
D) Always jump as high as possible. Repeat the process from box 2 back to box 1.

Avoid:
Performing drill on a hard surface.
Spacing feet too wide apart.
Jumping without use of the arms.
Keeping legs straight while in flight.
Spending too much time on the ground between jumps.
 Dot drills
A) Begin with feet apart (one foot on each dot). Hop to the center dot with feet together.
Then hop to the end with feet apart (one foot on each dot). Hop backwards to the center
dot with feet together and backwards to the beginning position for 1 rep. Do this 6 times.

B) Immediately, using right leg only, jump to each dot once (begin on right back dot,
jump to middle dot, right top dot, left top dot, middle dot, left back dot, and back to the
beginning dot) for 1 rep. Do this 6 times.

C) Repeat (B) using only left leg.

D) Repeat (B), with feet together.

E) Begin with feet apart (one foot on each dot). Hop to the center dot with feet together.
Then hop to the end with feet apart (one foot on each dot).Turn 180°, landing with feet
apart (one foot on each dot). Proceed back to the start to complete 1 rep. Do this 6 times.

This should be done as fast as possible with no breaks in between the sequences. It
should be completed in less than 60 seconds.

180°

Start Start
180°
Other variations:
Use the sequence with both feet, right foot only, left foot only.

(4) (3)

(2), (5)

Start
(6) (1), (7)

(3) (4)

(2), (5)

Start
(6) (1), (7)

(3) (2)

Start
(4) (1), (5)
SPEED
DRILLS
 Vocabulary – Running
Focus – Look straight through – eye to eye conversation

Rotate – Shoulder movement through hip – ricochet action

Hammer – Violent downward action at end of arm drive – smash a nail into the wall
behind you

Squeeze – Arms close to body

Fix - 90° angle in arm/elbow

Arc – Bringing shoulder blades in toward spine

Hang – Relax foreleg – relax foot

Snap – Foot down and back underneath

Punch – Thrust knee forward – knee goes out

 Running
Myths:
1. Faster arms
2. Higher knee lifts

Speed – Def. – series of falls and recoveries – work on max. hypertension categories for
kids.

1. I’ve got speed – don’t need anymore.

2. I’m slow – can’t get any faster.

Eliminate vertical – accelerate horizontal movement.

Technique oriented – half to ¾ to full speed

20 to 70 yards – 30 yard average
3 sets of 5, one technique at a time.

Technique – based on one word vocabulary.

Upper body position

Head – heaviest part of body.

Head down – hips out – back rounds
Head back – body up and down
Control head through the eyes – like you are looking somebody in the eye.

“Focus” – look straight through.

Shoulders:
90° angle – angular velocity.
Fist down through pocket – past butt – eliminate hyperextension.

“Rotate” – shoulders movement – through pocket – ricochet.

“Hammer” – violent downward movement – smash nail into wall at the end of drive
back.

“Squeeze” – arms in close to body.

Finger – knuckles – palms pointed body.
Ricochet action in shoulder socket – is important to hyperextension of back leg.

“Fix” - 90° angle.

Lower body position

2 inches of movement in back – shoulder blades more together, and lower back arc 1 inch

Why hunch – hips go back.

Want hips underneath you in power base – just like lifting – gives you a second gear.

Walk/jog/stride – change speed but upper body position won’t change.

Foot plant – Stride length – created down and back – has to be underneath, not in front.

“Hang” – No foreleg reach – land on ball of foot.

“Hang & Snap” – Foot down and back.

“Punch” – Thrust knee forward – power from ground. Knee goes out – hip rotation gains
an inch.
 Speed
Strides
Objectives: Improve running form, strengthen legs, and improve speed.
Directions: 1) Run with great form.
2) Keep head still, eyes fixed on a conversational plane, relaxed jaw
3) Use arms – rotate at shoulder, maintain a 90° angle at elbow.
4) Good leg action – lengthen stride by punching knee down the track; also
work to get knee lift parallel.
5) Stay relaxed and stride at ½ to ¾ speed for 40 yards.

Accelerations
Objectives: Improve running form, improve acceleration, improve speed.
Directions: 1) Same as strides, but accelerate from ½ speed to top speed over last 30
yards.
2) Do not accelerate all at once – make it a steady acceleration.

40’s
Objectives: Improve running form, improve explosive start from stance, improve speed.
Directions: 1) Start from stance – vary so that you start left, right, and straight ahead.
2) Sprint 40 yards full speed, walk back to starting line and repeat.
3) Average at least one per minute.
 Speed Drills
1) High knee running

Purpose: Develops sprinting rhythm, action and flexibility in the hamstrings.

A) Drive hard off the back leg.

B) Pull thigh through to a high knee position.
C) Slightly bend forward at the waist while keeping your back leg straight.
D) Pump arms vigorously – keep arms bent at 90° angle. Hand should follow pocket
to chin pattern.

Avoid:
A) Moving forward too fast.
B) Swinging legs out to the side.
C) Lifting legs below parallel with the ground.
D) Leaning backward.

2) High knee with foreleg extension

Purpose: Develop the ability to reach with the foreleg, which will improve stride length
and flexibility in the hamstrings.

A) Drive hard off left leg, lifting the right knee to a parallel position.
B) When right knee reaches the parallel position, make a small skip with the left foot
as you extend the right foreleg to parallel. Reach out with the right foot and
extend until foot makes contact with the ground.
C) Continue the skipping action and reaching movement.

Avoid:
A) Unrhythmic action and movement.
B) Uncomplete extension of the foreleg.
C) Leaning backwards.
3) Butt kicks

Purpose: Develops explosive strength in hamstrings and aids in quadriceps flexibility.

A) The drill is performed by alternately contracting the hamstrings explosively,

bringing the heels as close to the gluteal area as possible.
B) Action is produced largely at the knee joint.
C) Tempo must be fast and explosive.

Avoid:
A) Moving forward at a fast pace.
B) Using arms.
C) Lifting knees forward.

4) Lunge walks

Purpose: Improve thigh and hip flexibility while aiding in stride length and balance.

A) Extend forward with the right leg and bend at the knee until the left knee touches
the ground. Repeat this process getting the maximum distance with each step.
Back should remain straight.
B) Toes should be in front of knee on each extension.

Avoid:
A) Short steps.
B) Knees in front of the toes on the extension.
C) Bent back.
5) Form starts

Purpose: Proper starting technique, which allows for explosive movement off the ball.

A) Assume a relaxed starting position so that front foot is placed 3-6 inches behind
the starting line. The other hand is placed high on the hip with the elbow pointed
up. The back foot is 6-12 inches behind the heel of the forward foot and 2-4
inches to the side.
B) Hips should be slightly above shoulder height with the majority of the starting
weight on the front leg and hand. Eyes are focused 2-3 feet in front of starting
line.
C) Concentrate on exploding out of the starting stance. Pull back leg forcefully
forward with a quick and long first step. Bring elbow of support arm forcefully up
and back. Be sure to keep head down and face muscles relaxed.

Avoid:
A) Weight too far back on heels.
B) Hips lower than shoulders.
C) Rocking back and forth prior to start.
D) Standing straight up on start.
E) Failure to pull back leg high to chest.
F) Arms crossing body.
G) Clinching fist and jaw.

6) Form sprints

Purpose: Develop proper sprinting technique.

A) Start from the form start position. Use the same starting technique and sprint ¾
speed for the prescribed distance.
B) Concentrate on high knee lift and foreleg extension. Arms are at a 90° angle,
swinging independent of the shoulders, straight forward and back.
C) Relax fingers, shoulders and jaw. Hand swing should move from pocket to chin.

Avoid:
A) Poor starting position.
B) Body tensed while running.
C) Sprinting too fast.
FLEXIBILITY
 Flexibility
Adequate warm-up prevents strains and muscle tears that normally will occur if
an athlete starts into full performance without preliminary warm-up activities. The main
purpose of the warm-up is to raise both the general body and the deep muscle
temperatures and to stretch the ligaments and other collagenous tissues in order to permit
greater flexibility. This reduces the possibility of muscle tears and ligamentous strains,
and helps prevent soreness.
You, as an athlete, should learn to stretch within your limits, without straining.
Stretching is not a contest, it is entirely individual. There are three categories in
stretching: 1) The easy stretch, 2) The developmental stretch, and 3) The drastic stretch.
You should begin each of the following exercises with the easy stretch. Here, you can
totally relax without any discomfort. You may then gradually move into the
developmental stretch, where you will feel the stretch become more intense, but it should
not be actual pain. You should NOT stretch in the drastic stretch. Here, the body would
be uneasy and it would be impossible to relax and an unnecessary injury may result.
Flexibility will increase in the developmental phase. By gradually working within
your own comfortable and painless limits, you will be able to go beyond your present
limits and come closer to your personal potential. Stretching should be within everyone’s
limits, with the emphasis on the feeling of the stretch, not stressing flexibility at the
beginning. This would lead to over-stretching, possible injuries and negative attitudes.

In summary:
Stretching and flexibility is very important for the following reasons:
1) It is a way to prepare for activity, a fine-tuning of the muscle.
2) It is a way to reduce muscle tension and tightness.
3) It revitalizes tight, sore muscles after activity.
4) It is a way to prevent serious muscular injuries.
5) Stretching maintains and naturally develops an increase in flexibility,
therefore, allowing a fuller range of motion so that more power can be
generated.

Many athletes may not be benefitting from stretching because they are over-
stretching. They may be stretching to the point of pain, thinking this is the right way.
Proper stretching is NOT painful.
Over-stretching, either ballistic (bouncing up and down) or drastic static
stretching, is painful and contracts the very muscles trying to be stretched. As a protective
device against injury, the automatic stretch reflex mechanism is activated, and actual
stretching of the fibers is impossible. Proper stretching does not activate this stretch
reflex, nor does it cause pain.
Feel the right stretch; don’t be worried about flexibility or how far you can go.
Self-control is the key to avoid over-stretching. Stretching correctly will develop self
awareness, which can lead to injury prevention and greater potential development. You,
as an athlete will enjoy stretching, once you learn how to do it properly.
 Stretching routine
1) Pull elbow behind the head – hold and pull easy. Stretch each arm for 10 seconds.

2) From a standing position, with legs straight, slowly bend at the waist until you
feel an easy stretch in the back of the legs. Do not over stretch. Hold for
approximately 30 seconds.
3) Sit down with heels approximately 10 inches apart. With legs straight, slowly
bend forward at the waist. Hold an easy stretch for 10 seconds. Slightly increase
the stretch into developmental phase for an additional 10 seconds.

4) Sit with your right leg straight. Bend your left leg, cross your left foot over and
rest it to the outside of your right knee. Then bend your right elbow and rest it on
the outside of your upper left thigh, just above the knee. Keep the back straight, so
not slouch. During the stretch, use the elbow to keep this leg stationary with
controlled pressure to the inside. With your left hand resting behind you, slowly
turn your head to look over your left hand and arm. As you turn your upper body,
think of turning your hips in the same direction (though your hips won’t move
because your right elbow is keeping the left leg stationary). Hold for 15 seconds
on each side.
5) Pull soles of feet together. With your hands clasped around your feet, slowly pull
yourself forward until you feel a stretch in the groin area. Hold an easy stretch for
15 seconds. Slowly increase stretch as you feel yourself relax. Hold
developmental stretch for 15 seconds. Keep elbows on outside of legs for
stability.

6) Pull leg to chest as one unit, one hand around knee and other hand around ankle.
Stretch under control. Hold 20 seconds.
7) Lie on your side and rest the side of your head in the palm of your hand. Hold the
top of your foot with your hand between the toes and ankle joint. Gently pull the
heel toward the buttock to stretch the ankle and quadriceps. Hold an easy stretch
for 10 seconds.

8) Now set the same leg behind you in the hurdlers stretch, toe pointed straight back
if possible. Slowly lean backwards until you feel the stretch in the quadriceps.
Stretch easy and then slowly increase stretch into developmental phase as you
relax. Hold for 30 seconds.
9) Then straighten out the bent leg and bring the sole of the other foot to the inside
of the outer thigh. Now with your foot pointed straight ahead, slowly bend
forward at the waist to stretch hamstring and back. Hold an easy stretch for 5
seconds, and then developmental for 15 seconds.

10) Now repeat 6, 7, 8 & 9 with the opposite leg.

11) Roll in a ball, up and back 4 to 6 times (15 seconds).

12) Legs over head, keep knees slightly bent. Use hands on the back of hips for
support. Hold as an easy stretch for 20 seconds. Try to breathe naturally.

13) From this legs over head position, roll down on spine. Slowly rolling forward,
hitting one vertebra at a time. Roll slowly and under control for 10 seconds. Use
hands behind knees or lower legs to help the stretch as you roll.
14) Lay flat on your back and extend arms over head. Point toes and stretch arms over
head as far as you can without a drastic strain. Hold for 5 seconds, and relax.

15) From this position, grab one leg just below the knee and pull knee toward chest.
Back of head may be up or down. Hold for 10 seconds.
16) From position #15, pull bent leg over straight leg. If your right leg is bent over,
use left hand on upper part of thigh to gently pull down as you keep your
shoulders flat and head looking toward the hand of the right arm that is flat and
extended straight out from shoulder. Hold for 20 seconds.

17) Repeat 15 & 16 with opposite leg.

18) Sit up with legs straight. Move legs out as far as possible without straining. Keep
feet upright and relaxed. Now slowly lean forward until you feel a stretch on the
inside of the legs. Keep hips forward. Hold an easy stretch for 20 seconds.
19) Sit up straight, stretch left hamstring and back by bending at waist toward foot of
left leg. Keep head up as you feel a good stretch for 20 seconds. Now go to the
right leg for 20 seconds.

20) Pull soles of feet together. Pull forward and hold an easy stretch for 20 seconds.

21) Saigon squat. Hold for 20 seconds.

22) One leg forward with a bent knee (knee should be directly over ankle). The other
leg is directly behind with the knee down. Slowly move hips forward, without
changing position of front foot or back knee. Hold easy stretch for 15 seconds. Do
both sides. You should feel the stretch in front of hip, hamstrings and groin.
ROPE JUMPING
 Rope Jumping
Rope skipping as a conditioning tool will enhance aerobic capacity and power; as well as
anaerobic capacity and power insofar as the method of training (frequency, intensity, and
duration) reflects a demand on that energy system. The merits of rope skipping reside in
its ability to accommodate all three energy systems (ATP-PC, Lactic acid, Oxygen) at the
discretion of the performer.

Rope skipping is valuable in developing upper to lower body coordination as well as

gross body equilibrium or balance, agility, rhythm, limb speed, and relative muscular
endurance of both a static nature and a dynamic-rhythmic nature that is important for
postural/static stabilization and repetitive movement respectively.

Mechanical analysis

1. Principles of motion.
2. Principles of force.
3. Principals of balance and stability.
4. Principles of projection.

Description

1. Both feet together – Jump on toes with feet together. Try to jump higher than 1”
off the ground.
2. Right foot – Jump about 1” off the ground with right foot only.
3. Left foot – Jump about 1” off the ground with left foot only.
4. Skip – Alternate right and left feet as quickly as you can, keeping jumps no
higher than 1” off the ground.
5. High knee – Standing in place, jump while pumping knees as high and as fast as
possible.
6. Side to side – Jump on toes with feet together, jumping from side to side on each
hop. Jump at least 2’ to each side.
7. Power hops – Keep feet shoulder width apart, with knees flexed in a ¾ squat
position. Jump as fast as possible, bouncing off both feet at least 6-8” on each
jump. Knees remain flexed in the landing phase (stay on toes).
8. Russian hops – Jump alternating feet front to back with knees flexed, gaining a
stride length of 2-3’ on each jump. (Movement similar to lunge with a hop).
9. Double jumps – Jump on toes with both feet together. Get as much height as
possible on each jump, rotating the rope two times for one jump.
10. Make a square – Jump on toes with both feet together. Make an imaginary
square (about 1’ by 1’) while jumping with both feet together. Go as quickly as
possible, keeping jumps no higher than 1”.
11. Figure 8 – Make a figure 8 with your feet together. Go as quickly as possible.
NUTRITION
 Nutrition
Just as strength training, stretching, running and agility are important parts of total
conditioning, so is a well-rounded diet. An athlete may work hard to improve himself, but
if his diet is not based on sound nutritional principles, he will not reach his full potential.

Guidelines for a nutritional diet

1) Eat three well-balanced meals a day.

2) Eat breakfast to avoid fatigue in the morning hours, which will require
your body to go to its reserve system for the nutrients it needs.
3) Each of your three meals should be of the same proportion. A large meal
will simply pass through your system and place great stress on your
digestive tract.
4) A balanced meal should consist of the four basic food groups:
 Meats – 2 or more servings a day
 Bread and cereals – 4 servings a day
 Fruits and vegetables – 4 or more servings a day
 Dairy products – 4 or more servings a day

5) From the 4 basic food groups, you will receive the nutrients which your
body needs for healthy maintenance and growth. Listed below are the
necessary nutrients and the amounts needed in your daily diet. No vitamin
or mineral supplements are needed if you follow a well-balanced diet.
 Proteins 20%
 Fats 30%
 Carbohydrates 50%
 Minerals & Vitamins (which are included in the above)

Note: You do not need protein supplements if you eat a well-balanced diet. When the diet
is balanced, there is enough energy for intense training and protein for muscle growth and
repair. Research has established that 2.2 grams per day of protein per 1 pound of
bodyweight is sufficient for both athletes and non-athletes.

6) Weight gain/Weight loss – An athlete should play at his optimal body

weight. Weight gain should be in the form of muscle weight, which will
act to the advantage of the athlete. An athlete should not want to gain or
lose more than one pound per week. To do so, you should increase or
decrease your caloric intake by 600 calories per day so this should not be
hard to control. Once your eating habits are adjusted to form a sound
nutritional base for weight gain, the addition of liquid supplements can be
added to elevate caloric intake. A very simple way to add poundage is to
add a snack between meals. This snack should not interfere with the
amount you eat during your normal three meals. Remember, any increase
 in calories should be accompanied with strength training exercise, this is
the correct way to gain muscle tissue and not fat.
7) Snack foods which are high in protein and their caloric content:
 Peanut butter sandwich 350 calories
 Banana (medium) 128 calories
 Cashews (8 oz.) 569 calories
 Ice Cream (8 oz.) 389 calories
 Hot Cocoa (8 oz.) 244 calories
 Grape juice (8 oz.) 165 calories
 Dried fruits (ex. 8 oz. Dates) 488 calories
 Milkshake (16 oz.) 539 calories
Any snacks should not only be high in calories, but high in nutrients, protein,
and carbohydrates.
8) Use common sense in your diet. Avoid junk foods which have little
nutritional value, but are high in calories and interfere with your regular
eating patterns such as potato chips, doughnuts and carbonated drinks.
9) Muscle growth will occur at the most rapid rate if three factors are present
simultaneously.
a) Muscular growth requires a vigorous strength training program in order to
be effective.
b) Carbohydrates (fruits, breads, cereals) provide energy for your muscles to
lift weights. In order to be at their strongest, these carbohydrates must be
present in the muscles before and during the workout.
c) Approximately 20-25% of your muscles are composed of protein.
Moderate amounts of protein are required after your muscles have been
stimulated to grow larger and stronger. Proper exercise (the appropriate
ration between muscular work and adequate rest), not protein, or amino
acid supplementation is the key factor in muscular growth. You must be
consistent in your training and you eating. Holidays, social events or
parties should not disrupt your training and your eating.

10) Nutrition myth #1: Bulking Up – The process of adding fat and muscle is
an arcane, out-dated concept utilized by bodybuilders in the 1940’s
through the early 1970’s. Adding fat is never of any benefit to a football
player. Adding 10 lbs of muscle with 10 lbs of fat is of no benefit either.
Bodybuilders in the past few years do not bulk-up under any
circumstances. They keep their bodyfat levels low by mixing intense
strength training and other forms of endurance (cardiovascular) training.
This type of training includes running, jumping rope and other types of
aerobic activity.
11) Nutrition myth #2: Cutting (Losing) weight will make me faster - Drastic
weight loss does not necessarily drastically increase speed. Speed is a
function of strength, techniques, physical conditioning and heredity.
12) Nutrition myth #3: I need to get rid of all my fat as soon as possible – It is
impossible to lose more than 2 lbs of fat per week without losing some
muscle tissue. A loss of muscle tissue will always cause a decrease in
 strength in some portion of the body. Lose weight gradually (1 lb per
week) by maintaining a careful, well-planned diet with moderate portions
of food.
13) Nutrition myth #4: Beer has nutritional value. It even contains protein –
Alcoholic beverages (beer, malt liquor, wine, etc.) provide no nutritional
benefit to an athlete. They are especially detrimental to those athletes
trying to lose weight or gain muscular weight. Alcoholic beverages make
it nearly impossible for an athlete to gain muscle, lose fat, improve
strength, and improve speed. Drinking several beers provides useless
calories which always end up as fat. Beer becomes fat and nothing else.
 12 light beers = 1320 calories = 16.5 apples
 6 light beers = 660 calories = 8.25 apples
 One half package of Doritos and 6 light beers
= 1430 calories = 17.9 apples
Regular beer and malt liquors will provide even more calories. One pound
fat contains 3500 calories. One half pound contains 1750 calories. It is
easy to eat and drink great quantities of beer, soda, and snack foods. In
many cases, these foods are also high in calories, which makes you fat.
Fruits and vegetables are low in fat, and high in fiber. As a result, you are
more easily filled-up with fruits and vegetables, and less likely to get fat.

1 Egg McMuffin 325 calories

2 Cartons whole milk 300 calories
5 Slices pizza 1325 calories
1 Cheeseburger 700 calories
- 5 oz. ground beef
- 1 oz. cheese
- 1 hamburger bun
- 1 tbs. mayonnaise
1 pear 100 calories
1 apple 80 calories
BULK UP
FOR BIG GAINS
1. Eat big – Eat every 2 hours. If you are serious about putting on size, you have to
be serious about getting a continuous supply of nutrients into your body.
2. Take in plenty of high quality proteins and carbohydrates – Don’t mistake bulking
up for an excuse to eat all kinds of junk. It is fine if you have a treat every day or
two, but the majority of your food should be high-quality proteins like poultry,
fish, eggs, and lean red meat; complex carbohydrates like potatoes, yams, rice and
oatmeal; and fibrous carbohydrates, which are raw vegetables.
3. Have a shake after every training session – Training depletes your body of protein
and glycogen, so the perfect time to put nutrients back and speed up your
recovery is immediately after training.
4. Eat lean red meat at least once a day – Even back in the old days, the strength-
building benefits of red meat were well known.
5. Train big: Use the basic exercises – Movements like the squat, bench, clean,
deadlift, barbell row and military press will pack insane amounts of muscle on
anyone who has the guts and discipline to stick with them and work up to heavy
poundages.
6. Intensity – Heavy weight, two exercises per body part and short workouts (1 hour
to 1 hour 15 minutes).
7. Rest between sets – If raw size and strength are your goals, take your time
between the heavier sets and rest.
8. Train with a partner – Not only can partners spot you and help you get forced
reps, but the rivalry between training partners can make for better gains than you
can imagine.
9. Rest big - Get plenty of sleep – The added stress of heavy training along with the
pressures of school and family can tax your recovery abilities. To combat this you
need to sleep as much as possible, at least eight hours a day.
10. Never train the same body part two days in a row – If you want to continue
progressing and avoid overtraining, you need to recover from your workouts.
11. Don’t get fat – Yes, the objective is to put on weight, and yes, you’ll gain a little
fat along with the muscle, but the key word here is “little”.
12. Give yourself time to gain weight – Gaining muscular weight is a slow process.
Five pounds a month is a reasonable amount of weight gain when you are in the
full-blown bulk-up phase. Little gains quickly add up to huge gains. A body
weight of 225lbs can be 240lbs in 3 months, with a minimum gain in % body fat.
 Homemade weight-gainer

3 cups whole milk 450 calories

3 whole eggs 250 calories

1 cup vanilla ice cream 270 calories

2 bananas 210 calories

1 cup nonfat powdered milk 430 calories

This makes a high-powered protein drink that packs a good 1,600 calories. If you
were to drink two of these a day in combination with three wholesome meals, you could
really add some decent size.
 How to Gain Weight
Basic Concepts

1. There are two ways to gain body weight:

a. Consume more calories than you burn off (diet)
b. Burn off less calories than you consume (exercise)

2. To gain weight, you have to take in more calories than your body burns up during
exercise.

3. A pound of bodyweight equals 3500 calories. So, in order to gain a pound, you need to
eat 3500 calories more than your body uses.

4. Realistically, you can gain about one or two pounds in a week if you consume 500 to
1000 extra calories every day.

5. Eat at least 3 balanced meals a day, preferably 5 meals a day.

6. Eat daily servings from the 4 basic food groups:

a. Grain products – 4 servings
b. Fruit and vegetables – 4 servings
c. Dairy products – 3 servings
d. Meat, poultry and fish – 2 servings

Notice that 8 servings coming from grain products and fruits and vegetables allows for
most of the increased calorie intake to come from carbohydrates.

7. Eat larger portions at meals.

8. Have snacks between meals that are high calorie, and also rich in nutrients such as:
a. Nuts
b. Dried fruits
c. Shakes and malts
d. Cheese
e. Sandwiches
f. Pizza

9. Avoid snacks between meals that are high in calories, but low in nutrients. If you do
eat them, do not substitute them for nutrient rich foods. Some high calorie, low nutrient
foods are:
a. Soft drinks
b. Cakes, pies, cookies
c. Salty snack foods
d. Jams, jellies, syrups
e. Doughnuts, sweet rolls
10. Eat a quality breakfast.

11. Keep regular hours with plenty of rest.

12. Eat a sandwich before going to bed.

13. Never miss a weight training workout, because the weight you do gain needs to be
lean muscle mass.

Gaining muscle instead of fat

To put on muscle, you need to eat extra calories. But common sense tells us that if you
take in extra calories and don’t exercise, you will gain fat. Strength training will use the
extra calories to stimulate muscle cells to grow. To find out which you’ve gained,
measure your body fat before you start your weight gain program. If you’ve gained fat,
you’ll see an increase in body fat percent. If you’ve gained muscle, you will see either a
decrease in percent body fat or no change. Remember, the lower percent of body fat an
athlete has, the more efficiently they will perform.

How to Lose Weight

Basic concepts:

1. There are two ways to lose body fat:

a. Burn off more calories than you consume (exercise)
b. Consume fewer calories than you burn off (diet)

2. It is possible to safely lose 1 to 2 pounds of body fat a week. If you lose weight any
faster than that, you may begin to lose muscle as well as strength.

3. For each pound of fat you want to lose, you have to eliminate 3500 calories. You
should do this with a combination of diet and exercise.

4. For an athlete, diet alone is not a good way to take off pounds. Cutting your calorie
intake below 2000 calories means you won’t get the energy you need for training and
competition. In short, your performance may suffer.

5. Losing weight through exercise alone involves increasing your activity level
considerably.

6. The fastest and perhaps the easiest way to lose weight is with a combination of diet and
exercise. If you eat 500 calories less and exercise 500 calories more, you could burn up to
1000 calories a day. At this rate, you could lose up to two pounds in a week.

7. Estimated daily calorie intake in relation to current body weight:

 Weight objectives
This is the number of calories you should consume daily according to your body weight
in order to reduce, maintain or increase your weight.

Weight Reduce Maintain Increase

160 2,290 3,040 3,790
170 2,480 3,230 3,980
180 2,670 3,420 4,170
190 2,860 3,610 4,360
200 3,050 3,800 4,550
210 3,240 3,990 4,740
220 3,430 4,180 4,930
230 3,620 4,370 5,120
240 3,810 4,560 5,310
250 4,000 4,750 5,500
260 4,190 4,940 5,690
270 4,380 5,130 5,880
280 4,570 5,320 6,070
290 4,760 5,510 6,260
300 4,950 5,700 6,450
 “ONLY THE STRONG SURVIVE”
Name ___________________________

Date _________________

List 3 goals that you will accomplish this summer.

List objectives and means (how you will attain) of accomplishments.

1. ______________________________________________________________________

2. ______________________________________________________________________

3. ______________________________________________________________________

Body weight
Present (Spring) __________
Goal (Fall) __________

Bench Press
Present (Spring) __________
Goal (Fall) __________

Squat
Present (Spring) __________
Goal (Fall) __________

Power/ Hang Clean

Present (Spring) __________
Goal (Fall) __________

40 yd.
Present (Spring) __________
Goal (Fall) __________

Dots
Present (Spring) __________
Goal (Fall) __________
PERCENTAGE
CHARTS
Max Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
70 10x35 10x45 10x35 8x45 10x35 6x55 10x35 4x55 10x35 4x60 10x35 4x60 10x40 4x65
10x40 10x55 8x40 8x55 8x40 6x55 8x45 4x60 8x55 2x65 8x55 2x65 8x55 1x70
10x40 8x40 8x55 6x45 6x55 6x55 4x65 6x55 2x65 6x55 1x70 6x60 1x75
75 10x35 10x50 10x35 8x50 10x35 6x55 10x35 4x60 10x35 4x65 10x35 4x70 10x40 4x70
10x40 10x55 8x40 8x55 8x45 6x60 8x50 4x65 8x55 2x70 8x60 2x70 6x60 1x75
10x45 8x45 8x60 6x50 6x60 6x55 4x70 6x60 2x70 6x65 1x75 4x65 1x80
80 10x40 10x55 10x40 8x55 10x40 6x60 10x40 4x65 10x40 4x70 10x40 4x75 10x45 4x75
10x45 10x60 8x45 8x60 8x50 6x65 8x55 4x70 8x60 2x75 8x65 2x75 6x65 1x80
10x50 8x50 8x65 6x55 6x70 6x60 4x75 6x65 2x75 6x70 1x80 4x70 1x85
85 10x45 10x55 10x45 8x55 10x45 6x65 10x45 4x65 10x45 4x75 10x45 4x80 10x45 1x80
10x45 10x65 8x45 8x65 8x50 6x70 8x55 4x75 8x65 2x80 8x65 2x80 5x65 1x85
10x50 8x50 8x65 6x55 6x75 6x65 4x80 6x70 2x80 6x75 1x85 3x75 1x90
90 10x45 10x60 10x45 8x60 10x45 6x70 10x45 4x70 10x45 4x75 10x45 4x85 10x50 1x85
10x50 10x70 8x50 8x70 8x55 6x70 8x60 4x75 8x70 2x85 8x70 2x85 5x70 1x90
10x55 8x55 8x70 6x60 6x75 6x70 4x85 6x70 2x85 6x75 1x90 3x75 1x95
95 10x50 10x60 10x50 8x60 10x50 6x70 10x50 4x70 10x50 4x80 10x50 4x90 10x50 1x90
10x50 10x70 8x50 8x70 8x55 6x70 8x60 4x80 8x70 2x90 8x70 2x90 5x70 1x95
10x55 8x55 8x70 6x60 6x80 6x70 4x90 6x70 2x90 6x80 1x95 3x80 1x100
100 10x50 10x65 10x50 8x65 10x50 6x75 10x50 4x80 10x50 4x85 10x50 4x90 10x55 1x90
10x55 10x75 8x55 8x75 8x60 6x80 8x65 4x85 8x75 2x90 8x80 2x95 5x80 1x100
10x60 8x60 8x80 6x65 6x85 6x75 4x90 6x80 2x95 6x85 1x100 3x85 1x105
105 10x55 10x70 10x55 8x70 10x55 6x80 10x55 4x80 10x55 4x90 10x55 4x95 10x55 1x95
10x60 10x80 8x60 8x80 8x65 6x80 8x70 4x90 8x80 2x95 8x80 2x100 5x80 1x105
10x65 8x65 8x80 6x70 6x90 6x80 4x95 6x80 2x100 6x90 1x105 3x90 1x110
110 10x55 10x70 10x55 8x70 10x55 6x85 10x55 4x85 10x55 4x95 10x55 4x100 10x60 1x100
10x60 10x85 8x60 8x85 8x65 6x85 8x70 4x95 8x85 2x100 8x85 2x105 5x85 1x110
10x65 8x65 8x85 6x70 6x95 6x85 4x100 6x85 2x105 6x95 1x110 3x95 1x115
115 10x60 10x75 10x60 8x75 10x60 6x85 10x60 4x90 10x60 4x100 10x60 4x105 10x60 1x105
10x65 10x85 8x65 8x85 8x70 6x90 8x75 4x100 8x85 2x105 8x90 2x110 5x90 1x115
10x70 8x70 8x90 6x75 6x100 6x85 4x105 6x90 2x110 6x100 1x115 3x100 1x120
120 10x60 10x80 10x60 8x80 10x60 6x90 10x60 4x95 10x60 4x100 10x60 4x110 10x65 1x110
10x65 10x90 8x65 8x90 8x70 6x95 8x80 4x100 8x90 2x110 8x95 2x115 5x95 1x120
10x70 8x70 8x95 6x80 6x100 6x90 4x110 6x95 2x115 6x100 1x120 3x100 1x125
125 10x60 10x80 10x60 8x80 10x60 6x95 10x60 4x95 10x60 4x105 10x60 4x115 10x65 1x115
10x70 10x95 8x70 8x95 8x75 6x95 8x80 4x105 8x95 2x115 8x95 2x120 5x95 1x125
10x75 8x75 8x95 6x80 6x105 6x95 4x115 6x95 2x120 6x105 1x125 3x105 1x130
130 10x65 10x85 10x65 8x85 10x65 6x95 10x65 4x100 10x65 4x110 10x65 4x120 10x70 1x120
10x70 10x95 8x70 8x95 8x80 6x100 8x85 4x110 8x95 2x120 8x100 2x125 5x100 1x130
10x80 8x80 8x100 6x85 6x110 6x95 4x120 6x100 2x125 6x110 1x130 3x110 1x135
MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
10 x 70 10 x 90 10 x 70 8 x 90 10 x 70 6 x 100 10 x 70 4 x 105 10 x 70 4 x 115 10 x 70 4 x 125 10 x 70 1 x 125
135 10 x 75 10 x 100 8 x 75 8 x 100 8 x 80 6 x 105 8 x 90 4 x 115 8 x 100 2 x 125 8 x 105 2 x 130 5 x 105 1 x 135
10 x 80 8 x 80 8 x 105 6 x 90 6 x 115 6 x 100 4 x 125 6 x 105 2 x 130 6 x 115 1 x 135 3 x 115 1 x 140
10 x 70 10 x 90 10 x 70 8 x 90 10 x 70 6 x 105 10 x 70 4 x 110 10 x 70 4 x 120 10 x 70 4 x 130 10 x 75 1 x 130
140 10 x 75 10 x 105 8 x 75 8 x 105 8 x 85 6 x 110 8 x 90 4 x 120 8 x 105 2 x 130 8 x 110 2 x 135 5 x 110 1 x 140
10 x 85 8 x 85 8 x 110 6 x 90 6 x 120 6 x 105 4 x 130 6 x 110 2 x 135 6 x 120 1 x 140 3 x 120 1 x 145
10 x 75 10 x 95 10 x 75 8 x 95 10 x 75 6 x 110 10 x 75 4 x 115 10 x 75 4 x 125 10 x 75 4 x 135 10 x 75 1 x 135
145 10 x 80 10 x 110 8 x 80 8 x 110 8 x 85 6 x 115 8 x 95 4 x 125 8 x 110 2 x 135 8 x 115 2 x 140 5 x 115 1 x 145
10 x 85 8 x 85 8 x 115 6 x 95 6 x 125 6 x 105 4 x 135 6 x 115 2 x 140 6 x 125 1 x 145 3 x 125 1 x 150
10 x 75 10 x 100 10 x 75 8 x 100 10 x 75 6 x 115 10 x 75 4 x 115 10 x 75 4 x 130 10 x 75 4 x 140 10 x 80 1 x 140
150 10 x 85 10 x 115 8 x 85 8 x 115 8 x 90 6 x 115 8 x 100 4 x 130 8 x 115 2 x 140 8 x 115 2 x 145 5 x 115 1 x 150
10 x 90 8 x 90 8 x 115 6 x 100 6 x 130 6 x 110 4 x 140 6 x 115 2 x 145 6 x 130 1 x 150 3 x 130 1 x 160
10 x 80 10 x 100 10 x 80 8 x 100 10 x 80 6 x 115 10 x 80 4 x 120 10 x 80 4 x 130 10 x 80 4 x 145 10 x 80 1 x 145
155 10 x 85 10 x 115 8 x 85 8 x 115 8 x 95 6 x 120 8 x 100 4 x 130 8 x 115 2 x 145 8 x 120 2 x 150 5 x 120 1 x 155
10 x 95 8 x 95 8 x 120 6 x 100 6 x 130 6 x 115 4 x 145 6 x 120 2 x 145 6 x 130 1 x 155 3 x 130 1 x 165
10 x 80 10 x 105 10 x 80 8 x 105 10 x 80 6 x 120 10 x 80 4 x 125 10 x 80 4 x 135 10 x 80 4 x 150 10 x 85 1 x 150
160 10 x 90 10 x 120 8 x 90 8 x 120 8 x 95 6 x 125 8 x 105 4 x 135 8 x 120 2 x 150 8 x 125 2 x 155 5 x 125 1 x 160
10 x 95 8 x 95 8 x 125 6 x 105 6 x 135 6 x 120 4 x 145 6 x 125 2 x 150 6 x 135 1 x 160 3 x 135 1 x 170
10 x 85 10 x 105 10 x 85 8 x 105 10 x 85 6 x 125 10 x 85 4 x 130 10 x 85 4 x 140 10 x 85 4 x 155 10 x 85 1 x 155
165 10 x 90 10 x 125 8 x 90 8 x 125 8 x 100 6 x 130 8 x 105 4 x 140 8 x 125 2 x 155 8 x 130 2 x 160 5 x 130 1 x 165
10 x 100 8 x 100 8 x 130 6 x 105 6 x 140 6 x 120 4 x 150 6 x 130 2 x 155 6 x 140 1 x 165 3 x 140 1 x 175
10 x 85 10 x 110 10 x 85 8 x 110 10 x 85 6 x 130 10 x 85 4 x 135 10 x 85 4 x 145 10 x 85 4 x 160 10 x 90 1 x 160
170 10 x 95 10 x 130 8 x 95 8 x 130 8 x 100 6 x 135 8 x 110 4 x 145 8 x 130 2 x 160 8 x 135 2 x 165 5 x 135 1 x 170
10 x 100 8 x 100 8 x 135 6 x 110 6 x 145 6 x 125 4 x 155 6 x 135 2 x 160 6 x 145 1 x 170 3 x 145 1 x 180
10 x 90 10 x 115 10 x 90 8 x 115 10 x 90 6 x 130 10 x 90 4 x 135 10 x 90 4 x 150 10 x 90 4 x 165 10 x 90 1 x 165
175 10 x 95 10 x 130 8 x 95 8 x 130 8 x 105 6 x 135 8 x 115 4 x 150 8 x 130 2 x 165 8 x 135 2 x 170 5 x 135 1 x 175
10 x 105 8 x 105 8 x 135 6 x 115 6 x 150 6 x 130 4 x 160 6 x 135 2 x 165 6 x 150 1 x 175 3 x 150 1 x 185
10 x 90 10 x 115 10 x 90 8 x 115 10 x 90 6 x 135 10 x 90 4 x 140 10 x 90 4 x 155 10 x 90 4 x 165 10 x 95 1 x 165
180 10 x 100 10 x 135 8 x 100 8 x 135 8 x 110 6 x 140 8 x 115 4 x 155 8 x 135 2 x 165 8 x 140 2 x 175 5 x 140 1 x 180
10 x 110 8 x 110 8 x 140 6 x 115 6 x 155 6 x 135 4 x 165 6 x 140 2 x 170 6 x 155 1 x 180 3 x 155 1 x 190

MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

10 x 95 10 x 120 10 x 95 8 x 120 10 x 95 6 x 140 10 x 95 4 x 145 10 x 95 4 x 155 10 x 95 4 x 170 10 x 95 1 x 170
185 10 x 100 10 x 140 8 x 100 8 x 140 8 x 110 6 x 145 8 x 120 4 x 155 8 x 140 2 x 170 8 x 145 2 x 180 5 x 145 1 x 185
10 x 110 8 x 110 8 x 145 6 x 120 6 x 155 6 x 135 4 x 170 6 x 145 2 x 175 6 x 155 1 x 185 3 x 155 1 x 195
10 x 95 10 x 125 10 x 95 8 x 125 10 x 95 6 x 145 10 x 95 4 x 150 10 x 95 4 x 160 10 x 95 4 x 175 10 x 100 1 x 175
190 10 x 105 10 x 145 8 x 105 8 x 145 8 x 115 6 x 150 8 x 125 4 x 160 8 x 145 2 x 175 8 x 150 2 x 185 5 x 150 1 x 190
10 x 115 8 x 115 8 x 150 6 x 125 6 x 160 6 x 140 4 x 175 6 x 150 2 x 180 6 x 160 1 x 190 3 x 160 1 x 200
10 x 100 10 x 125 10 x 100 8 x 125 10 x 100 6 x 145 10 x 100 4 x 150 10 x 100 4 x 165 10 x 100 4 x 180 10 x 100 1 x 180
195 10 x 105 10 x 145 8 x 105 8 x 145 8 x 115 6 x 150 8 x 125 4 x 165 8 x 145 2 x 180 8 x 150 2 x 190 5 x 150 1 x 195
10 x 115 8 x 115 8 x 150 6 x 125 6 x 165 6 x 145 4 x 180 6 x 150 2 x 185 6 x 165 1 x 195 3 x 165 1 x 205
10 x 100 10 x 130 10 x 100 8 x 130 10 x 100 6 x 150 10 x 100 4 x 155 10 x 100 4 x 170 10 x 100 4 x 185 10 x 105 1 x 185
200 10 x 110 10 x 150 8 x 110 8 x 150 8 x 120 6 x 155 8 x 130 4 x 170 8 x 150 2 x 185 8 x 155 2 x 195 5 x 155 1 x 200
10 x 120 8 x 120 8 x 155 6 x 130 6 x 170 6 x 150 4 x 185 6 x 155 2 x 190 6 x 170 1 x 200 3 x 170 1 x 210
10 x 105 10 x 135 10 x 105 8 x 135 10 x 105 6 x 155 10 x 105 4 x 160 10 x 105 4 x 175 10 x 105 4 x 190 10 x 105 1 x 190
205 10 x 115 10 x 155 8 x 115 8 x 155 8 x 125 6 x 160 8 x 135 4 x 175 8 x 155 2 x 190 8 x 160 2 x 200 5 x 160 1 x 205
10 x 125 8 x 125 8 x 160 6 x 135 6 x 175 6 x 150 4 x 190 6 x 160 2 x 195 6 x 175 1 x 205 3 x 175 1 x 215
10 x 105 10 x 135 10 x 105 8 x 135 10 x 105 6 x 160 10 x 105 4 x 165 10 x 105 4 x 180 10 x 105 4 x 195 10 x 110 1 x 195
210 10 x 115 10 x 160 8 x 115 8 x 160 8 x 125 6 x 165 8 x 135 4 x 180 8 x 160 2 x 195 8 x 165 2 x 205 5 x 165 1 x 210
10 x 125 8 x 125 8 x 165 6 x 135 6 x 180 6 x 155 4 x 195 6 x 165 2 x 200 6 x 180 1 x 210 3 x 180 1 x 220
10 x 110 10 x 140 10 x 110 8 x 140 10 x 110 6 x 160 10 x 110 4 x 170 10 x 110 4 x 185 10 x 110 4 x 200 10 x 110 1 x 200
215 10 x 120 10 x 160 8 x 120 8 x 160 8 x 130 6 x 170 8 x 140 4 x 185 8 x 160 2 x 200 8 x 170 2 x 210 5 x 170 1 x 215
10 x 130 8 x 130 8 x 170 6 x 140 6 x 185 6 x 160 4 x 200 6 x 170 2 x 205 6 x 185 1 x 215 3 x 185 1 x 225
10 x 110 10 x 145 10 x 110 8 x 145 10 x 110 6 x 165 10 x 110 4 x 170 10 x 110 4 x 185 10 x 110 4 x 205 10 x 115 1 x 205
220 10 x 120 10 x 165 8 x 120 8 x 165 8 x 130 6 x 170 8 x 145 4 x 185 8 x 165 2 x 205 8 x 170 2 x 215 5 x 170 1 x 220
10 x 130 8 x 130 8 x 170 6 x 145 6 x 185 6 x 165 4 x 200 6 x 170 2 x 210 6 x 185 1 x 220 3 x 185 1 x 230
10 x 115 10 x 145 10 x 115 8 x 145 10 x 115 6 x 170 10 x 115 4 x 175 10 x 115 4 x 190 10 x 115 4 x 210 10 x 115 1 x 210
225 10 x 125 10 x 170 8 x 125 8 x 170 8 x 135 6 x 175 8 x 145 4 x 190 8 x 170 2 x 210 8 x 175 2 x 220 5 x 175 1 x 225
10 x 135 8 x 135 8 x 175 6 x 145 6 x 190 6 x 165 4 x 205 6 x 175 2 x 215 6 x 190 1 x 225 3 x 190 1 x 235
10 x 115 10 x 150 10 x 115 8 x 150 10 x 115 6 x 175 10 x 115 4 x 180 10 x 115 4 x 195 10 x 115 4 x 215 10 x 120 1 x 215
230 10 x 125 10 x 175 8 x 125 8 x 175 8 x 140 6 x 180 8 x 150 4 x 195 8 x 175 2 x 215 8 x 180 2 x 225 5 x 180 1 x 230
10 x 140 8 x 140 8 x 180 6 x 150 6 x 195 6 x 170 4 x 210 6 x 180 2 x 220 6 x 195 1 x 230 3 x 195 1 x 240
10 x 120 10 x 155 10 x 120 8 x 155 10 x 120 6 x 175 10 x 120 4 x 185 10 x 120 4 x 200 10 x 120 4 x 220 10 x 120 1 x 220
235 10 x 130 10 x 175 8 x 130 8 x 175 8 x 140 6 x 185 8 x 155 4 x 200 8 x 175 2 x 220 8 x 185 2 x 230 5 x 185 1 x 235
10 x 140 8 x 140 8 x 185 6 x 155 6 x 200 6 x 175 4 x 215 6 x 185 2 x 225 6 x 200 1 x 235 3 x 200 1 x 245
MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
10 x 120 10 x 155 10 x 120 8 x 155 10 x 120 6 x 180 10 x 120 4 x 185 10 x 120 4 x 205 10 x 120 4 x 225 10 x 125 1 x 225
240 10 x 130 10 x 180 8 x 130 8 x 180 8 x 145 6 x 185 8 x 155 4 x 205 8 x 180 2 x 225 8 x 185 2 x 235 5 x 185 1 x 240
10 x 145 8 x 145 8 x 185 6 x 155 6 x 205 6 x 180 4 x 220 6 x 185 2 x 230 6 x 205 1 x 240 3 x 205 1 x 250
10 x 125 10 x 160 10 x 125 8 x 160 10 x 125 6 x 185 10 x 125 4 x 190 10 x 125 4 x 210 10 x 125 4 x 230 10 x 125 1 x 230
245 10 x 135 10 x 185 8 x 135 8 x 185 8 x 145 6 x 190 8 x 160 4 x 210 8 x 185 2 x 230 8 x 190 2 x 240 5 x 190 1 x 245
10 x 145 8 x 145 8 x 190 6 x 160 6 x 210 6 x 180 4 x 225 6 x 190 2 x 235 6 x 210 1 x 245 3 x 210 1 x 255
10 x 125 10 x 165 10 x 125 8 x 165 10 x 125 6 x 190 10 x 125 4 x 195 10 x 125 4 x 215 10 x 125 4 x 235 10 x 130 1 x 235
250 10 x 140 10 x 190 8 x 140 8 x 190 8 x 150 6 x 195 8 x 165 4 x 215 8 x 190 2 x 235 8 x 195 2 x 245 5 x 195 1 x 250
10 x 150 8 x 150 8 x 195 6 x 165 6 x 215 6 x 185 4 x 230 6 x 195 2 x 240 6 x 215 1 x 250 3 x 215 1 x 265
10 x 130 10 x 165 10 x 130 8 x 165 10 x 130 6 x 190 10 x 130 4 x 200 10 x 130 4 x 215 10 x 130 4 x 235 10 x 135 1 x 235
255 10 x 140 10 x 190 8 x 140 8 x 190 8 x 155 6 x 200 8 x 165 4 x 215 8 x 190 2 x 235 8 x 200 2 x 245 5 x 200 1 x 255
10 x 155 8 x 155 8 x 200 6 x 165 6 x 215 6 x 190 4 x 235 6 x 200 2 x 240 6 x 215 1 x 255 3 x 215 1 x 270
10 x 130 10 x 170 10 x 130 8 x 170 10 x 130 6 x 195 10 x 130 4 x 205 10 x 130 4 x 220 10 x 130 4 x 240 10 x 135 1 x 240
260 10 x 145 10 x 195 8 x 145 8 x 195 8 x 155 6 x 205 8 x 170 4 x 220 8 x 195 2 x 240 8 x 205 2 x 250 5 x 205 1 x 260
10 x 155 8 x 155 8 x 205 6 x 170 6 x 220 6 x 190 4 x 240 6 x 205 2 x 245 6 x 220 1 x 260 3 x 220 1 x 275
10 x 135 10 x 170 10 x 135 8 x 170 10 x 135 6 x 200 10 x 135 4 x 205 10 x 135 4 x 225 10 x 135 4 x 245 10 x 140 1 x 245
265 10 x 145 10 x 200 8 x 145 8 x 200 8 x 160 6 x 205 8 x 170 4 x 225 8 x 200 2 x 245 8 x 205 2 x 255 5 x 205 1 x 265
10 x 160 8 x 160 8 x 205 6 x 170 6 x 225 6 x 195 4 x 245 6 x 205 2 x 250 6 x 225 1 x 265 3 x 225 1 x 280
10 x 135 10 x 175 10 x 135 8 x 175 10 x 135 6 x 205 10 x 135 4 x 210 10 x 135 4 x 230 10 x 135 4 x 250 10 x 140 1 x 250
270 10 x 150 10 x 205 8 x 150 8 x 205 8 x 160 6 x 210 8 x 175 4 x 230 8 x 205 2 x 250 8 x 210 2 x 260 5 x 210 1 x 270
10 x 160 8 x 160 8 x 210 6 x 175 6 x 230 6 x 200 4 x 250 6 x 210 2 x 255 6 x 230 1 x 270 3 x 230 1 x 285
10 x 140 10 x 180 10 x 140 8 x 180 10 x 140 6 x 205 10 x 140 4 x 215 10 x 140 4 x 235 10 x 140 4 x 255 10 x 145 1 x 255
275 10 x 150 10 x 205 8 x 150 8 x 205 8 x 165 6 x 215 8 x 180 4 x 235 8 x 205 2 x 255 8 x 215 2 x 265 5 x 215 1 x 275
10 x 165 8 x 165 8 x 215 6 x 180 6 x 235 6 x 205 4 x 255 6 x 215 2 x 260 6 x 235 1 x 275 3 x 235 1 x 290
10 x 140 10 x 180 10 x 140 8 x 180 10 x 140 6 x 210 10 x 140 4 x 220 10 x 140 4 x 240 10 x 140 4 x 260 10 x 145 1 x 260
280 10 x 155 10 x 210 8 x 155 8 x 210 8 x 170 6 x 220 8 x 180 4 x 240 8 x 210 2 x 260 8 x 220 2 x 270 5 x 220 1 x 280
10 x 170 8 x 170 8 x 220 6 x 180 6 x 240 6 x 205 4 x 260 6 x 220 2 x 265 6 x 240 1 x 280 3 x 240 1 x 295
10 x 145 10 x 185 10 x 145 8 x 185 10 x 145 6 x 215 10 x 145 4 x 220 10 x 145 4 x 240 10 x 145 4 x 265 10 x 150 1 x 265
285 10 x 155 10 x 215 8 x 155 8 x 215 8 x 170 6 x 220 8 x 185 4 x 240 8 x 215 2 x 265 8 x 220 2 x 275 5 x 220 1 x 285
10 x 170 8 x 170 8 x 220 6 x 185 6 x 240 6 x 210 4 x 260 6 x 220 2 x 270 6 x 240 1 x 285 3 x 240 1 x 300

MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

10 x 145 10 x 190 10 x 145 8 x 190 10 x 145 6 x 220 10 x 145 4 x 225 10 x 145 4 x 245 10 x 145 4 x 270 10 x 150 1 x 270
290 10 x 160 10 x 220 8 x 160 8 x 220 8 x 175 6 x 225 8 x 190 4 x 245 8 x 220 2 x 270 8 x 225 2 x 280 5 x 225 1 x 290
10 x 175 8 x 175 8 x 225 6 x 190 6 x 245 6 x 215 4 x 265 6 x 225 2 x 275 6 x 245 1 x 290 3 x 245 1 x 305
10 x 150 10 x 190 10 x 150 8 x 190 10 x 150 6 x 220 10 x 150 4 x 230 10 x 150 4 x 250 10 x 150 4 x 275 10 x 155 1 x 275
295 10 x 160 10 x 220 8 x 160 8 x 220 8 x 175 6 x 230 8 x 190 4 x 250 8 x 220 2 x 275 8 x 230 2 x 285 5 x 230 1 x 295
10 x 175 8 x 175 8 x 230 6 x 190 6 x 250 6 x 220 4 x 270 6 x 230 2 x 280 6 x 250 1 x 295 3 x 250 1 x 310
10 x 150 10 x 195 10 x 150 8 x 195 10 x 150 6 x 225 10 x 150 4 x 235 10 x 150 4 x 255 10 x 150 4 x 280 10 x 155 1 x 280
300 10 x 165 10 x 225 8 x 165 8 x 225 8 x 180 6 x 235 8 x 195 4 x 255 8 x 225 2 x 280 8 x 235 2 x 290 5 x 235 1 x 300
10 x 180 8 x 180 8 x 235 6 x 195 6 x 255 6 x 220 4 x 275 6 x 235 2 x 285 6 x 255 1 x 300 3 x 255 1 x 315
10 x 155 10 x 200 10 x 155 8 x 200 10 x 155 6 x 230 10 x 155 4 x 240 10 x 155 4 x 260 10 x 155 4 x 285 10 x 160 1 x 285
305 10 x 170 10 x 230 8 x 170 8 x 230 8 x 185 6 x 240 8 x 200 4 x 260 8 x 230 2 x 285 8 x 240 2 x 295 5 x 240 1 x 305
10 x 185 8 x 185 8 x 240 6 x 200 6 x 260 6 x 225 4 x 280 6 x 240 2 x 290 6 x 260 1 x 305 3 x 260 1 x 320
10 x 155 10 x 200 10 x 155 8 x 200 10 x 155 6 x 235 10 x 155 4 x 240 10 x 155 4 x 265 10 x 155 4 x 290 10 x 160 1 x 290
310 10 x 170 10 x 235 8 x 170 8 x 235 8 x 185 6 x 240 8 x 200 4 x 265 8 x 235 2 x 290 8 x 240 2 x 300 5 x 240 1 x 310
10 x 185 8 x 185 8 x 240 6 x 200 6 x 265 6 x 230 4 x 285 6 x 240 2 x 295 6 x 265 1 x 310 3 x 265 1 x 325
10 x 160 10 x 205 10 x 160 8 x 205 10 x 160 6 x 235 10 x 160 4 x 245 10 x 160 4 x 270 10 x 160 4 x 295 10 x 165 1 x 295
315 10 x 175 10 x 235 8 x 175 8 x 235 8 x 190 6 x 245 8 x 205 4 x 270 8 x 235 2 x 295 8 x 245 2 x 305 5 x 245 1 x 315
10 x 190 8 x 190 8 x 245 6 x 205 6 x 270 6 x 235 4 x 290 6 x 245 2 x 300 6 x 270 1 x 315 3 x 270 1 x 330
10 x 160 10 x 210 10 x 160 8 x 210 10 x 160 6 x 240 10 x 160 4 x 250 10 x 160 4 x 270 10 x 160 4 x 300 10 x 165 1 x 300
320 10 x 175 10 x 240 8 x 175 8 x 240 8 x 190 6 x 250 8 x 210 4 x 270 8 x 240 2 x 300 8 x 250 2 x 310 5 x 250 1 x 320
10 x 190 8 x 190 8 x 250 6 x 210 6 x 270 6 x 235 4 x 295 6 x 250 2 x 305 6 x 270 1 x 320 3 x 270 1 x 335
10 x 165 10 x 210 10 x 165 8 x 210 10 x 165 6 x 245 10 x 165 4 x 255 10 x 165 4 x 275 10 x 165 4 x 300 10 x 170 1 x 300
325 10 x 180 10 x 245 8 x 180 8 x 245 8 x 195 6 x 255 8 x 210 4 x 275 8 x 245 2 x 300 8 x 255 2 x 315 5 x 255 1 x 325
10 x 195 8 x 195 8 x 255 6 x 210 6 x 275 6 x 240 4 x 300 6 x 255 2 x 310 6 x 275 1 x 325 3 x 275 1 x 340
10 x 165 10 x 215 10 x 165 8 x 215 10 x 165 6 x 250 10 x 165 4 x 255 10 x 165 4 x 280 10 x 165 4 x 305 10 x 170 1 x 305
330 10 x 180 10 x 250 8 x 180 8 x 250 8 x 200 6 x 255 8 x 215 4 x 280 8 x 250 2 x 305 8 x 255 2 x 320 5 x 255 1 x 330
10 x 200 8 x 200 8 x 255 6 x 215 6 x 280 6 x 245 4 x 305 6 x 255 2 x 315 6 x 280 1 x 330 3 x 280 1 x 345
10 x 170 10 x 220 10 x 170 8 x 220 10 x 170 6 x 250 10 x 170 4 x 260 10 x 170 4 x 285 10 x 170 4 x 310 10 x 175 1 x 310
335 10 x 185 10 x 250 8 x 185 8 x 250 8 x 200 6 x 260 8 x 220 4 x 285 8 x 250 2 x 310 8 x 260 2 x 325 5 x 260 1 x 335
10 x 200 8 x 200 8 x 260 6 x 220 6 x 285 6 x 250 4 x 310 6 x 260 2 x 320 6 x 285 1 x 335 3 x 285 1 x 350
10 x 170 10 x 220 10 x 170 8 x 220 10 x 170 6 x 255 10 x 170 4 x 265 10 x 170 4 x 290 10 x 170 4 x 315 10 x 175 1 x 315
340 10 x 185 10 x 255 8 x 185 8 x 255 8 x 205 6 x 265 8 x 220 4 x 290 8 x 255 2 x 315 8 x 265 2 x 330 5 x 265 1 x 340
10 x 205 8 x 205 8 x 265 6 x 220 6 x 290 6 x 250 4 x 315 6 x 265 2 x 325 6 x 290 1 x 340 3 x 290 1 x 355
MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
10 x 175 10 x 225 10 x 175 8 x 225 10 x 175 6 x 260 10 x 175 4 x 270 10 x 175 4 x 295 10 x 175 4 x 320 10 x 180 1 x 320
345 10 x 190 10 x 260 8 x 190 8 x 260 8 x 205 6 x 270 8 x 225 4 x 295 8 x 260 2 x 320 8 x 270 2 x 335 5 x 270 1 x 345
10 x 205 8 x 205 8 x 270 6 x 225 6 x 295 6 x 255 4 x 315 6 x 270 2 x 330 6 x 295 1 x 345 3 x 295 1 x 360
10 x 175 10 x 230 10 x 175 8 x 230 10 x 175 6 x 265 10 x 175 4 x 275 10 x 175 4 x 300 10 x 175 4 x 325 10 x 180 1 x 325
350 10 x 195 10 x 265 8 x 195 8 x 265 8 x 210 6 x 275 8 x 230 4 x 300 8 x 265 2 x 325 8 x 275 2 x 340 5 x 275 1 x 350
10 x 210 8 x 210 8 x 275 6 x 230 6 x 300 6 x 260 4 x 320 6 x 275 2 x 335 6 x 300 1 x 350 3 x 300 1 x 370
10 x 180 10 x 230 10 x 180 8 x 230 10 x 180 6 x 265 10 x 180 4 x 275 10 x 180 4 x 300 10 x 180 4 x 330 10 x 185 1 x 330
355 10 x 195 10 x 265 8 x 195 8 x 265 8 x 215 6 x 275 8 x 230 4 x 300 8 x 265 2 x 330 8 x 275 2 x 345 5 x 275 1 x 355
10 x 215 8 x 215 8 x 275 6 x 230 6 x 300 6 x 265 4 x 325 6 x 275 2 x 335 6 x 300 1 x 355 3 x 300 1 x 375
10 x 180 10 x 235 10 x 180 8 x 235 10 x 180 6 x 270 10 x 180 4 x 280 10 x 180 4 x 305 10 x 180 4 x 335 10 x 185 1 x 335
360 10 x 200 10 x 270 8 x 200 8 x 270 8 x 215 6 x 280 8 x 235 4 x 305 8 x 270 2 x 335 8 x 280 2 x 350 5 x 280 1 x 360
10 x 215 8 x 215 8 x 280 6 x 235 6 x 305 6 x 265 4 x 330 6 x 280 2 x 340 6 x 305 1 x 360 3 x 305 1 x 380
10 x 185 10 x 235 10 x 185 8 x 235 10 x 185 6 x 275 10 x 185 4 x 285 10 x 185 4 x 310 10 x 185 4 x 340 10 x 190 1 x 340
365 10 x 200 10 x 275 8 x 200 8 x 275 8 x 220 6 x 285 8 x 235 4 x 310 8 x 275 2 x 340 8 x 285 2 x 355 5 x 285 1 x 365
10 x 220 8 x 220 8 x 285 6 x 235 6 x 310 6 x 270 4 x 335 6 x 285 2 x 345 6 x 310 1 x 365 3 x 310 1 x 385
10 x 185 10 x 240 10 x 185 8 x 240 10 x 185 6 x 280 10 x 185 4 x 290 10 x 185 4 x 315 10 x 185 4 x 345 10 x 190 1 x 345
370 10 x 205 10 x 280 8 x 205 8 x 280 8 x 220 6 x 290 8 x 240 4 x 315 8 x 280 2 x 345 8 x 290 2 x 360 5 x 290 1 x 370
10 x 220 8 x 220 8 x 290 6 x 240 6 x 315 6 x 275 4 x 340 6 x 290 2 x 350 6 x 315 1 x 370 3 x 315 1 x 390
10 x 190 10 x 245 10 x 190 8 x 245 10 x 190 6 x 280 10 x 190 4 x 295 10 x 190 4 x 320 10 x 190 4 x 350 10 x 195 1 x 350
375 10 x 205 10 x 280 8 x 205 8 x 280 8 x 225 6 x 295 8 x 245 4 x 320 8 x 280 2 x 350 8 x 295 2 x 365 5 x 295 1 x 375
10 x 225 8 x 225 8 x 295 6 x 245 6 x 320 6 x 280 4 x 345 6 x 295 2 x 355 6 x 320 1 x 375 3 x 320 1 x 395
10 x 190 10 x 245 10 x 190 8 x 245 10 x 190 6 x 285 10 x 190 4 x 295 10 x 190 4 x 325 10 x 190 4 x 355 10 x 200 1 x 355
380 10 x 210 10 x 285 8 x 210 8 x 285 8 x 230 6 x 295 8 x 245 4 x 325 8 x 285 2 x 355 8 x 295 2 x 370 5 x 295 1 x 380
10 x 230 8 x 230 8 x 295 6 x 245 6 x 325 6 x 280 4 x 350 6 x 295 2 x 360 6 x 325 1 x 380 3 x 325 1 x 400
10 x 195 10 x 250 10 x 195 8 x 250 10 x 195 6 x 290 10 x 195 4 x 300 10 x 195 4 x 325 10 x 195 4 x 360 10 x 200 1 x 360
385 10 x 210 10 x 290 8 x 210 8 x 290 8 x 230 6 x 300 8 x 250 4 x 325 8 x 290 2 x 360 8 x 300 2 x 375 5 x 300 1 x 385
10 x 230 8 x 230 8 x 300 6 x 250 6 x 325 6 x 285 4 x 355 6 x 300 2 x 365 6 x 325 1 x 385 3 x 325 1 x 405
10 x 195 10 x 255 10 x 195 8 x 255 10 x 195 6 x 295 10 x 195 4 x 305 10 x 195 4 x 330 10 x 195 4 x 365 10 x 205 1 x 365
390 10 x 215 10 x 295 8 x 215 8 x 295 8 x 235 6 x 305 8 x 255 4 x 330 8 x 295 2 x 365 8 x 305 2 x 380 5 x 305 1 x 390
10 x 235 8 x 235 8 x 305 6 x 255 6 x 330 6 x 290 4 x 360 6 x 305 2 x 370 6 x 330 1 x 390 3 x 330 1 x 410

MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

10 x 200 10 x 255 10 x 200 8 x 255 10 x 200 6 x 295 10 x 200 4 x 310 10 x 200 4 x 335 10 x 200 4 x 365 10 x 205 1 x 365
395 10 x 215 10 x 295 8 x 215 8 x 295 8 x 235 6 x 310 8 x 255 4 x 335 8 x 295 2 x 365 8 x 310 2 x 385 5 x 310 1 x 395
10 x 235 8 x 235 8 x 310 6 x 255 6 x 335 6 x 290 4 x 365 6 x 310 2 x 375 6 x 335 1 x 395 3 x 335 1 x 415
10 x 200 10 x 260 10 x 200 8 x 260 10 x 200 6 x 300 10 x 200 4 x 310 10 x 200 4 x 340 10 x 200 4 x 370 10 x 210 1 x 370
400 10 x 220 10 x 300 8 x 220 8 x 300 8 x 240 6 x 310 8 x 260 4 x 340 8 x 300 2 x 370 8 x 310 2 x 390 5 x 310 1 x 400
10 x 240 8 x 240 8 x 310 6 x 260 6 x 340 6 x 295 4 x 370 6 x 310 2 x 380 6 x 340 1 x 400 3 x 340 1 x 420
10 x 205 10 x 265 10 x 205 8 x 265 10 x 205 6 x 305 10 x 205 4 x 315 10 x 205 4 x 345 10 x 205 4 x 375 10 x 210 1 x 375
405 10 x 225 10 x 305 8 x 225 8 x 305 8 x 245 6 x 315 8 x 265 4 x 345 8 x 305 2 x 375 8 x 315 2 x 395 5 x 315 1 x 405
10 x 245 8 x 245 8 x 315 6 x 265 6 x 345 6 x 300 4 x 375 6 x 315 2 x 385 6 x 345 1 x 405 3 x 345 1 x 425
10 x 205 10 x 265 10 x 205 8 x 265 10 x 205 6 x 310 10 x 205 4 x 320 10 x 205 4 x 350 10 x 205 4 x 380 10 x 215 1 x 380
410 10 x 225 10 x 310 8 x 225 8 x 310 8 x 245 6 x 320 8 x 265 4 x 350 8 x 310 2 x 380 8 x 320 2 x 400 5 x 320 1 x 410
10 x 245 8 x 245 8 x 320 6 x 265 6 x 350 6 x 305 4 x 375 6 x 320 2 x 390 6 x 350 1 x 410 3 x 350 1 x 430
10 x 210 10 x 270 10 x 210 8 x 270 10 x 210 6 x 310 10 x 210 4 x 325 10 x 210 4 x 355 10 x 210 4 x 385 10 x 215 1 x 385
415 10 x 230 10 x 310 8 x 230 8 x 310 8 x 250 6 x 325 8 x 270 4 x 355 8 x 310 2 x 385 8 x 325 2 x 405 5 x 325 1 x 415
10 x 250 8 x 250 8 x 325 6 x 270 6 x 355 6 x 305 4 x 380 6 x 325 2 x 395 6 x 355 1 x 415 3 x 355 1 x 435
10 x 210 10 x 275 10 x 210 8 x 275 10 x 210 6 x 315 10 x 210 4 x 330 10 x 210 4 x 355 10 x 210 4 x 390 10 x 220 1 x 390
420 10 x 230 10 x 315 8 x 230 8 x 315 8 x 250 6 x 330 8 x 275 4 x 355 8 x 315 2 x 390 8 x 330 2 x 405 5 x 330 1 x 420
10 x 250 8 x 250 8 x 330 6 x 275 6 x 355 6 x 310 4 x 385 6 x 330 2 x 400 6 x 355 1 x 420 3 x 355 1 x 440
10 x 215 10 x 275 10 x 215 8 x 275 10 x 215 6 x 320 10 x 215 4 x 330 10 x 215 4 x 360 10 x 215 4 x 395 10 x 220 1 x 395
425 10 x 235 10 x 320 8 x 235 8 x 320 8 x 255 6 x 330 8 x 275 4 x 360 8 x 320 2 x 395 8 x 330 2 x 410 5 x 330 1 x 425
10 x 255 8 x 255 8 x 330 6 x 275 6 x 360 6 x 315 4 x 390 6 x 330 2 x 405 6 x 360 1 x 425 3 x 360 1 x 445
10 x 215 10 x 280 10 x 215 8 x 280 10 x 215 6 x 325 10 x 215 4 x 335 10 x 215 4 x 365 10 x 215 4 x 400 10 x 225 1 x 400
430 10 x 235 10 x 325 8 x 235 8 x 325 8 x 260 6 x 335 8 x 280 4 x 365 8 x 325 2 x 400 8 x 335 2 x 415 5 x 335 1 x 430
10 x 260 8 x 260 8 x 335 6 x 280 6 x 365 6 x 320 4 x 395 6 x 335 2 x 410 6 x 365 1 x 430 3 x 365 1 x 450
10 x 220 10 x 285 10 x 220 8 x 285 10 x 220 6 x 325 10 x 220 4 x 340 10 x 220 4 x 370 10 x 220 4 x 405 10 x 225 1 x 405
435 10 x 240 10 x 325 8 x 240 8 x 325 8 x 260 6 x 340 8 x 285 4 x 370 8 x 325 2 x 405 8 x 340 2 x 420 5 x 340 1 x 435
10 x 260 8 x 260 8 x 340 6 x 285 6 x 370 6 x 320 4 x 400 6 x 340 2 x 415 6 x 370 1 x 435 3 x 370 1 x 455
10 x 220 10 x 285 10 x 220 8 x 285 10 x 220 6 x 330 10 x 220 4 x 345 10 x 220 4 x 375 10 x 220 4 x 410 10 x 230 1 x 410
440 10 x 240 10 x 330 8 x 240 8 x 330 8 x 265 6 x 345 8 x 285 4 x 375 8 x 330 2 x 410 8 x 345 2 x 425 5 x 345 1 x 440
10 x 265 8 x 265 8 x 345 6 x 285 6 x 375 6 x 325 4 x 405 6 x 345 2 x 420 6 x 375 1 x 440 3 x 375 1 x 460
10 x 225 10 x 290 10 x 225 8 x 290 10 x 225 6 x 335 10 x 225 4 x 345 10 x 225 4 x 380 10 x 225 4 x 415 10 x 230 1 x 415
445 10 x 245 10 x 335 8 x 245 8 x 335 8 x 265 6 x 345 8 x 290 4 x 380 8 x 335 2 x 415 8 x 345 2 x 430 5 x 345 1 x 445
10 x 265 8 x 265 8 x 345 6 x 290 6 x 380 6 x 330 4 x 410 6 x 345 2 x 425 6 x 380 1 x 445 3 x 380 1 x 465
MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
10 x 225 10 x 295 10 x 225 8 x 295 10 x 225 6 x 340 10 x 225 4 x 350 10 x 225 4 x 385 10 x 225 4 x 420 10 x 235 1 x 420
450 10 x 250 10 x 340 8 x 250 8 x 340 8 x 270 6 x 350 8 x 295 4 x 385 8 x 340 2 x 420 8 x 350 2 x 435 5 x 350 1 x 450
10 x 270 8 x 270 8 x 350 6 x 295 6 x 385 6 x 335 4 x 415 6 x 350 2 x 430 6 x 385 1 x 450 3 x 385 1 x 475
10 x 230 10 x 295 10 x 230 8 x 295 10 x 230 6 x 340 10 x 230 4 x 355 10 x 230 4 x 385 10 x 230 4 x 425 10 x 235 1 x 425
455 10 x 250 10 x 340 8 x 250 8 x 340 8 x 275 6 x 355 8 x 295 4 x 385 8 x 340 2 x 425 8 x 355 2 x 440 5 x 355 1 x 455
10 x 275 8 x 275 8 x 355 6 x 295 6 x 385 6 x 335 4 x 420 6 x 355 2 x 430 6 x 385 1 x 455 3 x 385 1 x 480
10 x 230 10 x 300 10 x 230 8 x 300 10 x 230 6 x 345 10 x 230 4 x 360 10 x 230 4 x 390 10 x 230 4 x 430 10 x 240 1 x 430
460 10 x 255 10 x 345 8 x 255 8 x 345 8 x 275 6 x 360 8 x 300 4 x 390 8 x 345 2 x 430 8 x 360 2 x 445 5 x 360 1 x 460
10 x 275 8 x 275 8 x 360 6 x 300 6 x 390 6 x 340 4 x 425 6 x 360 2 x 435 6 x 390 1 x 460 3 x 390 1 x 485
10 x 235 10 x 300 10 x 235 8 x 300 10 x 235 6 x 350 10 x 235 4 x 365 10 x 235 4 x 395 10 x 235 4 x 430 10 x 240 1 x 430
465 10 x 255 10 x 350 8 x 255 8 x 350 8 x 280 6 x 365 8 x 300 4 x 395 8 x 350 2 x 430 8 x 365 2 x 450 5 x 365 1 x 465
10 x 280 8 x 280 8 x 365 6 x 300 6 x 395 6 x 345 4 x 430 6 x 365 2 x 440 6 x 395 1 x 465 3 x 395 1 x 490
10 x 235 10 x 305 10 x 235 8 x 305 10 x 235 6 x 355 10 x 235 4 x 365 10 x 235 4 x 400 10 x 235 4 x 435 10 x 245 1 x 435
470 10 x 260 10 x 355 8 x 260 8 x 355 8 x 280 6 x 365 8 x 305 4 x 400 8 x 355 2 x 435 8 x 365 2 x 455 5 x 365 1 x 470
10 x 280 8 x 280 8 x 365 6 x 305 6 x 400 6 x 350 4 x 430 6 x 365 2 x 445 6 x 400 1 x 470 3 x 400 1 x 495
10 x 240 10 x 310 10 x 240 8 x 310 10 x 240 6 x 355 10 x 240 4 x 370 10 x 240 4 x 405 10 x 240 4 x 440 10 x 245 1 x 440
475 10 x 260 10 x 355 8 x 260 8 x 355 8 x 285 6 x 370 8 x 310 4 x 405 8 x 355 2 x 440 8 x 370 2 x 460 5 x 370 1 x 475
10 x 285 8 x 285 8 x 370 6 x 310 6 x 405 6 x 350 4 x 435 6 x 370 2 x 450 6 x 405 1 x 475 3 x 405 1 x 500
10 x 240 10 x 310 10 x 240 8 x 310 10 x 240 6 x 360 10 x 240 4 x 375 10 x 240 4 x 410 10 x 240 4 x 445 10 x 250 1 x 445
480 10 x 265 10 x 360 8 x 265 8 x 360 8 x 290 6 x 375 8 x 310 4 x 410 8 x 360 2 x 445 8 x 375 2 x 465 5 x 375 1 x 480
10 x 290 8 x 290 8 x 375 6 x 310 6 x 410 6 x 355 4 x 440 6 x 375 2 x 455 6 x 410 1 x 480 3 x 410 1 x 505
10 x 245 10 x 315 10 x 245 8 x 315 10 x 245 6 x 365 10 x 245 4 x 380 10 x 245 4 x 410 10 x 245 4 x 450 10 x 250 1 x 450
485 10 x 265 10 x 365 8 x 265 8 x 365 8 x 290 6 x 380 8 x 315 4 x 410 8 x 365 2 x 450 8 x 380 2 x 470 5 x 380 1 x 485
10 x 290 8 x 290 8 x 380 6 x 315 6 x 410 6 x 360 4 x 445 6 x 380 2 x 460 6 x 410 1 x 485 3 x 410 1 x 510
10 x 245 10 x 320 10 x 245 8 x 320 10 x 245 6 x 370 10 x 245 4 x 380 10 x 245 4 x 415 10 x 245 4 x 455 10 x 255 1 x 455
490 10 x 270 10 x 370 8 x 270 8 x 370 8 x 295 6 x 380 8 x 320 4 x 415 8 x 370 2 x 455 8 x 380 2 x 475 5 x 380 1 x 490
10 x 295 8 x 295 8 x 380 6 x 320 6 x 415 6 x 365 4 x 450 6 x 380 2 x 465 6 x 415 1 x 490 3 x 415 1 x 515
10 x 250 10 x 320 10 x 250 8 x 320 10 x 250 6 x 370 10 x 250 4 x 385 10 x 250 4 x 420 10 x 250 4 x 460 10 x 255 1 x 460
495 10 x 270 10 x 370 8 x 270 8 x 370 8 x 295 6 x 385 8 x 320 4 x 420 8 x 370 2 x 460 8 x 385 2 x 480 5 x 385 1 x 495
10 x 295 8 x 295 8 x 385 6 x 320 6 x 420 6 x 365 4 x 455 6 x 385 2 x 470 6 x 420 1 x 495 3 x 420 1 x 520

MAX Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

10 x 250 10 x 325 10 x 250 8 x 325 10 x 250 6 x 375 10 x 250 4 x 390 10 x 250 4 x 425 10 x 250 4 x 465 10 x 260 1 x 465
500 10 x 275 10 x 375 8 x 275 8 x 375 8 x 300 6 x 390 8 x 325 4 x 425 8 x 375 2 x 465 8 x 390 2 x 485 5 x 390 1 x 500
10 x 300 8 x 300 8 x 390 6 x 325 6 x 425 6 x 370 4 x 460 6 x 390 2 x 475 6 x 425 1 x 500 3 x 425 1 x 525
10 x 255 10 x 330 10 x 255 8 x 330 10 x 255 6 x 380 10 x 255 4 x 395 10 x 255 4 x 430 10 x 255 4 x 470 10 x 265 1 x 470
505 10 x 280 10 x 380 8 x 280 8 x 380 8 x 305 6 x 395 8 x 330 4 x 430 8 x 380 2 x 470 8 x 395 2 x 490 5 x 395 1 x 505
10 x 305 8 x 305 8 x 395 6 x 330 6 x 430 6 x 375 4 x 465 6 x 395 2 x 480 6 x 430 1 x 505 3 x 430 1 x 530
10 x 255 10 x 330 10 x 255 8 x 330 10 x 255 6 x 385 10 x 255 4 x 400 10 x 255 4 x 435 10 x 255 4 x 475 10 x 265 1 x 475
510 10 x 280 10 x 385 8 x 280 8 x 385 8 x 305 6 x 400 8 x 330 4 x 435 8 x 385 2 x 475 8 x 400 2 x 495 5 x 400 1 x 510
10 x 305 8 x 305 8 x 400 6 x 330 6 x 435 6 x 375 4 x 470 6 x 400 2 x 485 6 x 435 1 x 510 3 x 435 1 x 535
10 x 260 10 x 335 10 x 260 8 x 335 10 x 260 6 x 385 10 x 260 4 x 400 10 x 260 4 x 440 10 x 260 4 x 480 10 x 270 1 x 480
515 10 x 285 10 x 385 8 x 285 8 x 385 8 x 310 6 x 400 8 x 335 4 x 440 8 x 385 2 x 480 8 x 400 2 x 500 5 x 400 1 x 515
10 x 310 8 x 310 8 x 400 6 x 335 6 x 440 6 x 380 4 x 475 6 x 400 2 x 490 6 x 440 1 x 515 3 x 440 1 x 540
10 x 260 10 x 340 10 x 260 8 x 340 10 x 260 6 x 390 10 x 260 4 x 405 10 x 260 4 x 440 10 x 260 4 x 485 10 x 270 1 x 485
520 10 x 285 10 x 390 8 x 285 8 x 390 8 x 310 6 x 405 8 x 340 4 x 440 8 x 390 2 x 485 8 x 405 2 x 505 5 x 405 1 x 520
10 x 310 8 x 310 8 x 405 6 x 340 6 x 440 6 x 385 4 x 480 6 x 405 2 x 495 6 x 440 1 x 520 3 x 440 1 x 545
10 x 265 10 x 340 10 x 265 8 x 340 10 x 265 6 x 395 10 x 265 4 x 410 10 x 265 4 x 445 10 x 265 4 x 490 10 x 275 1 x 490
525 10 x 290 10 x 395 8 x 290 8 x 395 8 x 315 6 x 410 8 x 340 4 x 445 8 x 395 2 x 490 8 x 410 2 x 510 5 x 410 1 x 525
10 x 315 8 x 315 8 x 410 6 x 340 6 x 445 6 x 390 4 x 485 6 x 410 2 x 500 6 x 445 1 x 525 3 x 445 1 x 550
10 x 265 10 x 345 10 x 265 8 x 345 10 x 265 6 x 400 10 x 265 4 x 415 10 x 265 4 x 450 10 x 265 4 x 495 10 x 275 1 x 495
530 10 x 290 10 x 400 8 x 290 8 x 400 8 x 320 6 x 415 8 x 345 4 x 450 8 x 400 2 x 495 8 x 415 2 x 515 5 x 415 1 x 530
10 x 320 8 x 320 8 x 415 6 x 345 6 x 450 6 x 390 4 x 490 6 x 415 2 x 505 6 x 450 1 x 530 3 x 450 1 x 555
10 x 270 10 x 350 10 x 270 8 x 350 10 x 270 6 x 400 10 x 270 4 x 415 10 x 270 4 x 455 10 x 270 4 x 500 10 x 280 1 x 500
535 10 x 295 10 x 400 8 x 295 8 x 400 8 x 320 6 x 415 8 x 350 4 x 455 8 x 400 2 x 500 8 x 415 2 x 520 5 x 415 1 x 535
10 x 320 8 x 320 8 x 415 6 x 350 6 x 455 6 x 395 4 x 490 6 x 415 2 x 510 6 x 455 1 x 535 3 x 455 1 x 560
10 x 270 10 x 350 10 x 270 8 x 350 10 x 270 6 x 405 10 x 270 4 x 420 10 x 270 4 x 460 10 x 270 4 x 500 10 x 280 1 x 500
540 10 x 295 10 x 405 8 x 295 8 x 405 8 x 325 6 x 420 8 x 350 4 x 460 8 x 405 2 x 500 8 x 420 2 x 525 5 x 420 1 x 540
10 x 325 8 x 325 8 x 420 6 x 350 6 x 460 6 x 400 4 x 495 6 x 420 2 x 515 6 x 460 1 x 540 3 x 460 1 x 565
10 x 275 10 x 355 10 x 275 8 x 355 10 x 275 6 x 410 10 x 275 4 x 425 10 x 275 4 x 465 10 x 275 4 x 505 10 x 285 1 x 505
545 10 x 300 10 x 410 8 x 300 8 x 410 8 x 325 6 x 425 8 x 355 4 x 465 8 x 410 2 x 505 8 x 425 2 x 530 5 x 425 1 x 545
10 x 325 8 x 325 8 x 425 6 x 355 6 x 465 6 x 405 4 x 500 6 x 425 2 x 520 6 x 465 1 x 545 3 x 465 1 x 570
10 x 275 10 x 360 10 x 275 8 x 360 10 x 275 6 x 415 10 x 275 4 x 430 10 x 275 4 x 470 10 x 275 4 x 510 10 x 285 1 x 510
550 10 x 305 10 x 415 8 x 305 8 x 415 8 x 330 6 x 430 8 x 360 4 x 470 8 x 415 2 x 510 8 x 430 2 x 535 5 x 430 1 x 550
10 x 330 8 x 330 8 x 430 6 x 360 6 x 470 6 x 405 4 x 505 6 x 430 2 x 525 6 x 470 1 x 550 3 x 470 1 x 580