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70 lb for 3 reps (40% RM) 95 lb for 3 reps (50% RM) 115 lb for 1 rep (60% RM) 135 lb for 1 rep (70% RM) 155 lb for 1 rep (80% RM) 175 lb for 1 rep (90% RM) 190 lb for 1 rep (103% RM)

This setup is for someone who lifts 185 lb for their 1 rep max (RM). 45 lbs for 3 sets of 5 reps (25% RM)

Training: Phase 5: Sample Week

LSD = Running a Long Slow Distance at a moderate pace.

Training: Phase May-June

CLIENT: You PHASE: May-June LENGTH: 4 weeks GOAL: Main./Spec.Endurance LEGEND: Paired = #’s

Training: Phase May-June: Workout #1

Training: Phase May-June: Workout #2

Training: Phase May-June: Sample Week

These workouts are designed to maximize all strength systems within the season.

Training: Phase July-August: Workout #1

CLIENT: You PHASE: July/August LENGTH: 4 weeks GOAL: Peak LEGEND: Paired = #’s

Phase July-August: Workout #1

X = Full Speed

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