12 Week Plan
12 Week Plan
Endorsed by
S T E P:
Tests must be
Test procedures must .
Testing must be done in the same order with
the same equipment and on the same surface
.
Regression Analysis
Beta Weight T Test
VJ .331 4.388
AG .189 2.236
10 .047 .370
Personal Information
Name:
Semester:
Height: Weight:
Age: Date:
Print Test Data Performance Tests
Collection Cards Test Score
Percentile
Rank
Goal
Average Percentile
Rank
Comments
What I am going to do to reach my goals!
Performance Tests
70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85 Percentile
Test Score Goal
Rank
Vertical
60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96
Jump 27.25 69
Pro-Agility
50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09 Run 4.98 45
10 or 40
Yard Dash 1.92 55
40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24
Average Percentile
30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37 Rank 56
20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48 Comments
What I am going to do to reach my goals!
Name
Semester
Date Age
16
Performance Evaluation
Weight Height Profile
Vertical Pro-Agility 10-Yard Dash Average Percentile
Jump Run (or 40-Yard Dash) Rank
90
80
70
60
27.25 56
50
1.92 Pre-Test
40
4.98
30
20
10
Attendance Coaches Comments
# of Days # of Days # of Days % of Days
Present Total Missed Present
S T E P:
Improve each
time they test.
Improve
every test period.
Men 16 y Performance Score & Percentile Rank
Percentile Vertical Pro-Agility 10-Yard 40-Yard
Rank Jump Run Dash Dash Personal Information
inches seconds seconds seconds Name:
Semester:
90 30.75 < 4.25 > 1.67 > 4.75 >
Height: Weight:
80 29.25 - 30.5 4.38 - 4.26 1.72 - 1.68 4.84 - 4.76 Age: 16 Date:
Performance Tests
70 27.5 - 29 4.53 - 4.39 1.78 - 1.73 4.95 - 4.85
Percentile
Test Score Goal
Rank
60 25.5 - 27.25 4.70 - 4.54 1.86 - 1.79 5.08 - 4.96 Vertical
Jump 27.25 69 29
Pro-Agility
50 23.25 - 25.25 4.89 - 4.71 1.95 - 1.87 5.23 - 5.09 Run 4.98 45 4.70
10 or 40
40 21.25 - 23 5.06 - 4.90 2.03 - 1.96 5.36 - 5.24 Yard Dash 1.92 55 1.82
Average Percentile
30 19.5 - 21 5.21 - 5.07 2.09 - 2.04 5.47 - 5.37 Rank 56
20 18 - 19.25 5.34 - 5.22 2.14 - 2.10 5.56 - 5.48 Comments
What I am going to do to reach my goals!
10 < 17.75 > 5.35 > 2.15 > 5.57
Name
Semester
Date Age
16
Performance Evaluation
Weight Height Profile
Vertical Pro-Agility 10-Yard Dash Average Percentile
Jump Run (or 40-Yard Dash) Rank
90
80
70 29
1.82 Goals
60 4.70
27.25 56
50
1.92 Pre-Test
40
4.98
30
20
10
Attendance Coaches Comments
# of Days # of Days # of Days % of Days
Present Total Missed Present
Name
Semester
Date Age
16
Performance Evaluation
Weight Height Profile
Vertical Pro-Agility 10-Yard Dash Average Percentile
Jump Run (or 40-Yard Dash) Rank
90
Post-Test
80 29.5
70 29 1.79 71
Goals
60 4.70 4.74 1.82
27.25 56
50
1.92 Pre-Test
40
4.98
30
20
10
Attendance Coaches Comments
# of Days # of Days # of Days % of Days
Present Total Missed Present
46 48 2 96
S T E P:
Improve
Increase
Increase
Train in the
during the season
the chance for
When athletes
learn to train
explosively, more
fast twitch
muscle fibers are
used.
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Intensity Volume
If 300 lbs. is the maximum Multiply the number of sets
load, 50% intensity would times the number of reps
be 150 lbs. 75% intensity 3 sets of 10 = volume of 30.
would be 225 lbs.
5 Lift Warm-up Lift Warm-up Lift Warm-up Lift Warm-up
NutrItIon
Cleans Squat Cleans Squat
High Pull RDL High Pull Clean Deadlift
Jammer Bench Jammer Incline
5 Warm-up Lift Warm-up Warm-up Lift Warm-up
NutrItIon
Squat Squat
RDL Clean Deadlift
Bench Bench
Explosive Explosive
25 Cleans Cleans
High Pull High Pull
Jammer Jammer
Biceps Biceps
Pulling Choice Pulling Choice
Abs Abs
5 Stretching Stretching
Weeks 7-8 Add Agility Drills
5 Warm-up Warm-up Warm-up Warm-up
NutrItIon
Four Stations Four Stations
5 Warm-up Warm-up Warm-up Warm-up
NutrItIon
20 Speed Cond Agility Cond Speed Cond Agility Cond
135 135
7 7
163.5
Monday & Thursday
Lifting Warm-up Sets x Reps
2 x 10 each
1. Arm Swings small then large
2 x 10
2. Hurdle Under
2 x 10
3. Bodyweight Squat
Lifts
1. Rack Jump or Clean 3x5
2. Jammer Rotation or Extension 3 x 5
3. DB Power Jumps 3x5
4. Pulling Choice 3 x 10
5. Pulling Choice 3 x 10
6. Biceps Choice 3 x 10
7. Ab Planks 3 x time
Tuesday & Friday
Lifting Warm-up Sets x Reps
2 x 10 each
1. Arm Swings small then large
2 x 10
2. Hurdle Under
2 x 10
3. Bodyweight Squat
Lifts
1. Neutral Back Squat
2. RDL 3 x 10
3. Single Leg Choice 3 x 10
4. Jammer Press 3 x 10
5. Pushing Choice 3 x 10
6. Triceps Choice 3 x 10
7. Shoulder Raises 3 x 10
8. Ab Choice 3 x 10 ea
Monday & Thursday
Conditioning Warm-up
Do the dynamic warm-up drills working through full ranges
of motion of major joints
Monday
Lifting Warm-up Sets x Reps
2 x 10 each
1. Arm Swings small then large
2 x 10
2. Hurdle Under
2 x 10
3. Bodyweight Squat
Lifts
1. Squats 3x5
2. RDL 3x5
3. Pushing Choice 3x5
4. Triceps Choice 3x5
5. Ab Choice 3x
Wednesday
Lifting Warm-up Sets x Reps
2 x 10 each
1. Arm Swings small then large
2 x 10
2. Hurdle Under
2 x 10
3. Bodyweight Squat
Lifts
1. Cleans 3x5
2. Jammers
3x5
3. Pulling Choice
4. Pulling Choice 3x5
5. Ab Planks 3x5
3 x time
Take a look at the calendar and determine which months
your athletes will be and which months they will
be .
If the athlete is in-season twice a year, then divide the year
into .
before testing
Download the
Enter scores &
email back to Jake Wurth @