2011 CN Freshmen Workout
2011 CN Freshmen Workout
September 1, 2011
(Thurs)
at Glenville State, WV
07:00 PM
(Thurs)
at Lenoir-Rhyne*
07:00 PM
Newberry*
01:00 PM
October 1, 2011
at Wingate College*
01:00 PM
October 8, 2011
Catawba*
01:00 PM
01:00 PM
UNC Pembroke
01:00 PM
Brevard College*
01:00 PM
November 5, 2011
Tusculum College*
01:00 PM
01:00 PM
NCAA Playoffs
TBA
CARSON
NEWMAN
C
FOOTBALL DEPARTMENT
Ken Sparks Athletic Complex - 904 E. Moutcastle St. - Jefferson City, TN 37760 - www.cn.edu
CARSON-NEWMAN FOOTBALL SUMMER CONDITIONING GUIDE 2011
Dear Eagle,
There are approximately 12 weeks until reporting date for fall camp. I know this seems like a long time; however,
it will go fast, and for us to win in the fall, we must prepare now. We will report to camp on the 5th of August.
You will be receiving letter in the mail to further inform you of these dates and times.
You represent one of the nest groups of athletes that Carson-Newman has ever looked forward to in terms of
incoming freshman and returning veterans this fall. Because of this, more will be required of you physically than
of any other previous group. You are more than capable of meeting this task.
The following pages should be read very carefully so you understand exactly what will be required when you
return. If, after reading the entire program you nd there are some questions, feel free to call the football ofce
and ask for Coach Redding.
You must do all elements of the total program to ensure that next year you remain healthy and achieve all your
goals. You must concentrate on all the following.
1. Flexibility Strength
2. Muscular Strength
3. Muscular Endurance
4. Aerobic Conditioning
5. Anaerobic Conditioning
Failure to work hard on any one of these could result in injury, loss of playing time, or an all-around bad year.
Remember, you are ONLY as strong as your weakest muscle. Injuries will seek you out and attack your weak
area. You must prevent this.
Remember, you are now an established college football player due the respect and responsibility for such a
position. For that reason, we expect you to return in top physical condition ready to meet the challenges and
WIN!!
Lets prepare to be great in 11!
Respectfully,
Ken Sparks
Head Football Coach
TOC
NAME ______________________
GOAL SETTING/ TEAM ACCOUNTABILITY
We are rm believers in goal setting. Without concrete goals a persons path will be much longer to
success. Goals should act as check points along the path to achievement.
All of your goals must be meaningful to YOU, remember that the TEAM we all represent will be a direct
reection of the goals we have set for ourselves. Our goals should be realistic and obtainable through a careful
plan of hard work and dedication. Together Everyone Acheives More (TEAM) is something to always keep
in mind when planning your personal goals and those goals should be helping US build a team that will serve
a higher purpose than ourselves.
Successful Student Athletes set long term and short-term goals, designed for them to reach their optimum
level of performance. For example, if your goal is to squat 500 pounds and you are presently able to squat 300,
a good goal for this off-season cycle might be 370 or 350. Although
you are still thinking of the long-term goal, your focus must be on
600 YARD SHUTTLE TEST
short term. Another example is the fall camp conditioning test. the
Fall Camp Conditioning Test
times listed on this page are what you must meet to pass the fall
conditioning test when you report. One of your goals should be to
All Skill ........58 seconds (sec.)
meet the desired time for your position. We have also have listed
LB & TE .......60 sec.
some overall program minimums for two particular areas, fortyyard-dash time and 225 pound bench maximum repititions, these are
OL & DL ......62 sec.
areas that you should be focusing on to meet and exceed as much as
We must all throw ourselves full-speed into a plan of action
MINIMUMS TO SHOOT FOR possible.
to achieve our goals. This book outlines our plan of action.
40 YARD DASH
All Skill ...... Less Than 4.6 sec.
LB & TE ..... Less than 4.8 sec.
OL & DL .... Less Than 5.0 sec.
YOU should write your goals down. Use personal pronouns such
as you or I. Example: I will squat 500 pounds at the end of the cycle. I
will vertical jump 30 on max day. Use the chart below to get started.
Fill in where you are starting on a lift and where you want to be at the
end of the summer.
You must read your goal regularly.
You must visualize yourself obtaining the goal.
See yourself having already obtained it.
NOW
I Bench __________________
I Squat ___________________
I Clean ___________________
Along with goal setting, two other techniques used by most successful people are mental
rehearsal and the ability to focus.
Mental rehearsal means that you take the time, perhaps right before you go to sleep, to
mentally see yourself performing your skill or activity, and see yourself doing it well. This
off-season, you should know through the percentages the exact weights you will be attempting
each workout. See yourself doing these lifts before you attempt each workout. See yourself
doing these lifts before you come to the weight room and half of the battle is won. You will
have already programmed your subconscious to get the lift. You will get the lift.
Another important ability is the ability to concentrate on what you are doing. You have
to be able to block out all the distractions as you prepare to have a great effort. This is what
intensity is all about. You cant carry outside problems into the weight room or the practice
eld and really achieve. Mental rehearsal helps you develop the ability to focus and goal
setting helps with mental rehearsal.
If these concepts seem strange to you, they shouldnt, they are used by successful athletes
and successful people in all walks of life. The ability to set and reach goals separates the
achievers and the non-achievers.
Do you not know? Have you not heard? The Lord is the
ever lasting God, the Creator of the ends of the earth.
He will not grow tired or weary, and his
understanding no one can fathom. 29 He
gives strength to the weary and increases the
power of the weak. 30 Even youths grow tired
and weary and young men stumble and fall;
31
but those who hope in the Lord will renew
their strength. They will soar on wings like
eagles; they will run and not grow weary,
they will walk and not be faint.
28
~Isaiah 40:28-31
5
Do you Know that in a race all the runners run, but only one gets the prize? Run in
such a way as to get the prize. 25 Everyone who competes in the games goes into strict
training. They do it to get a crown that will last forever. 26 Therefore I do not run like a
man aimlessly; I do not ght like a man beating the air. 27 No, I beat my body and make
it my slave so that after I have preached to others, I myself will not be disqualied for
the prize.
24
~1 Corinthians 9:24-27
11 FLEXIBILITY EXCERCISES
1. HAMSTRING STRETCH
6. WINDMILL
2. SPLIT
7. SHOULDER STRETCH
8. LEGS OVER
4. WISHBONE
9. KNEEL STRETCH
5. LEG LIFT
10. LEG V
11. WIDE STRADDLE
7
11 FLEXIBILITY EXCERCISES
Windmill
(Hamstring Groin Hips)
Lying on back touch toes to
hand with arms extended to side.
Alternate.
6
1
Hamstring Stretch
(Hamstring Lower Back)
Standing position legs straight. Pull chin to
knees. Place hands behind ankles.
Split
(Hamstring Groin)
Standing position spread
legs slowly going out as far as
possible.
Wishbone
(Groin)
Seated position pull feet to crotch. Place
hands on knees push slowly downward.
Leg Lift
(Hamstring)
Seated position elevate straight leg to ear.
Hold for six seconds alternate legs
Shoulder Stretch
(Shoulders)
Seated position stretch arms out behind
you as far as you can.
Legs Over
(Hips Abdomen Shoulders)
Lying on back fully extended hips.
Kneel Stretch
(Thigh)
Kneeling position put hands on buttocks push
hips forward and arch the back. Slowly lean head
and shoulders back as far as possible.
10
Leg V
(Hamstring Groin Shoulders)
Seated position legs straddled and straight. Place hands on
back of ankle. Slowly pull chin to knee. Alternate legs.
11
Wide Straddle
(Middle)
Seated position legs straddled and straight put chin to oor.
PNF FLEXIBILITY
VETERANS ONLY
Note: Because of the complexity of the following in execution and spotting by a partner only veteran
players who participated with it during the spring may utilize it in their programs.
EXPLANATION:
PNF exibility exercises, simply put are 3 series of isometric contractions done at resulting increased
range angles.
The exerciser takes the body part being stretched as far in the given range of motion possible. The Spotter
then moves to block the new range from any further return. The spotter will ask the exerciser to isometrically
contract to the given commands by counting, Ready, Exercise, 1, 2, 3, 4, 5,6, and Relax. It is imperative then
when the exerciser relaxes that the spotter also relaxes as not to prematurely jam the leg or arm past the
ex point prematurely. Total relations for at least 2 seconds should be attempted and then a new and increased
range found. This procedure is repeated for a total of 3 sets with each body part exed.
It is important that a constant maximum isometric effort is exerted for each of the 3 sets attempted.
1. Hip Extensor I
Position: Legs are together
Commands: Down-Out-Rotate Out
Spotter: Knee inside of legs, pull the knee, push the toe
2. Hip Extensor II
Position: Legs are wide
Commands: Down-in-rotate in
Spotter: knee inside of legs, pull the knee, push the toe
6. Shoulder extensors
Position: Sit-up, feet together. Arms are locked out and held
vertical, far back as possible. Attempt with straight-arm to
drive arms down and rotate arms and thumbs inward.
Commands: Down and Rotate
Spotter: Turn knee sidewards in middle of back Pull arms
by wrists and resist.
7. Shoulder Abductors @ 45 degree
Position: Same as shoulder extensors
Commands: In and Rotate Thumbs Out
Spotter: Same as shoulder extensors
3. Hip Abductor I
Position: sit-up, legs spread
Commands: squeeze legs together, rotate thighs in
Spotter: block foot with heel of hand, block other foot with 8. Shoulder Horizontal Abductors
at foot.
Position: Sit up, feet together, arm locked horizontally.
Commands: Pull around and turn shoulder girdle down
4. Hip Abductor II
Spotter: grab exercisers wrists and begin bringing arms
Position: on back, legs spread, grab heel of spotters shoe. around to back horizontally as far as possible palms
Commands: Squeeze legs together, rotate thighs in
facing each other.
Spotter: Hands above knee on top of thigh
9. Shoulder Internal Rotators
5. Trunk Lateral Flexors
Position: Standing up with arm to side and held up at 90
Position: Sit-up, toes together, knees together
degrees from shoulder, Throwing Motion
Commands: Down and Rotate Wrists Out
Commands: Rt. to left, pull straight, left to right
Spotter: chest partner, grab under both thighs and hold. Spotter: Stand facing to side of exerciser with opposite
Face up.
hand holding elbow still and horizontal. Exercise hand
goes under upper arm and around as to grab exercisers
wrist. This should create a block and also add resistance
to any wrist rotation attempted.
ABDOMINAL ROUTINE:
Attention: Whenever possible do a set of Rotator Specials with a partner including manual resistance.
You can add resistance with surgical tubing or a 5 lb weight.
10
The position specic agilities and the interval running program is designated for every day this summer
and should be run opposite of the day with regards to lifting weights or the metabolic speed program
preferably in the morning with the weights and metabolic programs coming late in the day if possible.
The interval program gives distances with certain time requirements, rest time requirements stated on the
following pages for the three groups of football players. The program should be ran on a track with landmarks
designating 100-meter or 110-yard increments for pacing purposes. You use a stop-watch and plot your time
splits according to the time requirements for each distance to ensure you cross each nish line on time. The
intervals and times for each group are listed on the Summer Running Program Chart (Pages 18-20).
Immediately upon crossing the nish, clear your watch and time rest for 20 seconds. During this 20 seconds
you should nd your pulse rate on your neck (Carotid Artery). At the end of 20 seconds begin counting the
number of beats for the next 10 seconds until 30 seconds.
The following is a good rule of thumb to see how your conditioning is progressing. For a male athlete 1823 years-of age, 80% of your maximum heart rate should be 27 beats for the 10 second count. Following each
run. Your rest time before you attempt another run is based on a ratio described earlier.
You should take a new heart rate for 10 seconds at exactly 1/2 way into the rest time designated for that
particular interval. For your age level, it should be exactly 17 beats.
These times will remain constant for you through the summer.
If, when nished running, your exercise rate is greater than 27 your endurance is not at its best. Likewise,
if it under 27 the better it is.
The same logic can be used at the heart rate taken at 1/2 way through the assigned rest time. If it is over 17
beats your recovery phase needs improving. The amount under 17 indicates better conditioning.
Remember, These pulse rates are only targets of where you should be, the lower the better.
The position specic agilities portion of the summer running program designates an increasing number of
sets each week for four agilities of your choosing to be performed with a 3 minute rest in between. The drills
are to help develop power, explosiveness and quickness. The number of agilities performed each time is four
with the number of sets increasing every two weeks. Each agility is illustarted on the Agility Description page.
Each drill can be changed to incorporate lateral shufe, and backpedaling through the entire drill or just in
parts of the drill to vary the workout and to focus on specic skills for your position.
You should choose drills from those drills listed making sure to vary the distances accordingly. For example,
Groups II & III should choose at least 2 drills, of the 4 you choose, that have six or seven-cones and Group
I should choose two drills of your 4 drill choice, that have 5 or more cones each time you run agilities. Other
than those requirements you can choose the drill of your choice from the 20 listed (Pages 16-17). Groups will
remain the same for the agilities with the sets and distances listed on the Summer Running Program By Week
Charts (Pages 18-20). It is not necessary for you to have cones to do the agility drills you can use anything that
will mark a spot for your visual reference.
12
The time requirement progresses through the 12 week program as to ensure improved performance and
improved conditioning in all three energy systems of the body.
It is extremely important that you begin immediately on the rst week and follow it faithfully and regularly.
You cannot develop the level of conditioning for only 4 weeks. It takes 12 weeks to develop. Also, in August
you will be able to attack and be your best, the coaches will play those who have prepared.
13
14
The goal of this program is for you to be able to complete three to four quarters of the program prescribed
for your position. There are two rest periods per quarter and a rest period at the end of each quarter. It is
imperative that you go as fast as possible on each sprint, with maximum effort, treating each sprint the same
regardless of distance so as to gain the full effect of the speed program. To Get Fast You MUST Run Fast!
One of the outstanding features of the program is that you can cover the distances suggested in any
direction. So you can stimulate not only straight ahead speed but also movements that are characteristic of
your position.
EXAMPLES:
Each position is programmed individually to bouts of exercise and rest that simulate playing requirements.
(See following page for individual programs). As mentioned, you should run the distance described as fast as
possible and then rest for the time allotted. It is important to go all out for each bout of exercise and only
rest as outlined. The program is divided into Quarters with the 2nd, 3rd and 4th being replications of the 1st
quarter.
During the training you should keep track of your quarter times and the total exercise time. As you become
better conditioned, the quarter times and total time should be less. A comparison of the 1 to 2, 3, and 4 quarters
should indicate your degree of football endurance and if your 2nd, 3rd or 4th quarter time is more than
your 1st quarter time, you should spend additional effort to develop more endurance. (Additional distance
running).
This program can be run alone but it will be easier if you have someone to run the watch and mark the spot
you have to run to. You want to strive to only rest 15 seconds (not 14 or 16 seconds), and to run every yard of
the suggested distance, AS FAST AS POSSIBLE. GET FAST!
You should mark off a 50-yard area, or use a football eld. The person helping you goes to the spot you are
to run to, and tells you when to start. Once you cross the line you were running to, he starts the fteen-second
rest time, while at the same time, he then moves to the next yard marker you have to run to. He then will give
you a 3-2-1 call and you are off running to him once more. This procedure continues until all 26 runs have
been completed. This will then constitute one quarter. You will wait 3 minutes and repeat all 26 runs again. At
half time you will rest 5 minutes then go through the 3rd quarter as you did the rst two quarters.
In the beginning you may nd it difcult to complete one quarter, but you should start with one quarter and
progress to four quarters before reporting to camp. See the Summer Running By Week Charts (Page 18-20)
for a prescribed progression to acheive the 4 quarters goal by our report date.
15
16
15
24
40
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
*Rest 3 Minutes*
18
18
10
40
10
15
15
15
15
15
15
15
15
15
15
Rest Time
(sec.)
*Rest 3 Minutes*
50
40
24
10
40
Distance
Sequence
(yds.)
OFF. LINEMAN
10
10
15
15
15
15
15
15
15
15
15
15
Rest Time
(sec.)
15
15
15
15
15
15
15
15
15
15
15
24
40
15
15
15
15
15
15
*Rest 3 Minutes*
18
18
40
10
*Rest 3 Minutes*
50
40
24
40
Distance
Sequence
(yds.)
10
10
50
40
40
14
12
50
40
*Rest 3 Minutes*
40
15
12
40
40
12
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Rest Time
(sec.)
*Rest 3 Minutes*
Sequence
Distance
(yds.)
10
10
15
15
15
15
15
15
15
15
15
15
Rest Time
(sec.)
15
15
15
15
15
15
15
15
15
15
40
14
22
40
15
15
15
15
15
15
*Rest 3 Minutes*
50
30
14
40
40
*Rest 3 Minutes*
50
10
40
22
40
Distance
Sequence
(yds.)
LINEBACKERS
10
10
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
40
15
15
12
40
15
15
15
15
15
15
*Rest 3 Minutes*
40
14
25
40
12
40
30
25
*Rest 3 Minutes*
50
25
10
20
40
30
12
40
20
Rest Time
(sec.)
RECEIVERS
Distance
Sequence
(yds.)
10
10
50
11
40
30
40
15
Distance
(yds.)
25
30
15
40
*Rest 3 Minutes*
15
50
20
13
40
23
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
Rest Time
(sec.)
*Rest 3 Minutes*
Sequence
DEFENSIVE BACKS
4 Cone T-Drill
6 Cone Drill
19
11 Stretches
Flexibility Program
11 Stretches
2 Qtrs
Flexibility Program
1-1/2 Qtrs
Week 4
11 Stretches
4 AG x 4 Sets
4 AG x 3 Sets
4 AG x2 Sets
Week 3
Metabolic
Wednesday
11 Stretches
4 AG x 4 Sets
Group III
See Page 9
Tuesday
4 AG x 3 Sets
Interval
4 AG x2 Sets
Group II
1-1/2 Qtrs
1 Quarter
See Page 9
Thursday
2 Qtrs
1-1/2 Qtrs
See Page 9
Thursday
Group I
Abdominal Program
11 Stretches
1-1/2 Qtrs
Flexibility Program
1 Quarter
Week 2
11 Stretches
4 AG x 4 Sets
4 AG x 3 Sets
4 AG x 2 Sets
Week 1
Metabolic
Wednesday
11 Stretches
4 AG x 4 Sets
Group III
See Page 9
Tuesday
4 AG x 3 Sets
Interval
4 AG x 2 Sets
Monday
Group II
11 Stretches
Group I
Abdominal Program
Flexibility Program
WEEKS 1-4
Friday
11 Stretches
4 AG x 4 Sets
4 AG x 3 Sets
4 AG x2 Sets
11 Stretches
11 Stretches
4 AG x 4 Sets
4 AG x 3 Sets
4 AG x 2 Sets
11 Stretches
2 Qtrs
1-1/2 Qtrs
See Page 9
Saturday
1-1/2 Qtrs
1 Quarter
See Page 9
Saturday
20
11 Stretches
Flexibility Program
11 Stretches
3 Qtrs
3 Qtrs
Flexibility Program
2-1/2 Qtrs
2-1/2 Qtrs
Week 8
11 Stretches
4 AG x 6 Sets
4 AG x 5 Sets
4 AG x 4 Sets
See Page 9
Thursday
Week 7
Metabolic
Wednesday
11 Stretches
See Page 9
Tuesday
4 AG x 6 Sets
Group III
Monday
4 AG x 5 Sets
Group II
Interval
4 AG x 4 Sets
Group I
Abdominal Program
11 Stretches
2-1/2 Qtrs
2-1/2 Qtrs
Flexibility Program
2 Qtrs
2 Qtrs
Week 6
11 Stretches
4 AG x 4 Sets
4 AG x 3 Sets
4 AG x2 Sets
See Page 9
Thursday
Week 5
Metabolic
Wednesday
11 Stretches
4 AG x 4 Sets
Group III
See Page 9
Tuesday
4 AG x 3 Sets
Interval
4 AG x2 Sets
Group II
11 Stretches
Group I
Abdominal Program
Flexibility Program
Monday
Friday
11 Stretches
4 AG x 6 Sets
4 AG x 5 Sets
4 AG x 4 Sets
11 Stretches
11 Stretches
4 AG x 4 Sets
4 AG x 3 Sets
4 AG x2 Sets
11 Stretches
3 Qtrs
2-1/2 Qtrs
See Page 9
Saturday
2-1/2 Qtrs
2 Qtrs
See Page 9
Saturday
21
11 Stretches
Flexibility Program
Flexibility Program
11 Stretches
11 Stretches
4 Quarters
4 Quarters
11 Stretches
3-1/2 Qtrs
3-1/2 Qtrs
Week 12
4 AG x 8 Sets
4 AG x 7 Sets
4 AG x 6 Sets
See Page 9
Thursday
Week 11
Metabolic
Wednesday
11 Stretches
See Page 9
Tuesday
Monday
4 AG x 8 Sets
Group III
3-1/2 Qtrs
3 Quarters
See Page 9
Thursday
11 Stretches
4 AG x 7 Sets
Group II
Interval
4 AG x 6 Sets
Group I
Abdominal Program
11 Stretches
3-1/2 Qtrs
Flexibility Program
3 Quarters
Week 10
4 AG x 6 Sets
4 AG x 5 Sets
4 AG x 4 Sets
Week 9
Metabolic
Wednesday
11 Stretches
See Page 9
Tuesday
4 AG x 6 Sets
Group III
Monday
4 AG x 5 Sets
Interval
4 AG x 4 Sets
Group II
11 Stretches
Group I
Abdominal Program
Flexibility Program
WEEKS 9-12
Friday
11 Stretches
11 Stretches
4 AG x 8 Sets
4 AG x 7 Sets
4 AG x 6 Sets
11 Stretches
11 Stretches
4 AG x 6 Sets
4 AG x 5 Sets
4 AG x 4 Sets
11 Stretches
PLAYERS REPORT
&
TEAM MEETING
AUGUST 10
3-1/2 Qtrs
3 Quarters
See Page 9
Saturday
WEDNESDAY
1. 50% Run
2. 75% Run
3. High Knee March w/ Bounce
4. Reverse High Knee and Out w/ Bounce
5 March Jump for Height
6. Bounding
7. Cycles
8. Tall Lateral Shufe
FRIDAY
1. 50% Run
2. 75% Run
3. High Knee Skip
4. Reverse High Knee Skip
5. High Knee Tucks
6. Elongated Backpedal
7. Frankenstein Walk
8. Big Carioca (Cover Ground)
9. Pick-ups
10. Tall Lateral Shufe
* Every number is to be performed 15 yards unless otherwise stated
TO BE DONE AFTER MWF WEIGHT PROGRAM
22
800
400
200
100
Group
800
400
200
100
4:15
2:10
:55
:17
4:30
2:20
1:00
:18
II
II
III
3:40
1:40
:40
:14
4:00
1:50
:50
:15
:13
:30
1:30
3:25
:16
:50
2:00
4:00
III
Week 7 & 8
I
Week 1 & 2
:17
:55
2:10
4:15
II
II
:16
:50
2:00
4:00
III
:15
:45
1:45
3:45
III
:16
:55
2:00
4:05
II
II
:15
:45
1:50
3:50
III
:14
:40
1:40
3:35
III
Week 5 & 6
:15
:50
1:50
3:50
:14
:40
1:35
3:30
:13
:30
1:20
3:15
:14
:45
1:45
3:50
:13
:35
1:25
3:30
:12
:25
1:10
3:10
Week 3 & 4
Group
DISTANCE
DISTANCE
23
~1 Timothy 4:7-8
25
BASING EACH CYCLE ON A REP MAX THAT IS THE MOST AMOUNT OF WEIGHT YOU CAN PERFORM SUCCESSFULLY FOR THE PRESCRIBED
NUMBER OF REPETITIONS.
FOR EXAMPLE, A TEN REP MAX IS THE MOST WEIGHT YOU CAN SUCCESSFULLY LIFT WITH PROPER FORM FOR
TEN REPETITIONS NO MORE, NO LESS.
THE CYCLES ARE AS FOLLOWS:
CYCLE I BASED ON A 10 REP MAX
CYCLE II BASED ON A 5 REP MAX
CYCLE III BASED ON A 3 REP MAX
THE NUMBER OF SETS AND REPS ARE DETERMINED BY WHAT CYCLE YOU ARE IN AND WHAT DAY YOU ARE ON. CARE SHOULD
LIGHT TO A MEDIUM TO A HEAVY PROGRESSION THROUGHOUT THE PROGRAM AS GIVEN ON THE WEEKLY
SCHEDULE SHEETS. ALL SETS AND REPS ARE FLAT-LOADED MEANING THERE IS NO CHANGE IN WEIGHT FOR THE PRESCRIBED WORKOUT.
WARM-UPS ARE NOT INCLUDED IN THE NUMBER OF SETS.
BE GIVEN TO GO FROM A
THE SETS
EXAMPLE:
FOR EACH WORKOUT ARE AS FOLLOWS WITH THEIR OWN PARTICULAR PERCENTAGE OF ONES CYCLE MAX.
FOR
26
The Ten Ten to Exhaustion program is based on interval training principles, that the body can achieve and tolerate
a workload, when done intermittently, well over three times that done continuously has been well established by
physiologists.
The explosive muscular contractions involved in sports raise the heart rate only moderately which indicated that the
circulatory system is not always the limiting factor or performance. The ability of the blood vessels within the muscle
to carry enough oxygen to rid the tissue of waste products must be improved by forcing improved local muscular
endurance.
For football players, strength is important when contact is made; however, a continuous force is needed to maintain
a block or make a tackle. Football players require great muscular endurance. Heavy lifting programs do not provide this
endurance. However, with the 10/10 E phase of our lifting program, sufcient endurance can be built and maintained
for a prolonged period of time.
How the Program Works: the 10/10 E program will use the basic lifts previously mentioned and the workload
will be determined by a percentage of ones own body weight. The following are the percentage of ones body weight
for each lift:
1.
2.
3.
4.
5.
6.
10/10 E stands for three consecutive sets done with only 10 seconds rest in between each set. For example: a player
using the 10/10 E phase is about to bench. His body weight is 200 lbs. He begins by benching 140 lbs ten times. As
soon as he racks the weight, his ten seconds rest starts. (Note: You must hyperventilate [breath in and out] as fast as
you can to regain a sufcient amount of oxygen for the second set.) As soon as his ten second rest is up, he must bench
the 140 lbs ten times for his second set. Again, a ten second rest upon completing the second set (breathe). Now he
attempts his third and nal set with 140 lbs as many reps as possible until failure or exhaustion.
The athlete should attempt to fail between 25-30 reps. He must strive to get at least 25 successful reps. As long as
he reaches total exhaustion between 25-30 reps, he may not go up in weight. However, as soon as the day arrives that
he gets 31 reps or more, he must add weight to the exercise. As he gets stronger, he must always adjust the workout
weight to insure complete exhaustion in the 25-30 rep range.
Note: Do not become discouraged at rst if you fail to get in the 25-30 rep range with the percentage of bodyweight
for the particular lift. Just keep on trying it will happen.
27
WEEK 1
WEEK 2
WEEK 3
WEEK 4
MAY 16 MAY 20
MAY 23 MAY 27
MAY 30 JUNE 3
JUNE 6 JUNE 10
FRI. JUNE 10 TEST DAY FOR NEW 5 REP. MAX ON CORE LIFTS
WEEK 5
WEEK 6
WEEK 7
WEEK 8
JUNE 13 JUNE 17
JUNE 20 JUNE 24
JUNE 27 JULY 1
JULY 4 JULY 8
CYCLE II (5 REP)
CYCLE II (5 REP)
CYCLE II (5 REP)
CYCLE II (5 REP)
FRI. JULY 8 TEST DAY FOR NEW 3 REP. MAX ON CORE LIFTS
WEEK 9
WEEK 10
WEEK 11
WEEK 12
JULY 11 JULY 15
JULY 18 JULY 22
JULY 25 JULY 29
AUG. 1 AUG. 5
The following is the lifting schedule for all 13 weeks this summer with alternating days of light to heavy workouts,
including cycle number, test days, and 10/10 E endurance days. The following exercises must be lifted in exact order as
given for each individual day. Before you can begin,you must get a 10 rep. max for the bench and squat.
Week 1
MONDAY
May 16 - May 20
WEDNESDAY
Week 2
MONDAY
May 23 - May 27
WEDNESDAY
Week 3
MONDAY
1. BENCH HEAVY 3X10
2. SQUATS LIGHT 5X10
3. POWER SHRUGS 3X10
4. STR. LEG D. L. 3X10
5. LEG CURLS 2X10
6. LEG EXTS 2X10
7. BICEP CURL 3X10
8. TRICEP EXT 3X10
9. CRUNCHES 2X25
10. HYPER EXTS 2X10
11. NECK
May 30 - June 3
WEDNESDAY
FRIDAY
29
Week 5
MONDAY
Week 6
MONDAY
1. BENCH HEAVY 3X5
2. SQUATS LIGHT 5X5
3. LUNGES 3X10
4. ROWS 3X10
5. CRUNCHES 2X25
6. HYPER EXTS 2X10
7. NECK
8. BENCH 10/10/E
June 6 - June 10
WEDNESDAY
June 13 - June 17
WEDNESDAY
June 20 - June 24
WEDNESDAY
Cycle II (5 Rep)
FRIDAY
Cycle II (5 Rep)
FRIDAY
30
1. BENCH-MEDIUM 4X5
2. SQUAT-HEAVY 3X5
3. LUNGES 3X10
4. ROWS 3X10
5. CRUNCHES 2X25
6. HYPER EXTS 2X10
7. NECK
Week 8
MONDAY
Week 9
MONDAY
June 27 - July 1
WEDNESDAY
Cycle II (5 Rep)
FRIDAY
July 4 - July 8
WEDNESDAY
1. BENCH-MEDIUM 4X5
2. SQUATS-HEAVY 3X5
3. POWER SHRUGS 3X10
4. STR LEG DL 3X10
5. LEG CURLS 2X10
6. LEG EXTS 2X10
7. BICEP CURL 3X10
8. TRICEP EXT 3X10
9. CRUNCHES 2X25
10. HYPER EXTS 2X10
11. NECK
12. SQUATS 10/10/E
Cycle II (5 Rep)
FRIDAY
July 11 - July 15
WEDNESDAY
FRIDAY
31
1. BENCH-MEDIUM 4X3
2. SQUATS-HEAVY 3X3
3. POWER SHRUGS 3X3
4. STR LEG DL 3X10
5. LEG CURLS 2X10
6. LEG EXTS 2X10
7. BICEP CURL 3X10
8. TRICEP EXT 3X10
9. CRUNCHES 2X25
10. HYPER EXTS 2X10
11. NECK
12. SQUATS 10/10/E
Week 11
MONDAY
Week 12
July 18 - July 22
WEDNESDAY
July 25 - July 29
WEDNESDAY
August 1 - August 5
1. BENCH-MEDIUM 4X3
2. SQUATS-HEAVY 3X3
3. POWER SHRUGS 3X10
4. STR LEG DL 3X10
5. LEG CURLS 2X10
6. LEG EXTS 2X10
7. BICEP CURL 3X10
8. TRICEP EXT 3X10
9. CRUNCHES 2X25
10. HYPER EXTS 2X20
11. NECK
Cycle II (3 Rep)
MONDAY
WEDNESDAY
FRIDAY
32
33
PERCENTAGE
REPETITIONS
W/O 1
65 70 75 78
10 10 10 8
80
8
75
10
78
8
80
8
W/O 2
70 75 78 80
10 10 10 8
82
8
78
10
80
8
82
8
W/O 3
75 78 80 82
10 10 10 8
85
8
80
10
82
8
85
8
W/O 4
70 75 78 80
10 10 10 8
82
8
78
10
80
8
82
8
W/O 5
75 78 80 82
10 10 10 8
85
8
80
10
82
8
85
8
W/O 6
78 80 82 85
10 10 10 8
87
8
82
10
85
8
87
8
W/O 7
80 82 85 87
10 10 10 8
90
8
85
10
87
8
90
8
W/O 8
78 80 82 85
10 10 10 8
87
8
82
10
85
8
87
8
W/O 9
80 82 85 87
10 10 10 8
90
8
85
10
87
8
90
8
W/O 10
82 85 87 90
10 10 10 8
92
8
87
10
90
8
92
8
34
PERCENTAGE
REPETITIONS
W/O 1
70 75 78 80
5
5
5
4
82
4
78
5
80
4
82
4
W/O 2
75 78 80 82
5
5
5
4
85
4
80
5
82
4
85
4
W/O 3
78 80 82 85
5
5
5
4
87
4
82
5
85
4
87
4
W/O 4
75 78 80 82
5
5
5
4
85
4
80
5
82
4
85
4
W/0 5
78 80 82 85
5
5
5
4
87
4
82
5
85
4
87
4
W/O 6
80 82 85 87
5
5
5
4
90
4
85
5
87
4
90
4
W/O 7
82 85 87 90
5
5
5
4
92
4
87
5
90
4
92
4
W/0 8
80 82 85 87
5
5
5
4
90
4
85
5
87
4
90
4
W/O 9
82 85 87 90
5
5
5
4
92
4
87
5
90
4
92
4
W/O 10
85 87 90 92
5
5
5
4
95
4
90
5
92
4
95
4
35
PERCENTAGE
REPETITIONS
W/0 1
75 78 80 82
3
3
3
2
85
2
80
3
82
2
85
2
W/O 2
78 80 82 85
3
3
3
2
87
2
82
3
85
2
87
2
W/O 3
80 82 85 87
3
3
3
2
90
2
85
3
87
2
90
2
W/O 4
78 80 82 85
3
3
3
2
87
2
82
3
85
2
87
2
W/O 5
80 82 85 87
3
3
3
2
90
2
85
3
87
2
90
2
W/O 6
82 85 87 90
3
3
3
2
92
2
87
3
90
2
92
2
W/O 7
85 87 90 92
3
3
3
2
95
2
90
3
92
2
95
2
W/O 8
82 85 87 90
3
3
3
2
92
2
87
3
90
2
92
2
W/O 9
85 87 90 92
3
3
3
2
95
2
90
3
92
2
97
2
W/O 10
87 90 92 95
3
3
3
2
97
2
92
3
95
2
97
2
36
PERCENTAGE
REPETITIONS
W/O 1
78 80 82 85
2
2
2
1
87
1
82
2
85
1
87
1
W/O 2
80 82 85 87
2
2
2
1
90
1
85
2
87
1
90
1
W/O 3
82 85 87 90
2
2
2
1
92
1
87
2
90
1
92
1
W/O 4
80 82 85 87
2
2
2
1
90
1
85
2
87
1
90
1
W/O 5
82 85 87 90
2
2
2
1
92
1
87
2
90
1
92
1
W/O 6
85 87 90 92
2
2
2
1
95
1
90
2
92
1
95
1
W/O 7
87 90 92 95
2
2
2
1
97
1
92
2
95
1
97
1
W/O 8
85 87 90 92
2
2
2
1
95
1
90
2
92
1
95
1
W/O 9
87 90 92 95
2
2
2
1
97
1
92
2
95
1
97
1
W/O 10
90 92 95 97
2
2
2
1
100
1
95
2
97
1
100
1
37
39
142.5
145.0
147.5
150.0
152.5
155.0
157.5
160.0
162.5
165.0
167.5
170.0
172.5
175.0
177.5
180.0
182.5
185.0
187.5
190.0
192.5
195.0
197.5
200.0
202.5
205.0
207.5
210.0
212.5
215.0
217.5
220.0
222.5
225.0
227.5
230.0
232.5
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
115.0
230
285
112.5
225
140.0
110.0
220
280
107.5
215
137.5
105.0
210
135.0
102.5
205
275
100.0
200
270
97.5
195
132.5
95.0
190
265
92.5
185
130.0
90.0
180
260
87.5
175
127.5
85.0
170
255
82.5
165
125.0
80.0
160
250
77.5
155
122.5
75.0
150
245
72.5
145
117.5
70.0
140
120.0
67.5
135
240
65.0
130
235
50%
lbs.
279.0
276.0
273.0
270.0
267.0
264.0
261.0
258.0
255.0
252.0
249.0
246.0
243.0
240.0
237.0
234.0
231.0
228.0
225.0
222.0
219.0
216.0
213.0
210.0
207.0
204.0
201.0
198.0
195.0
192.0
189.0
186.0
183.0
180.0
177.0
174.0
171.0
168.0
165.0
162.0
159.0
156.0
153.0
150.0
147.0
144.0
141.0
138.0
135.0
132.0
129.0
126.0
123.0
120.0
117.0
114.0
111.0
108.0
105.0
102.0
99.0
96.0
93.0
90.0
87.0
84.0
81.0
78.0
60%
302.3
299.0
295.8
292.5
289.3
286.0
282.8
279.5
276.3
273.0
269.8
266.5
263.3
260.0
256.8
253.5
250.3
247.0
243.8
240.5
237.3
234.0
230.8
227.5
224.3
221.0
217.8
214.5
211.3
208.0
204.8
201.5
198.3
195.0
191.8
188.5
185.3
182.0
178.8
175.5
172.3
169.0
165.8
162.5
159.3
156.0
152.8
149.5
146.3
143.0
139.8
136.5
133.3
130.0
126.8
123.5
120.3
117.0
113.8
110.5
107.3
104.0
100.8
97.5
94.3
91.0
87.8
84.5
65%
325.5
322.0
318.5
315.0
311.5
308.0
304.5
301.0
297.5
294.0
290.5
287.0
283.5
280.0
276.5
273.0
269.5
266.0
262.5
259.0
255.5
252.0
248.5
245.0
241.5
238.0
234.5
231.0
227.5
224.0
220.5
217.0
213.5
210.0
206.5
203.0
199.5
196.0
192.5
189.0
185.5
182.0
178.5
175.0
171.5
168.0
164.5
161.0
157.5
154.0
150.5
147.0
143.5
140.0
136.5
133.0
129.5
126.0
122.5
119.0
115.5
112.0
108.5
105.0
101.5
98.0
94.5
91.0
70%
348.8
345.0
341.3
337.5
333.8
330.0
326.3
322.5
318.8
315.0
311.3
307.5
303.8
300.0
296.3
292.5
288.8
285.0
281.3
277.5
273.8
270.0
266.3
262.5
258.8
255.0
251.3
247.5
243.8
240.0
236.3
232.5
228.8
225.0
221.3
217.5
213.8
210.0
206.3
202.5
198.8
195.0
191.3
187.5
183.8
180.0
176.3
172.5
168.8
165.0
161.3
157.5
153.8
150.0
146.3
142.5
138.8
135.0
131.3
127.5
123.8
120.0
116.3
112.5
108.8
105.0
101.3
97.5
75%
362.7
358.8
354.9
351.0
347.1
343.2
339.3
335.4
331.5
327.6
323.7
319.8
315.9
312.0
308.1
304.2
300.3
296.4
292.5
288.6
284.7
280.8
276.9
273.0
269.1
265.2
261.3
257.4
253.5
249.6
245.7
241.8
237.9
234.0
230.1
226.2
222.3
218.4
214.5
210.6
206.7
202.8
198.9
195.0
191.1
187.2
183.3
179.4
175.5
171.6
167.7
163.8
159.9
156.0
152.1
148.2
144.3
140.4
136.5
132.6
128.7
124.8
120.9
117.0
113.1
109.2
105.3
101.4
78%
372.0
368.0
364.0
360.0
356.0
352.0
348.0
344.0
340.0
336.0
332.0
328.0
324.0
320.0
316.0
312.0
308.0
304.0
300.0
296.0
292.0
288.0
284.0
280.0
276.0
272.0
268.0
264.0
260.0
256.0
252.0
248.0
244.0
240.0
236.0
232.0
228.0
224.0
220.0
216.0
212.0
208.0
204.0
200.0
196.0
192.0
188.0
184.0
180.0
176.0
172.0
168.0
164.0
160.0
156.0
152.0
148.0
144.0
140.0
136.0
132.0
128.0
124.0
120.0
116.0
112.0
108.0
104.0
80%
381.3
377.2
373.1
369.0
364.9
360.8
356.7
352.6
348.5
344.4
340.3
336.2
332.1
328.0
323.9
319.8
315.7
311.6
307.5
303.4
299.3
295.2
291.1
287.0
282.9
278.8
274.7
270.6
266.5
262.4
258.3
254.2
250.1
246.0
241.9
237.8
233.7
229.6
225.5
221.4
217.3
213.2
209.1
205.0
200.9
196.8
192.7
188.6
184.5
180.4
176.3
172.2
168.1
164.0
159.9
155.8
151.7
147.6
143.5
139.4
135.3
131.2
127.1
123.0
118.9
114.8
110.7
106.6
82%
395.3
391.0
386.8
382.5
378.3
374.0
369.8
365.5
361.3
357.0
352.8
348.5
344.3
340.0
335.8
331.5
327.3
323.0
318.8
314.5
310.3
306.0
301.8
297.5
293.3
289.0
284.8
280.5
276.3
272.0
267.8
263.5
259.3
255.0
250.8
246.5
242.3
238.0
233.8
229.5
225.3
221.0
216.8
212.5
208.3
204.0
199.8
195.5
191.3
187.0
182.8
178.5
174.3
170.0
165.8
161.5
157.3
153.0
148.8
144.5
140.3
136.0
131.8
127.5
123.3
119.0
114.8
110.5
85%
404.6
400.2
395.9
391.5
387.2
382.8
378.5
374.1
369.8
365.4
361.1
356.7
352.4
348.0
343.7
339.3
335.0
330.6
326.3
321.9
317.6
313.2
308.9
304.5
300.2
295.8
291.5
287.1
282.8
278.4
274.1
269.7
265.4
261.0
256.7
252.3
248.0
243.6
239.3
234.9
230.6
226.2
221.9
217.5
213.2
208.8
204.5
200.1
195.8
191.4
187.1
182.7
178.4
174.0
169.7
165.3
161.0
156.6
152.3
147.9
143.6
139.2
134.9
130.5
126.2
121.8
117.5
113.1
87%
418.5
414.0
409.5
405.0
400.5
396.0
391.5
387.0
382.5
378.0
373.5
369.0
364.5
360.0
355.5
351.0
346.5
342.0
337.5
333.0
328.5
324.0
319.5
315.0
310.5
306.0
301.5
297.0
292.5
288.0
283.5
279.0
274.5
270.0
265.5
261.0
256.5
252.0
247.5
243.0
238.5
234.0
229.5
225.0
220.5
216.0
211.5
207.0
202.5
198.0
193.5
189.0
184.5
180.0
175.5
171.0
166.5
162.0
157.5
153.0
148.5
144.0
139.5
135.0
130.5
126.0
121.5
117.0
427.8
423.2
418.6
414.0
409.4
404.8
400.2
395.6
391.0
386.4
381.8
377.2
372.6
368.0
363.4
358.8
354.2
349.6
345.0
340.4
335.8
331.2
326.6
322.0
317.4
312.8
308.2
303.6
299.0
294.4
289.8
285.2
280.6
276.0
271.4
266.8
262.2
257.6
253.0
248.4
243.8
239.2
234.6
230.0
225.4
220.8
216.2
211.6
207.0
202.4
197.8
193.2
188.6
184.0
179.4
174.8
170.2
165.6
161.0
156.4
151.8
147.2
142.6
138.0
133.4
128.8
124.2
119.6
92%
441.8
437.0
432.3
427.5
422.8
418.0
413.3
408.5
403.8
399.0
394.3
389.5
384.8
380.0
375.3
370.5
365.8
361.0
356.3
351.5
346.8
342.0
337.3
332.5
327.8
323.0
318.3
313.5
308.8
304.0
299.3
294.5
289.8
285.0
280.3
275.5
270.8
266.0
261.3
256.5
251.8
247.0
242.3
237.5
232.8
228.0
223.3
218.5
213.8
209.0
204.3
199.5
194.8
190.0
185.3
180.5
175.8
171.0
166.3
161.5
156.8
152.0
147.3
142.5
137.8
133.0
128.3
123.5
95%
451.1
446.2
441.4
436.5
431.7
426.8
422.0
417.1
412.3
407.4
402.6
397.7
392.9
388.0
383.2
378.3
373.5
368.6
363.8
358.9
354.1
349.2
344.4
339.5
334.7
329.8
325.0
320.1
315.3
310.4
305.6
300.7
295.9
291.0
286.2
281.3
276.5
271.6
266.8
261.9
257.1
252.2
247.4
242.5
237.7
232.8
228.0
223.1
218.3
213.4
208.6
203.7
198.9
194.0
189.2
184.3
179.5
174.6
169.8
164.9
160.1
155.2
150.4
145.5
140.7
135.8
131.0
126.1
97%
800
795
790
785
780
775
770
765
760
755
750
745
740
735
730
725
720
715
710
705
700
695
690
685
680
675
670
665
660
655
650
645
640
635
630
625
620
615
610
605
600
595
590
585
580
575
570
565
560
555
550
545
540
535
530
525
520
515
510
505
500
495
490
485
480
475
470
lbs.
400.0
397.5
395.0
392.5
390.0
387.5
385.0
382.5
380.0
377.5
375.0
372.5
370.0
367.5
365.0
362.5
360.0
357.5
355.0
352.5
350.0
347.5
345.0
342.5
340.0
337.5
335.0
332.5
330.0
327.5
325.0
322.5
320.0
317.5
315.0
312.5
310.0
307.5
305.0
302.5
300.0
297.5
295.0
292.5
290.0
287.5
285.0
282.5
280.0
277.5
275.0
272.5
270.0
267.5
265.0
262.5
260.0
257.5
255.0
252.5
250.0
247.5
245.0
242.5
240.0
237.5
235.0
50%
480.0
477.0
474.0
471.0
468.0
465.0
462.0
459.0
456.0
453.0
450.0
447.0
444.0
441.0
438.0
435.0
432.0
429.0
426.0
423.0
420.0
417.0
414.0
411.0
408.0
405.0
402.0
399.0
396.0
393.0
390.0
387.0
384.0
381.0
378.0
375.0
372.0
369.0
366.0
363.0
360.0
357.0
354.0
351.0
348.0
345.0
342.0
339.0
336.0
333.0
330.0
327.0
324.0
321.0
318.0
315.0
312.0
309.0
306.0
303.0
300.0
297.0
294.0
291.0
288.0
285.0
282.0
60%
520.0
516.8
513.5
510.3
507.0
503.8
500.5
497.3
494.0
490.8
487.5
484.3
481.0
477.8
474.5
471.3
468.0
464.8
461.5
458.3
455.0
451.8
448.5
445.3
442.0
438.8
435.5
432.3
429.0
425.8
422.5
419.3
416.0
412.8
409.5
406.3
403.0
399.8
396.5
393.3
390.0
386.8
383.5
380.3
377.0
373.8
370.5
367.3
364.0
360.8
357.5
354.3
351.0
347.8
344.5
341.3
338.0
334.8
331.5
328.3
325.0
321.8
318.5
315.3
312.0
308.8
305.5
65%
PERCENTAGE CHART
90%
70%
560.0
556.5
553.0
549.5
546.0
542.5
539.0
535.5
532.0
528.5
525.0
521.5
518.0
514.5
511.0
507.5
504.0
500.5
497.0
493.5
490.0
486.5
483.0
479.5
476.0
472.5
469.0
465.5
462.0
458.5
455.0
451.5
448.0
444.5
441.0
437.5
434.0
430.5
427.0
423.5
420.0
416.5
413.0
409.5
406.0
402.5
399.0
395.5
392.0
388.5
385.0
381.5
378.0
374.5
371.0
367.5
364.0
360.5
357.0
353.5
350.0
346.5
343.0
339.5
336.0
332.5
329.0
75%
600.0
596.3
592.5
588.8
585.0
581.3
577.5
573.8
570.0
566.3
562.5
558.8
555.0
551.3
547.5
543.8
540.0
536.3
532.5
528.8
525.0
521.3
517.5
513.8
510.0
506.3
502.5
498.8
495.0
491.3
487.5
483.8
480.0
476.3
472.5
468.8
465.0
461.3
457.5
453.8
450.0
446.3
442.5
438.8
435.0
431.3
427.5
423.8
420.0
416.3
412.5
408.8
405.0
401.3
397.5
393.8
390.0
386.3
382.5
378.8
375.0
371.3
367.5
363.8
360.0
356.3
352.5
78%
624.0
620.1
616.2
612.3
608.4
604.5
600.6
596.7
592.8
588.9
585.0
581.1
577.2
573.3
569.4
565.5
561.6
557.7
553.8
549.9
546.0
542.1
538.2
534.3
530.4
526.5
522.6
518.7
514.8
510.9
507.0
503.1
499.2
495.3
491.4
487.5
483.6
479.7
475.8
471.9
468.0
464.1
460.2
456.3
452.4
448.5
444.6
440.7
436.8
432.9
429.0
425.1
421.2
417.3
413.4
409.5
405.6
401.7
397.8
393.9
390.0
386.1
382.2
378.3
374.4
370.5
366.6
80%
640.0
636.0
632.0
628.0
624.0
620.0
616.0
612.0
608.0
604.0
600.0
596.0
592.0
588.0
584.0
580.0
576.0
572.0
568.0
564.0
560.0
556.0
552.0
548.0
544.0
540.0
536.0
532.0
528.0
524.0
520.0
516.0
512.0
508.0
504.0
500.0
496.0
492.0
488.0
484.0
480.0
476.0
472.0
468.0
464.0
460.0
456.0
452.0
448.0
444.0
440.0
436.0
432.0
428.0
424.0
420.0
416.0
412.0
408.0
404.0
400.0
396.0
392.0
388.0
384.0
380.0
376.0
82%
656.0
651.9
647.8
643.7
639.6
635.5
631.4
627.3
623.2
619.1
615.0
610.9
606.8
602.7
598.6
594.5
590.4
586.3
582.2
578.1
574.0
569.9
565.8
561.7
557.6
553.5
549.4
545.3
541.2
537.1
533.0
528.9
524.8
520.7
516.6
512.5
508.4
504.3
500.2
496.1
492.0
487.9
483.8
479.7
475.6
471.5
467.4
463.3
459.2
455.1
451.0
446.9
442.8
438.7
434.6
430.5
426.4
422.3
418.2
414.1
410.0
405.9
401.8
397.7
393.6
389.5
385.4
85%
680.0
675.8
671.5
667.3
663.0
658.8
654.5
650.3
646.0
641.8
637.5
633.3
629.0
624.8
620.5
616.3
612.0
607.8
603.5
599.3
595.0
590.8
586.5
582.3
578.0
573.8
569.5
565.3
561.0
556.8
552.5
548.3
544.0
539.8
535.5
531.3
527.0
522.8
518.5
514.3
510.0
505.8
501.5
497.3
493.0
488.8
484.5
480.3
476.0
471.8
467.5
463.3
459.0
454.8
450.5
446.3
442.0
437.8
433.5
429.3
425.0
420.8
416.5
412.3
408.0
403.8
399.5
87%
696.0
691.7
687.3
683.0
678.6
674.3
669.9
665.6
661.2
656.9
652.5
648.2
643.8
639.5
635.1
630.8
626.4
622.1
617.7
613.4
609.0
604.7
600.3
596.0
591.6
587.3
582.9
578.6
574.2
569.9
565.5
561.2
556.8
552.5
548.1
543.8
539.4
535.1
530.7
526.4
522.0
517.7
513.3
509.0
504.6
500.3
495.9
491.6
487.2
482.9
478.5
474.2
469.8
465.5
461.1
456.8
452.4
448.1
443.7
439.4
435.0
430.7
426.3
422.0
417.6
413.3
408.9
90%
720.0
715.5
711.0
706.5
702.0
697.5
693.0
688.5
684.0
679.5
675.0
670.5
666.0
661.5
657.0
652.5
648.0
643.5
639.0
634.5
630.0
625.5
621.0
616.5
612.0
607.5
603.0
598.5
594.0
589.5
585.0
580.5
576.0
571.5
567.0
562.5
558.0
553.5
549.0
544.5
540.0
535.5
531.0
526.5
522.0
517.5
513.0
508.5
504.0
499.5
495.0
490.5
486.0
481.5
477.0
472.5
468.0
463.5
459.0
454.5
450.0
445.5
441.0
436.5
432.0
427.5
423.0
92%
736.0
731.4
726.8
722.2
717.6
713.0
708.4
703.8
699.2
694.6
690.0
685.4
680.8
676.2
671.6
667.0
662.4
657.8
653.2
648.6
644.0
639.4
634.8
630.2
625.6
621.0
616.4
611.8
607.2
602.6
598.0
593.4
588.8
584.2
579.6
575.0
570.4
565.8
561.2
556.6
552.0
547.4
542.8
538.2
533.6
529.0
524.4
519.8
515.2
510.6
506.0
501.4
496.8
492.2
487.6
483.0
478.4
473.8
469.2
464.6
460.0
455.4
450.8
446.2
441.6
437.0
432.4
95%
760.0
755.3
750.5
745.8
741.0
736.3
731.5
726.8
722.0
717.3
712.5
707.8
703.0
698.3
693.5
688.8
684.0
679.3
674.5
669.8
665.0
660.3
655.5
650.8
646.0
641.3
636.5
631.8
627.0
622.3
617.5
612.8
608.0
603.3
598.5
593.8
589.0
584.3
579.5
574.8
570.0
565.3
560.5
555.8
551.0
546.3
541.5
536.8
532.0
527.3
522.5
517.8
513.0
508.3
503.5
498.8
494.0
489.3
484.5
479.8
475.0
470.3
465.5
460.8
456.0
451.3
446.5
97%
776.0
771.2
766.3
761.5
756.6
751.8
746.9
742.1
737.2
732.4
727.5
722.7
717.8
713.0
708.1
703.3
698.4
693.6
688.7
683.9
679.0
674.2
669.3
664.5
659.6
654.8
649.9
645.1
640.2
635.4
630.5
625.7
620.8
616.0
611.1
606.3
601.4
596.6
591.7
586.9
582.0
577.2
572.3
567.5
562.6
557.8
552.9
548.1
543.2
538.4
533.5
528.7
523.8
519.0
514.1
509.3
504.4
499.6
494.7
489.9
485.0
480.2
475.3
470.5
465.6
460.8
455.9
REPMAXCONVERSIONCHART
REP MAX
CONVERSION CHART
1RM
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
75%
10RM
150
154
158
161
165
169
173
176
180
184
188
191
195
199
203
206
210
214
218
221
225
229
233
236
240
244
248
251
255
259
263
266
270
274
278
281
285
289
293
296
300
304
308
311
315
319
323
77%
9RM
154
158
162
166
169
173
177
181
185
189
193
196
200
204
208
212
216
219
223
227
231
235
239
243
246
250
254
258
262
266
270
273
277
281
285
289
293
296
300
304
308
312
316
320
323
327
331
79%
8RM
158
162
166
170
174
178
182
186
190
194
198
201
205
209
213
217
221
225
229
233
237
241
245
249
253
257
261
265
269
273
277
280
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
81%
7RM
162
166
170
174
178
182
186
190
194
198
203
207
211
215
219
223
227
231
235
239
243
247
251
255
259
263
267
271
275
279
284
288
292
296
300
304
308
312
316
320
324
328
332
336
340
344
348
40
84%
6RM
168
172
176
181
185
189
193
197
202
206
210
214
218
223
227
231
235
239
244
248
252
256
260
265
269
273
277
281
286
290
294
298
302
307
311
315
319
323
328
332
336
340
344
349
353
357
361
87%
5RM
174
178
183
187
191
196
200
204
209
213
218
222
226
231
235
239
244
248
252
257
261
265
270
274
278
283
287
291
296
300
305
309
313
318
322
326
331
335
339
344
348
352
357
361
365
370
374
90%
4RM
180
185
189
194
198
203
207
212
216
221
225
230
234
239
243
248
252
257
261
266
270
275
279
284
288
293
297
302
306
311
315
320
324
329
333
338
342
347
351
356
360
365
369
374
378
383
387
93%
3RM
186
191
195
200
205
209
214
219
223
228
233
237
242
246
251
256
260
265
270
274
279
284
288
293
298
302
307
312
316
321
326
330
335
339
344
349
353
358
363
367
372
377
381
386
391
395
400
96%
2RM
192
197
202
206
211
216
221
226
230
235
240
245
250
254
259
264
269
274
278
283
288
293
298
302
307
312
317
322
326
331
336
341
346
350
355
360
365
370
374
379
384
389
394
398
403
408
413
REPMAXCONVERSIONCHART
REP MAX
CONVERSION CHART
1RM
435
440
445
450
455
460
465
470
475
480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
610
615
620
625
630
635
640
645
650
655
660
665
75%
10RM
326
330
334
338
341
345
349
353
356
360
364
368
371
375
379
383
386
390
394
398
401
405
409
413
416
420
424
428
431
435
439
443
446
450
454
458
461
465
469
473
476
480
484
488
491
495
499
77%
9RM
335
339
343
347
350
354
358
362
366
370
373
377
381
385
389
393
397
400
404
408
412
416
420
424
427
431
435
439
443
447
450
454
458
462
466
470
474
477
481
485
489
493
497
501
504
508
512
79%
8RM
344
348
352
356
359
363
367
371
375
379
383
387
391
395
399
403
407
411
415
419
423
427
431
435
438
442
446
450
454
458
462
466
470
474
478
482
486
490
494
498
502
506
510
514
517
521
525
81%
7RM
352
356
360
365
369
373
377
381
385
389
393
397
401
405
409
413
417
421
425
429
433
437
441
446
450
454
458
462
466
470
474
478
482
486
490
494
498
502
506
510
514
518
522
527
531
535
539
41
84%
6RM
365
370
374
378
382
386
391
395
399
403
407
412
416
420
424
428
433
437
441
445
449
454
458
462
466
470
475
479
483
487
491
496
500
504
508
512
517
521
525
529
533
538
542
546
550
554
559
87%
5RM
378
383
387
392
396
400
405
409
413
418
422
426
431
435
439
444
448
452
457
461
465
470
474
479
483
487
492
496
500
505
509
513
518
522
526
531
535
539
544
548
552
557
561
566
570
574
579
90%
4RM
392
396
401
405
410
414
419
423
428
432
437
441
446
450
455
459
464
468
473
477
482
486
491
495
500
504
509
513
518
522
527
531
536
540
545
549
554
558
563
567
572
576
581
585
590
594
599
93%
3RM
405
409
414
419
423
428
432
437
442
446
451
456
460
465
470
474
479
484
488
493
498
502
507
512
516
521
525
530
535
539
544
549
553
558
563
567
572
577
581
586
591
595
600
605
609
614
618
96%
2RM
418
422
427
432
437
442
446
451
456
461
466
470
475
480
485
490
494
499
504
509
514
518
523
528
533
538
542
547
552
557
562
566
571
576
581
586
590
595
600
605
610
614
619
624
629
634
638
REPMAXCONVERSIONCHART
REP MAX
CONVERSION CHART
1RM
670
675
680
685
690
695
700
705
710
715
720
725
730
735
740
745
750
755
760
765
770
75%
10RM
503
506
510
514
518
521
525
529
533
536
540
544
548
551
555
559
563
566
570
574
578
77%
9RM
516
520
524
527
531
535
539
543
547
551
554
558
562
566
570
574
578
581
585
589
593
79%
8RM
529
533
537
541
545
549
553
557
561
565
569
573
577
581
585
589
593
596
600
604
608
81%
7RM
543
547
551
555
559
563
567
571
575
579
583
587
591
595
599
603
608
612
616
620
624
42
84%
6RM
563
567
571
575
580
584
588
592
596
601
605
609
613
617
622
626
630
634
638
643
647
87%
5RM
583
587
592
596
600
605
609
613
618
622
626
631
635
639
644
648
653
657
661
666
670
90%
4RM
603
608
612
617
621
626
630
635
639
644
648
653
657
662
666
671
675
680
684
689
693
93%
3RM
623
628
632
637
642
646
651
656
660
665
670
674
679
684
688
693
698
702
707
711
716
96%
2RM
643
648
653
658
662
667
672
677
682
686
691
696
701
706
710
715
720
725
730
734
739
NUTRITION
BREAKFAST
LUNCH
DINNER
EGGS
TURKEY BACON
2% MILK
SWEETENED FRUIT JUICE
SUGAR-FREE SYRUP
I CANT BELIEVE ITS NOT BUTTER
OMELET W/ HAM AND CHEESE
LOW-FAT CREAM CHEESE
JAM/JELLY/HONEY
BANANA BREAD
PUFFED RICE
GOLDEN GRAHAMS
FROSTED MINI-WHEATS
HONEY NUT CHEERIOS
HONEY NUT CHEX
REGULAR YOGURT
TURKEY SAUSAGE
BLUEBERRY MUFFIN
POP TARTS
REGULAR GRANOLA BARS
DOUGHNUTS/PASTRIES
BELGIAN WAFFLES
BUTTER
REGULAR SYRUP
BACON
SAUSAGE
REGULAR CREAM CHEESE
CHOCOLATE MILK
WHOLE MILK
HASH BROWNS
DEEP FRIED FRENCH TOAST
DEEP FRIED FRENCH TOAST
MUFFINS
TOASTER STRUDEL
LUCKY CHARMS
COCOA PUFFS
FROSTED FLAKES
CAPTAIN CRUNCH
SUGAR SMACKS
CINNAMON TOAST CRUNCH
COFFEE
44
LUNCH
DINNER
NON-FRIED SEAFOOD
95% LEAN GROUND BEEF
95% LEAN GROUND TURKEY
95% LEAN HAM
TRIMMED BEEF OR PORK ROAST
TURKEY--WHITE, SKINLESS
CHICKENWHITE, SKINLESS
WATER
STEAMED VEGETABLES
BROWN OR WILD RICE
FRUIT SALAD
STRING BEANS
ASPARAGUS
SPAGHETTI WITH RED SAUCE
ACORN/SUMMER SQUASH
GREEN BEANS
KIDNEY BEANS
MUSHROOMS
ONIONS
PEAS
BROCCOLI
RED/GREEN/YELLOW PEPPERS
TOMATOES
BRUSSEL SPROUTS
DARK SALAD GREENS
SWEET POTATOES
BAKED RUSSET POTATOES
CARROTS
CAULIFLOWER
RADISHES
PEA PODS
LIMA BEANS
SWEET CORN
DRIED PAPAYAS
TOMATO SAUCE
YAMS
BLACK BEANS
PINTO BEANS
FETTUCCINI
TUNA IN WATER