UNIVERSITY OF CHICAGO

TRACK & FIELD

THROWER STRENGTH
PROGRAM
INDOOR 2005















Exercise Descriptions








POWER CLEAN
EVERYONE SHOULD POWER CLEAN FROM THE FLOOR WE NEED TO DEVELOP BETTER HIP POWER AND FLEXIBILITY AND
THE HANG CLEAN DOES NOT PROVIDE FOR ENOUGH HIP DEVELOPMENT
START POSITION:
THE CLEAN GRIP REQUIRES THE HANDS TO BE PLACED APPROXIMATELY SHOULDER WIDTH APART
FOOT POSITION WILL DIFFER FOR LIFTERS OF DIFFERENT BODY TYPES; A STANDARD STANCE WILL PLACE THE
FEET ABOUT HIP WIDTH WITH THE TOES SLIGHTLY POINTED OUT.
THE BACK SHOULD BE FLAT WITH THE CHEST UP AND THE HIPS SHOULD BE SLIGHTLY HIGHER THAN THE KNEES
THE BAR SHOULD BE NEXT TO THE LEG AND UP AGAINST YOUR SHINS
THE MOVEMENT:
TAKE A DEEP BREATH BEFORE MOVING THE BARBELL AND TAKE ALL THE SLACK OUT OF THE ARMS AND BACK
AS THE BARBELL BEGINS TO RISE THE LIFTER SHOULD MAINTAIN SHOULDERS IN FRONT OF BAR AND KEEP A
FLAT BACK AS THE HIPS AND SHOULDERS RISE AT THE SAME TIME
AS YOU MOVE INTO THE POWER POSITION FORCEFULLY DRIVE YOUR HIPS UPWARD IN A STRAIGHT LINE, AS IF
YOU WERE DOING A VERTICAL JUMP. ALL FORCES BEING APPLIED DURING THE ENTIRE LIFT SHOULD BE APPLIED
VERTICALLY INTO THE GROUND SO THAT BOTH YOUR BODY AND THE BAR STAY IN A VERTICAL PLANE AT ALL
TIMES.
CONTINUE TO DRIVE YOUR HIPS UPWARD, KEEPING THE BAR CLOSE TO YOUR BODY, UNTIL YOU HAVE ACHIEVED
FULL EXTENSION OF YOUR HIPS, KNEES AND ANKLES (TRIPLE EXTENSION). AS YOUR ARE ACHIEVING TRIPLE
EXTENSION, BE SURE TO FINISH THE MOVEMENT WITH A SHOULDER SHRUG.
ALLOW YOUR ARMS TO BEND AT THE ELBOWS FROM THE ACCELERATION OF THE BAR AND BEGIN TO USE YOUR
ARMS TO DIRECT THE UPWARD PATH OF THE BAR - KEEPING THE BAR AS CLOSE AS POSSIBLE TO YOUR BODY.
AT THIS POINT IN THE LIFT YOUR FEET MAY OR MAY NOT LEAVE THE GROUND, DEPENDING ON YOUR PERSONAL
PREFERENCE (NOTE - DO WHATEVER ALLOWS YOU TO BE/FEEL THE MOST EXPLOSIVE).
BEGIN TO "PULL" THE BAR UP TO MID-CHEST HEIGHT. THERE SHOULD BE VERY LITTLE EFFORT AS FAR AS UPPER
BODY STRENGTH EXPENDITURE IF THE BAR HAS BEEN ACCELERATED PROPERLY THROUGH TRIPLE
EXTENSION. IN ORDER FOR THE BAR TO CONTINUE IN A LINEAR PATH CLOSE TO YOUR
AS THE BAR REACHES THE CORRECT HEIGHT, PULL YOURSELF UNDER THE BAR (DO NOT PULL THE BAR TO YOU).
THIS "PULLING YOURSELF UNDER THE BAR" WILL AUTOMATICALLY BRING YOUR FEET BACK TO THE
GROUND. YOUR FEET SHOULD LAND NO MORE THAN SHOULDER WIDTH APART AND SHOULD MAKE CONTACT
WITH THE GROUND FLAT-FOOTED.
ALLOW YOUR HIPS TO GIVE A LITTLE ON THE CATCH.
THROW YOUR ELBOWS FORWARD ANDUPWARD AND ALLOW THE BAR TO REST ON YOUR COLLAR BONE.
PUSH J ERK
START POSITION:
GRIP BAR AS YOU WOULD AT THE TOP OF THE POWER CLEAN
FEET ABOUT HIP WIDTH APART, POINTING STRAIGHT AHEAD
CHEST OUT BIG, LOWER BACK ARCHED
KNEES AND HIPS "UNLOCKED"
WEIGHT SHOULD BE ON YOUR HEELS
THE MOVEMENT:
QUICKLY DIP/DRIVE YOUR HIPS BACKWARDS TO CREATE A STRETCH-REFLEX
DO NOT SQUAT DOWNWARD OR DO A DEEP KNEE BEND, OR YOU WILL NOT BE ABLE TO USE YOUR HIPS TO DRIVE
THE BAR UPWARD IN THE NEXT PHASE
WITH NO PAUSE, AT THE BOTTOM OF THE STRETCH - FORCEFULLY DRIVE YOUR HIPS UPWARD IN A STRAIGHT LINE,
AS IF YOU WERE DOING A VERTICAL JUMP. THIS IS AN EXPLOSIVE MOVEMENT, SO IT IS IMPORTANT TO EXPLODE
WITH YOUR HIPS AT THE VERY START OF THE MOVEMENT. ALL FORCES BEING APPLIED DURING THE ENTIRE LIFT
SHOULD BE APPLIED VERTICALLY INTO THE GROUND SO THAT BOTH YOUR BODY AND THE BAR STAY IN A
VERTICAL PLANE AT ALL TIMES.
CONTINUE TO DRIVE YOUR HIPS UPWARD, UNTIL YOU HAVE ACHIEVED FULL EXTENSION OF YOUR HIPS, KNEES
AND ANKLES (TRIPLE EXTENSION). THIS WILL CAUSE THE BAR TO LITERALLY JUMP OFF YOUR SHOULDERS.
AT THE SAME TIME YOU REACH FULL EXTENSION STRAIGHTEN THE ARMS TO THRUST THE WEIGHT OVERHEAD
DROP DIRECTLY BENEATH THE BAR CATCHING IT STRAIGHT OVER THE SHOULDERS
THE LEGS CAN BE KEPT SHOULDER WIDTH OR SPLIT FORWARD
RETURN TO THE ERECT POSITION BY MOVING THE FEET BACK TO THE START POSITION
LOWER THE BAR CAREFULLY TO THE SHOULDERS
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STARTING POSITION:
PLACE THE BAR OVERHEAD USING A WIDE GRIP WITH
THE ARMS LOCKED OUT
THE FEET ARE PLACED IN THE RECEIVING POSITION
FOR THE SNATCH
THE MOVEMENT:
SQUAT BY LOWERING YOUR HIPS BETWEEN
YOUR HEELS
MAINTAIN AN UPRIGHT POSTURE WITH BACK TIGHT
AND CHEST UP
KEEP THE FEET FLAT ON THE FLOOR AND MAINTAIN
EYES STRAIGHT AHEAD
DO NOT LEAN FORWARD FROM THE WAIST AND PUSH
THE HIPS BACK
1 2
THIS IS A STRENGTH LIFT, NOT AN EXPLOSIVE LIFT. ALTHOUGH YOU NEED TO BE RECRUITING AS MANY MUSCLE FIBERS AS YOU
CAN AS QUICKLY AS POSSIBLE, THIS MOVEMENT SHOULD BE TREATED AS A "SQUAT." THIS LIFT IS THE FIRST MOVEMENT OF THE
POWER CLEAN
FEET ABOUT HIP WIDTH APART, POINTING STRAIGHT AHEAD
TAKE A POWER CLEAN GRIP WITH BAR ROLLED UP AGAINST THE SHIN WITH YOUR ELBOWS LOCKED AND CHEST OUT BIG, LOWER
BACK FLAT-ARCHED.
DRIVE YOUR FEET (PARTICULARLY YOUR HEELS) INTO THE FLOOR - DO NOT PULL THE BAR OFF THE GROUND WITH YOUR
BACK. YOUR LEGS SHOULD BE "SQUATTING" THE BAR OFF THE FLOOR
YOUR LEGS SHOULD BE EXTENDING AT A RATE QUICKER THAN YOUR BACK SO THAT YOU MAINTAIN PROPER HIP AND SHOULDER
POSITIONING - THIS IS NOT A REGULAR DEADLIFT MOVEMENT
STAND UP IN AN ERECT POSITION, BUT DO NOT HYPEREXTEND YOUR BACK
LOWER THE BAR BACK DOWN WITH THE SAME MECHANICS AND BODY POSITIONING AS YOU LIFTED IT WITH - MANY INJURIES
OCCUR AT THE END OF A SET WHEN THE BACK MUSCLES ARE FATIGUED AND YOU CHOOSE TO DO IMPROPER TECHNIQUE
BECAUSE OF LAZINESS
1 2 3 4
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START POSITION:
HAND GRIP SLIGHTLY OUTSIDE THIGH
ELBOWS LOCKED
FEET ABOUT HIP WIDTH APART, POINTING
STRAIGHT AHEAD
CHEST OUT BIG, LOWER BACK ARCHED
KNEES AND HIPS "UNLOCKED
WEIGHT SHOULD BE ON YOUR HEELS
THE MOVEMENT:
WHILE MAINTAINING BODY POSITIONS FROM THE START POSITION:
STICK YOUR BUTT BACKWARDS AND ALLOW YOUR
SHOULDERS TO MOVE FORWARD IN FRONT OF THE BAR
KEEPING THE BAR CLOSE TO YOU, LET THE BAR SLIDE
DOWN YOUR LEG
CONTINUE THIS SAME MOVEMENT TILL THE BAR GETS TO
A POINT SOMEWHERE PAST THE KNEE TO MID-SHIN AREA
(ONCE YOU FEEL A STRETCH IN THE GLUTE
HAMSTRING AREA OR CAN NO LONGER KEEP YOUR BACK
ARCHED STOP THE DOWNWARD MOVEMENT)
FLEX THE GLUTE- HAMSTRING AREA, "PUSHING" YOUR
HIPS FORWARD WHILE EXTENDING YOUR LOWER
BACK UPWARD
FINISH BACK IN THE STARTING POSITION.
1 2
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HOLD A BARBELL WITH AN OVERHAND GRIP SO THAT IT
RESTS COMFORTABLY ON YOUR UPPER BACK... NOT ON
YOUR NECK.
SET YOUR FEET SHOULDER WIDTH APART, AND KEEP
YOUR KNEES SLIGHTLY BENT, BACK STRAIGHT, AND
EYES FOCUSED STRAIGHT AHEAD.
SLOWLY BEND FORWARD AT THE HIPS AS YOU LOWER
YOUR CHEST AS FAR AS YOU CAN GO WHILE
MAINTAINING THE NATURAL ARCH IN YOUR LOWER
BACK, OR UNTIL YOUR UPPER BODY IS PARALLEL TO
THE FLOOR.
KEEP YOUR HEAD UP AND MAINTAIN ABOUT THE SAME
ANGLE OF YOUR KNEES.
LIFT YOUR UPPER BODY BACK TO THE STARTING
POSITION.
CROSS YOUR ARMS IN FRONT OF YOUR CHEST OR PLACE
YOUR HANDS BEHIND YOUR HEAD WITH YOUR FINGERS
INTERLACED.
FLEX AT YOUR HIPS TO HANG OVER THE PADDED BENCH TO
A MINIMUM OF 45-60 DEGREES. THIS IS THE START POSITION.
CONTRACT THE ERECTOR SPINAE MUSCLES (LOWER BACK)
TO MAINTAIN THE NORMAL LUMBAR CURVATURE IN YOUR
SPINE, THEN INHALE AND HOLD YOUR BREATH AS YOU RAISE
YOUR TORSO AS HIGH AS POSSIBLE BY FLEXING YOUR
GLUTES AND HAMSTRING MUSCLES AND PUSHING AGAINST
THE ANKLE PADS/ROLLERS WITH YOUR ANKLES.
IN THE TOP POSITION, YOUR BODY SHOULD BE IN A
STRAIGHT LINE, OR YOUR TORSO AND SHOULDERS SHOULD
BE JUST SLIGHTLY ABOVE THE LEVEL OF YOUR LEGS.
FORCEFULLY CONTRACT YOUR GLUTES AND HAMSTRINGS
AS YOU HOLD THIS POSITION FOR 1-2 SECONDS.
EXHALE AS YOU RETURN TO THE START POSITION
ALTERNATE DUMBBELL PRESSES
ALTERNATE DUMBBELL UPRIGHT ROW
HOLD A DUMBBELL IN EACH HAND AT ARM'S LENGTH AND RESTING AGAINST YOUR UPPER THIGHS.
KEEP THE DUMBBELLS ABOUT 10 INCHES APART AND YOUR THUMBS FACING EACH OTHER.
PULL THE DUMBBELLS, ONE AT A TIME, STRAIGHT UP UNTIL THEY'RE NEARLY EVEN WITH YOUR CHIN.
KEEP YOUR ELBOWS OUT. (AS YOU PULL THE DUMBBELLS STRAIGHT UP, CONCENTRATE ON RAISING THE ELBOWS
UP).
AT THE TOP POSITION THE DUMBBELLS SHOULD BE LEVEL WITH YOUR EARS.
KEEP THE DUMBBELLS CLOSE TO YOUR BODY, AND PAUSE AT THE TOP FOR A SECOND.
ON THE ALTERNATE DUMBBELL BENCH, INCLINE AND SHOULDER PRESS BOTH DUMBBELLS ARE KEPT IN THE
TOP POSITION THROUGHOUT THE SET.
LOWER AND PRESS ONE DUMBBELL WHILE KEEPING THE OTHER LOCKED-OUT THEN REEAT WITH THE OPPOSITE
SIDE
FLAT PRESS
THIS IS A FLAT PRESS WITH THE DUMBBELLS KEPT IN A PARALELL POSITION
KEEP YOUR ELBOWS TIGHT TO YOUR SIDE AND PRESS UP ON A SLIGHT ARC
1 2
Deadman pul l ups
PERFORM A PULLUP WITH A PARTNER SUPPORTING YOUR FEET
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PLACE TWO DUMBBELLS ON THE FLOOR AND GET INTO A PUSH UP POSITION
BRACING YOURSELF ON THE OPPOSITE ARM, PULL ONE DUMBBELL STRAIGHT UP TO THE SIDE OF YOUR CHEST,
KEEPING YOUR UPPER ARM CLOSE TO YOUR SIDE.
LOWER THE DUMBBELL STRAIGHT DOWN TO THE STARTING POSITION AND REPEAT WITH THE OPPOSITE SIDE
SET THE BAR IN A POWER RACK ABOUT 2 FEET FROM THE GROUND. (IT SHOULD BE HIGH ENOUGH SO THAT WHEN
YOU HANG FROM IT WITH ARMS STRAIGHT, YOUR UPPER BACK DOESN'T TOUCH THE GROUND)
LIE UNDER THE BAR WITH FEET AT DESIRED HEIGHT, SO THAT THE BAR IS APPROXIMATELY ACROSS YOUR CHEST,
LIKE WHERE IT WOULD BE IF YOU WERE TO BENCH PRESS IT.
REACH UP AND GRAB THE BAR WITH A WIDE OVERHAND GRIP. STIFFEN YOUR BODY OUT SO THAT IT IS RIGID AND
STRAIGHT, AS IN THE PICTURES.
KEEPING YOUR ELBOWS UP AND UPPER BACK SLIGHTLY ARCHED, PULL YOURSELF UP TOWARDS THE BAR. (THINK OF
PULLING YOUR SHOULDER BLADES TOGETHER AND PUSHING YOUR CHEST FORWARD)
AT THE TOP SQUEEZE SHOULDER BLADES TOGETHER AND HOLD YOURSELF THERE FOR A SECOND OR TWO. YOUR
CHEST SHOULD BE PUSHED FORWARD AND UPPER BACK SLIGHTLY ARCHED. ELBOWS ARE OUT.
LOWER YOURSELF UNDER CONTROL; DO NOT ALLOW YOURSELF TO DROP.
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Core Training








9UPRR 09"
90-DEGREE CRUNCHES
WITH ARMS BEHIND HEAD MAKE ELBOWS 90 DEGREES AND FEET UP IN REGULAR
CRUNCH POSITION
REVERSE CRUNCHES
MAKE A TRIANGLE WITH YOUR THUMBS AND INDEX FINGERS AND PUT IT UNDER
YOUR LOWER BACK AREA
PUT FEET FLAT OUT AND PULL BENT KNEES TO CHEST
FLOOR TAPS
MAKE A TRIANGLE WITH YOUR THUMBS AND INDEX FINGERS AND PUT IT UNDER
YOUR LOWER BACK AREA
PUT FEET FLAT OUT AND PULL LEGS STRAIT UP IN THE AIR ON THE WAY DOWN
KNEES SHOULD BE STRAIGHT AND GO ABOUT 3 INCHES FROM THE FLOOR
OBLIQUE BRIDGES
ON YOUR ELBOW, SO BODY IS STRAIGHT, PUSH UPWARD AND THEN ON THE WAY
DOWN MAKE YOUR BOTTOM CALF TOUCH THE FLOOR
REPEAT WITH THE OPPOSITE ELBOW
BICYCLES
WITH ELBOWS BEHIND HEAD, PUT ONE LEG OUT STRAIGHT, ONE KNEE BENT
UPWARD, AND HAVE THE ELBOW TOUCH THE OPPOSITE KNEE
SUPERMAN
LAY ON STOMACH WITH ARMS STRAIGHT AHEAD OF YOU
THRUST UPWARD WITH BOTH LEGS AND BOTH ARMS
COMBAT TRAINING
1 SET OF COMBAT TRAINING CONSISTS OF:
1. 10 DIVE BOMBERS
2. 10 JACK KNIFES
3. 50 PUNCH LADDER
50 PUNCH LADDER
PERFORM BY PUNCHING AIR WITH A 10-20 LB DUMBBELL IN EACH HAND
5 RIGHT-HAND JABS
5 LEFT-HAND JABS
10 TWO HAND PUNCHES
5 RIGHT-LEFT-RIGHT COMBINATIONS
5 LEFT-RIGHT-LEFT COMBINATIONS
ALL PUNCHES SHOULD BE DONE BACK-TO-BACK
COMBAT TRAINING
DIVE BOMBERS2
2
PURPOSE: TO BUILD STRENGTH AND ENDURANCE THROUGHOUT THE UPPER BODY AND INCREASE FLEXIBILITY IN THE
SPINE, HIPS AND SHOULDERS.
START: BEGIN WITH HANDS ON THE GROUND, SHOULDER WIDTH APART. YOUR FEET ARE ON THE GROUND AND YOUR LEGS
ARE ALSO SHOULDER WIDTH APART. WITH YOUR BUTTOCKS IN THE AIR AND HEAD LOOKING BACK TOWARD HEALS.
INHALE
PROCEDURE:
1. BEND YOUR ELBOWS AND LOWER BODY IN A CIRCULAR ARC, UNTIL YOUR ARMS ARE STRAIGHT. YOUR CHEST IS UP
AND YOUR HIPS ARE ALMOST TOUCHING THE GROUND.
2. LOOK TO THE SKY. EXHALE.
3. RETURN TO ORIGINAL POSITION BY PUSHING BACK TOWARD YOUR HEELS, STRAIGHTENING YOUR ARMS, AND
STRETCHING YOUR LEGS BACK TO SAME POSITION AS DESCRIBED BY NUMBER ONE.
JACK KNIFE
PURPOSE: TO BUILD STRENGTH AND ENDURANCE IN UPPER ABDOMINALS AND LOWER ABDOMINALS AT THE SAME TIME.
START: BEGIN LAYING ON YOUR BACK WITH STRAIGHT LEGS AND ARMS EXTENDED OVER YOUR HEAD
PROCEDURE:
1. SIMULTANEOUSLY RAISE YOUR ARMS AND LEGS IN THE AIR ABOVE YOUR MIDSECTION
2. TOUCH YOUR HANDS TO YOUR FEET.
3. RETURN TO ORIGINAL POSITION BY LOWERING YOUR ARMS AND LEGS TO THE GROUND
4. INHALE UP, EXHALE DOWN.
BACK AND BUTTS
START FROM FLAT PRONE POSITION (ON YOUR STOMACH WITH HANDS EXTENDED)
1. BACK EXTENSION 10 REPS x 2 SETS
KEEPING YOUR TOES ON THE GROUND LIFT YOUR UPPER BODY AS HIGH AS POSSIBLE
2. OPPOSITE ARM / LEG LIFT 10 REPS EA SIDE x 2 SETS
RAISE R ARM & L LEG REPEAT WITH L ARM & R LEG
3. HEEL LIFTS 10 REPS x 2 SETS
PLACE HANDS UDER THIGHS AND LIFT LEGS OFF GROUND AS HIGH AS POSSIBLE
4. PUSH-UP POSITION HIP EXTENSION 10 REPS EA LEG x 2 SETS
ASSUME A PROPER PUSH-UP POSITION, WITH ARMS EXTENDED AND HIPS INLINE WITH SHOULDERS
RAISE ONE LEG, FOCUSING ON KEEPING IT FULLY EXTENDED WITH TOE POINTING DOWN.
ONLY RAISE THE LEG UP TO THE POINT THAT THE HIPS ROLL FORWARD.
5. GRASSHOPPERS 10 x EACH LEG x 2 SETS
WHILE KEEPING YOUR HANDS ON THE FLOOR, SLIGHTLY LIFT YOUR RIGHT LEG AND SLIDE IT UNDER YOUR
CHEST UNTIL IT TOUCHES THE GROUND ON YOUR LEFT SIDE
WITHOUT MISSING A BEAT, REVERSE DIRECTIONS AND SLIDE YOUR LEFT LEG OVER TO YOUR RIGHT SIDE
6. STABILIZATION BRIDGE HOLD FOR 30 SECONDS x 3 TIMES
DRAW LOWER ABDOMEN TOWARDS THE SPINE.
CONTRACT THE GLUTEUS AND LIFT BODY OFF THE FLOOR AND ONTO FOREARMS.
1. PUSH-UP POSITION HIP EXTENSION 10 REPS EACH LEG
ASSUME A PROPER PUSH-UP POSITION, WITH ARMS EXTENDED AND HIPS INLINE WITH SHOULDERS
RAISE ONE LEG, FOCUSING ON KEEPING IT FULLY EXTENDED WITH TOE POINTING DOWN.
ONLY RAISE THE LEG UP TO THE POINT THAT THE HIPS ROLL FORWARD.
2. JACK KNIFE 10 REPS
BEGIN LAYING ON YOUR BACK WITH STRAIGHT LEGS AND ARMS EXTENDED OVER YOUR HEAD
SIMULTANEOUSLY RAISE YOUR ARMS AND LEGS IN THE AIR ABOVE YOUR MIDSECTION TOUCH YOUR HANDS TO YOUR FEET.
RETURN TO ORIGINAL POSITION BY LOWERING YOUR ARMS AND LEGS TO THE GROUND INHALE UP, EXHALE DOWN.
3. DIVE BOMBERS 10 REPS
BEGIN WITH HANDS ON THE GROUND, SHOULDER WIDTH APART. YOUR FEET ARE ON THE GROUND AND YOUR LEGS ARE ALSO
SHOULDER
WIDTH APART. WITH YOUR BUTTOCKS IN THE AIR AND HEAD LOOKING BACK TOWARD HEALS. INHALE
BEND YOUR ELBOWS AND LOWER BODY IN A CIRCULAR ARC, UNTIL YOUR ARMS ARE STRAIGHT. YOUR CHEST IS UP AND YOUR HIPS
ARE ALMOST TOUCHING THE GROUND.
LOOK TO THE SKY. EXHALE.
RETURN TO ORIGINAL POSITION BY PUSHING BACK TOWARD YOUR HEELS, STRAIGHTENING YOUR ARMS, AND STRETCHING YOUR
LEGS BACK TO SAME POSITION AS DESCRIBED BY NUMBER ONE.
4. STABILIZATION BRIDGE 3 x 30 SECONDS
DRAW LOWER ABDOMEN TOWARDS THE SPINE.
CONTRACT THE GLUTEUS AND LIFT BODY OFF THE FLOOR AND ONTO FOREARMS.
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EXERCISES ARE TO BE PERFORMED WITH A 35 OR 45 LB PLATE
ONE SET EQUALS 15 REPS OF EACH EXERCISE DONE BACK TO BACK (NO REST)

1. BICEP CURL 2. TRICEP EXTENSION
3. OVERHEAD PRESS 4. FRONT RAISE





Prehab








9N0UL0RR PRRN0
Y-T-I ROUTINE
1. LIE FACE DOWN ON BENCH WITH LIGHT DUMBBELLS.
2. WITH A THUMBS UP GRIP AND YOUR ARMS FORMING A Y WITH YOUR BODY, SLOWLY RAISE AND
LOWER THE DUMBBELL FOR 10 REPS.
3. FORM A T WITH ARMS OUT TO YOUR SIDE, THUMBS UP, SLOWLY RAISE AND LOWER WEIGHT
FOR 12-15 REPS.
4. KEEP ARMS AT SIDES, PARALLEL TO BODY WITH PALMS UP, SLOWLY RAISE AND LOWER WEIGHT
FOR 12-15 REPS.
ROTATOR CUFF ROUTINE
THE EXERCISES DESCRIBED BELOW ARE TO HELP YOU STRENGTHEN THE MUSCLES IN YOUR
SHOULDER (ESPECIALLY THE ROTATOR CUFF --THE PART THAT HELPS CIRCULAR MOTION--
MUSCLES). THESE EXERCISES SHOULD NOT CAUSE YOU PAIN. IF THE EXERCISE HURTS, STOP
EXERCISING. START AGAIN WITH A LIGHTER WEIGHT.
LOOK AT THE PICTURES WITH EACH EXERCISE SO YOU CAN USE THE CORRECT POSITION. WARM
UP BEFORE ADDING WEIGHTS. STRETCH YOUR ARMS AND SHOULDERS, AND DO PENDULUM
EXERCISES: BEND FROM THE WAIST, LETTING YOUR ARMS HANG DOWN. KEEP YOUR ARM AND
SHOULDER MUSCLES RELAXED, AND MOVE YOUR ARMS SLOWLY BACK AND FORTH. PERFORM
EACH EXERCISE SLOWLY: LIFT YOUR ARM TO A SLOW COUNT OF 3 AND LOWER YOUR ARM TO A
SLOW COUNT OF 6.
EXERCISE 1
START BY LYING ON YOUR STOMACH ON A TABLE OR A
BED. PUT YOUR LEFT ARM OUT AT SHOULDER LEVEL
WITH YOUR ELBOW BENT TO 90AND YOUR HAND DOWN.
KEEP YOUR ELBOW BENT, AND SLOWLY RAISE YOUR
LEFT HAND. STOP WHEN YOUR HAND IS LEVEL WITH
YOUR SHOULDER. LOWER THE HAND SLOWLY. REPEAT
THE EXERCISE UNTIL YOUR ARM IS TIRED. THEN DO THE
EXERCISE WITH YOUR RIGHT ARM.
EXERCISE 2
LIE ON YOUR RIGHT SIDE WITH A ROLLED-UP TOWEL UNDER YOUR
RIGHT ARMPIT. STRETCH YOUR RIGHT ARM ABOVE YOUR HEAD.
KEEP YOUR LEFT ARM AT YOUR SIDE WITH YOUR ELBOW BENT TO
90AND THE FOREARM RESTING AGAINST YOUR CHEST, PALM
DOWN. ROLL YOUR LEFT SHOULDER OUT, RAISING THE LEFT
FOREARM UNTIL IT'S LEVEL WITH YOUR SHOULDER. (HINT: THIS IS
LIKE THE BACKHAND SWING IN TENNIS.) LOWER THE ARM SLOWLY.
REPEAT THE EXERCISE UNTIL YOUR ARM IS TIRED. THEN DO THE
EXERCISE WITH YOUR RIGHT ARM.
EXERCISE 3
LIE ON YOUR RIGHT SIDE. KEEP YOUR LEFT ARM ALONG THE
UPPER SIDE OF YOUR BODY. BEND YOUR RIGHT ELBOW TO 90.
KEEP THE RIGHT FOREARM RESTING ON THE TABLE. NOW ROLL
YOUR RIGHT SHOULDER IN, RAISING YOUR RIGHT FOREARM UP TO
YOUR CHEST. (HINT: THIS IS LIKE THE FOREHAND SWING IN
TENNIS.) LOWER THE FOREARM SLOWLY. REPEAT THE EXERCISE
UNTIL YOUR ARM IS TIRED. THEN DO THE EXERCISE WITH YOUR
LEFT ARM.
EXERCISE 4
IN A STANDING POSITION, START WITH YOUR RIGHT ARM
HALFWAY BETWEEN THE FRONT AND SIDE OF YOUR BODY,
THUMB DOWN. (YOU MAY NEED TO RAISE YOUR LEFT ARM
FOR BALANCE.) RAISE YOUR RIGHT ARM UNTIL ALMOST LEVEL
(ABOUT A 45ANGLE). (HINT: THIS IS LIKE EMPTYING A CAN.)
DON'T LIFT BEYOND THE POINT OF PAIN. SLOWLY LOWER
YOUR ARM. REPEAT THE EXERCISE UNTIL YOUR ARM IS
TIRED. THEN DO THE EXERCISE WITH YOUR LEFT ARM.





Plyometric Exercises








ANKLE HOPS
BEGIN WITH A SLIGHT COUNTERMOVEMENT (SLIGHTLY DIPPING THE KNEES).
PROPEL THE BODY STRAIGHT UP USING ONLY THE ANKLES AS MUCH AS POSSIBLE.
LAND IN THE STARTING POSITION AND IMMEDIATELY REPEAT THE MOVEMENT.
s q uat j umps
ASSUME A SQUAT POSITION WITH HANDS PLACED BEHIND HEAD.
JUMP STRAIGHT UP FORCEFULLY AND RETURN TO STARTING POSITION. IMMEDIATELY REPEAT THE MOVEMENT.
LATERAL CONE J UMPS
JUMP OVER THE CONE LATERALLY WHILE PULLING LEGS TO CHEST
IMMEDIATELY CHANGE DIRECTION AND JUMP BACK TO STARTING POSITION.
REPEAT FOR DESIRED NUMBER OF JUMPS.
SPLIT SQUAT j umps
ASSUME A LUNGE POSITION,
JUMP UPWARD USING THE FRONT LEG, WHILE IN THE AIR SWITCH LEGS
LAND IN THE LUNGE POSITION
IMMEDIATELY REPEAT SWITCHING LEGS ON EACH JUMP
PLYOMETRIC EXERCISES
DOUBLE LEG TUCK j umps
ASSUME SHOULDER-WIDTH STANCE.
BEGIN WITH A COUNTERMOVEMENT, FORCEFULLY JUMP STRAIGHT UP.
PULL THE KNEES INTO THE CHEST AND GRAB BOTH KNEES WITH BOTH ARMS. RELEASE BEFORE LANDING.
UPON LANDING IN THE STARTING POSITION, REPEAT JUMP IMMEDIATELY.
CAN SWING ONE OR BOTH ARMS TO PROPEL BODY UPWARDS.
STANDING TRIPLE J UMP
BEGIN WITH A RAPID JUMP OFF OF TWO FEET, TRYING FOR MAXIMUM DISTANCE.
LAND ON RIGHT LEG, IMMEDIATELY JUMP OFF OF RIGHT LEG AND LAND ON LEFT FOOT.
IMMEDIATELY PUSH OFF LEFT FOOT AND LAND ON BOTH FEET.
STRIVE FOR MAXIMUM DISTANCE ON EACH JUMP.
STANDING LONG j umps
ASSUME SHOULDER-WIDTH STANCE.
SWING BOTH ARMS FIRST BACKWARDS, THEN FORWARDS WHILE SLIGHTLY FLEXING THE KNEES.
JUMP AS FAR FORWARD AND AS HIGH AS POSSIBLE. LAND IN THE ORIGINAL POSITION AND IMMEDIATELY JUMP AGAIN.
ALTERNATE LEG BOUND
JOG INTO THE START OF THE EXERCISE
PUSH OFF WITH YOUR LEFT FOOT AND BRING THE LEG FORWARD, WITH THE KNEE BENT AND THE THIGH PARALLEL TO THE GROUND
AT THE SAME TIME, REACH FORWARD WITH YOUR RIGHT ARM. AS THE LEFT LEG COMES THROUGH, THE RIGHT LEG EXTENDS BACK AND REMAINS EXTENDED FOR
THE DURATION OF THE PUSH-OFF
HOLD THIS EXTENDED STRIDE FOR A BRIEF TIME, THEN LAND ON YOUR LEFT FOOT
THE RIGHT LEG THEN DRIVES THROUGH TO A FORWARD BENT POSITION, THE LEFT ARM REACHES FORWARD, AND THE LEFT LEG EXTENDS BACKWARD
MAKE EACH STRIDE LONG, AND TRY TO COVER AS MUCH DISTANCE AS POSSIBLE
YOU SHOULD LAND ON THE SOLE OF THE FOOT (FLAT FOOTED), ALLOWING ENERGY TO BE STORED BY THE ELASTIC COMPONENTS OF THE LEG MUSCLES, AND
IMMEDIATELY TAKE OFF AGAIN
PLYOMETRIC EXERCISES
DOUBLE LEG HOPS
FROM ATHLETIC POSITION, JUMP UP & OUT, TRY TO REACH MAXIMAL DISTANCE AND SOME HEIGHT.
FLEX KNEES AND BRING SLIGHTLY UNDER BUTTOCK, LAND AND IMMEDIATELY REPEAT.
FOOT CONTACT TIME SHOULD BE MINIMAL.
HEIDEN J UMPS
ATHLETE STANDS WITH FEET SHOULDER-WIDTH APART.
BEGIN MOVEMENT WITH A DOUBLE ARM SWING, SLIGHT BENDING OF KNEES.
JUMP OFF RIGHT LEG TO THE LEFT AS FAR AS POSSIBLE LANDING ON THE LEFT FOOT
UPON LANDING, ATHLETE IMMEDIATELY PUSHES OFF THE LEFT LEG AND JUMPS BACK TO THE ORIGINAL POSITION.
THE DIFFICULTY OF THIS MOVEMENT IS INCREASED THE FARTHER THE ATHLETE JUMPS.
THE MOVEMENT SHOULD RESEMBLE A SKATING MOTION BACK AND FORTH
DOUBLE LEG VERTICAL POWER j umps
ASSUME SHOULDER-WIDTH STANCE.
USING A SLIGHT COUNTERMOVEMENT (KNEE DIP) & JUMP VERTICALLY AS FORCEFULLY AS POSSIBLE, REACHING UPWARDS.
LAND IN THE ORIGINAL POSITION AND IMMEDIATELY REPEAT.
CAN SWING ONE OR BOTH ARMS TO PROPEL BODY UPWARDS.
PLYOMETRIC EXERCISES





Flexibility








LEG SWINGS
STAND WITH FEET A LITTLE CLOSER THAN SHOULDER WIDTH APART.
BALANCE ON LEFT FOOT. SWING RIGHT LEG FORWARD (IT SHOULD BE NO MORE THAN A FOOT AND A
HALF OFF GROUND) THEN BACK UNTIL IT PASSES BEHIND YOUR LEFT FOOT. CONTINUE SWINGS FOR 15
SECONDS. SWITCH TO LEFT FOOT AND REPEAT.
DO 4 TIMES FOR EACH LEG.
MOVEMENT SHOULD BE AT THE HIP WITH THE KNEE LOCKED, OR SLIGHTLY BENT.
IN A SIMILAR MANNER, SWING LEG AT AN ANGLE, AWAY FROM BODY, DO BOTH LEGS 15 SECONDS, 4
TIMES EACH. REPEAT MOTION ACROSS BODY, AGAIN 4 TIMES FOR 15 SECONDS EACH. (WHEN EXERCISE
BECOMES EASY PERFORM WITH EYES CLOSED. LATER, TRY LEG SWINGS WHILE PLAYING CATCH WITH A
BALL.)
PARTNER STRETCHING
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) IS WIDELY REGARDED AS THE BEST METHOD TO INCREASE OVERALL FLEXIBILITY IN
TARGET MUSCLE GROUPS. IN SIMPLE TERMS, THIS INVOLVES THE TARGET MUSCLE GROUP BEING STRETCHED TO ITS MAXIMUM RANGE OF
MOVEMENT (ROM), AT WHICH STAGE THE MUSCLE IS CONTRACTED STRONGLY FOR AT LEAST 6 TO 8 SECONDS. AT THIS POINT THE MUSCLE IS
RELAXED BY A REFLEX TRIGGERED BY THE GOLGI TENDON ORGANS AND DELIBERATELY RELIEVED BY THE STRETCHER. ONCE THE STRETCH IS
REAPPLIED, IT SHOULD BE POSSIBLE TO EXTEND THE MUSCLE GROUP SLIGHTLY FURTHER THAN ON THE PREVIOUS ATTEMPT, EVENTUALLY
REACHING THE MAXIMUM ROM. WITH WORK, THE ROM SHOULD INCREASE, RESULTING IN IMPROVED FLEXIBILITY.
ALTHOUGH PNF TECHNIQUES MAY BE EXECUTED QUITE EFFECTIVELY ON AN INDIVIDUAL BASIS, IT IS OFTEN EASIER TO HAVE A PARTNER TO
WORK WITH AS THEY ARE ABLE TO CHECK THAT THE SUBJECT'S BODY AND JOINTS ARE ALIGNED CORRECTLY FOR MAXIMUM EFFECT. ALL THE
FOLLOWING STRETCHES ARE PARTNER BASED FOR THIS REASON.
BENT LEG HAMS
MUSCLE GROUP: HAMSTRINGS
THE STRETCHER LIES FLAT ON THE FLOOR, THE LEFT LEG STRAIGHT AND THE RIGHT KNEE BENT AND LIFTED AS FAR TOWARDS THE CHEST AS
IS COMFORTABLE. THE PARTNER THEN PLACES THE STRETCHER'S RIGHT FOOT ON THEIR SHOULDER WITH THEIR RIGHT HAND ON TOP OF THE
STRETCHER'S LEFT THIGH IN ORDER TO PREVENT UNNECESSARY MOVEMENT AND THEIR LEFT HAND BEHIND THE STRETCHER'S RIGHT KNEE
TOWARDS THE TOP OF THE LEG. THE STRETCHER NOW ATTEMPTS TO PUSH THEIR LEG DOWN TOWARDS THE FLOOR (ISOMETRIC
CONTRACTION) FOR A PERIOD OF ABOUT 6 SECONDS, DURING WHICH TIME THEIR PARTNER RESISTS THE MOVEMENT. THE STRETCHER
SHOULD NOW RELAX FOR AN EQUAL PERIOD BEFORE THEIR PARTNER BEGINS TO STRAIGHTEN THE STRETCHER'S KNEE SLIGHTLY IN ORDER
TO INCREASE THE STRETCH. REPEAT THIS METHOD FOR UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S ROM THEN
PERFORM THE SAME STRETCH ON THE LEFT LEG.
SUPINE STRAIGHT LEG HAMS
MUSCLE GROUP: HAMSTRINGS
THE STRETCHER LIES FLAT ON THE FLOOR WITH BOTH LEGS STRAIGHT. THE LEFT LEG IS THEN RAISED, KEEPING THE KNEE STRAIGHTENED,
UNTIL THE CURRENT MAXIMUM ROM IS ACHIEVED. AT THIS POINT, THE PARTNER SUPPORTS THE LEG BY THE HEEL AND JUST BELOW THE KNEE
AND RESISTS ANY MOVEMENT AS THE STRETCHER TRIES TO BRING THEIR LEG BACK DOWN TO THE FLOOR. THIS ISOMETRIC CONTRACTION
SHOULD LAST FOR ABOUT 6 SECONDS, FOLLOWING WHICH THE STRETCHER SHOULD RELAX FOR A SIMILAR PERIOD, THE LEG RAISED A LITTLE
FURTHER AND THE STRETCH REINITIATED. REPEAT THIS METHOD UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S
MAXIMUM RANGE OF MOVEMENT (ROM) THEN PERFORM THE SAME STRETCH ON THE LEFT LEG.
NOTE: FOR THIS STRETCH TO BE EFFECTIVE, THE SUBJECT'S HIPS SHOULD REMAIN PARALLEL AND FLAT TO THE FLOOR THROUGHOUT THE
TECHNIQUE.
SITTING INNER THIGH
MUSCLE GROUP: SHORT ADDUCTORS
THE STRETCHER SITS ON THE FLOOR WITH A STRAIGHT BACK AND THE SOLES OF BOTH FEET PRESSED TOGETHER, AS CLOSE TO THE GROIN
AS IS COMFORTABLE. THE STRETCHER THEN MOVES THEIR KNEES TOWARDS THE GROUND UNASSISTED AND WITHOUT SEPARATING THE FEET.
ONCE THE MAXIMUM UNASSISTED ROM HAS BEEN REACHED, THE PARTNER PLACES A HAND ON THE INSIDE OF EACH KNEE AND RESISTS THE
MOVEMENT AS THE STRETCHER ATTEMPTS TO BRING THE KNEES TOGETHER. THIS PROCESS SHOULD BE CONTINUED FOR ABOUT 6 SECONDS
BEFORE THE STRETCHER RELAXES FOR A SIMILAR PERIOD AS THEIR PARTNER GENTLY ATTEMPTS TO LOWER THE STRETCHER'S KNEES STILL
LOWER. REPEAT THIS SEQUENCE FOR UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S MAXIMUM ROM.
SIDE LEG LIFTS
MUSCLE GROUP: LONG ADDUCTORS
THE STRETCHER LIES ON THE LEFT SIDE WITH THE LEFT KNEE BENT AT THE KNEE AND THE RIGHT LEG FULLY EXTENDED, KEEPING BOTH
THIGHS IN ALIGNMENT WITH THE TORSO (I.E. BOTH KNEES SHOULD BE LEVEL WITH THE HIPS AND SHOULDERS). THE STRETCHER THEN LIFTS
THE RIGHT LEG DIRECTLY UPWARDS AS FAR AS IS COMFORTABLE, WHERE UPON THEIR PARTNER SUPPORTS THE FOOT AND RESISTS ANY
MOVEMENT AS THE STRETCHER USES THE LONG ADDUCTORS TO BRING THE FOOT BACK DOWN TO THE GROUND FOR A PERIOD OF 6
SECONDS. THE STRETCHER THEN RELAXES FOR SIX SECONDS AND THEIR PARTNER EASES THE FOOT SLIGHTLY HIGHER. THE STRETCH IS
REPEATED FOR UP TO FOUR TIMES, TAKING CARE NOT TO EXCEED THE STRETCHER'S MAXIMUM RANGE OF MOVEMENT (ROM), BEFORE
PERFORMING THE SAME STRETCH ON THE LEFT LEG.




Strength Workouts









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Charts












1 Rep Max Chart

Reps 2 3 4 5 6 7 8 9 10 Reps 2 3 4 5 6 7 8 9 10
1RM

1RM

95 100 105 105 110 110 115 115 120 125 355 375 385 395 410 420 430 440 450 460
100 105 110 110 115 120 120 125 125 130 360 380 390 405 415 425 435 445 455 470
105 110 115 115 120 125 125 130 135 135 365 385 395 410 420 430 440 450 465 475
110 115 120 125 125 130 135 135 140 145 370 390 405 415 425 435 445 460 470 480
115 120 125 130 130 135 140 140 145 150 375 395 410 420 430 440 455 465 475 485
120 125 130 135 140 140 145 150 150 155 380 400 415 425 435 450 460 470 480 495
125 130 135 140 145 145 150 155 160 160 385 410 420 430 440 455 465 475 490 500
130 135 140 145 150 155 155 160 165 170 390 415 425 435 450 460 470 485 495 505
135 145 145 150 155 160 165 165 170 175 395 420 430 440 455 465 475 490 500 515
140 150 150 155 160 165 170 175 175 180 400 425 435 450 460 470 485 495 510 520
145 155 160 160 165 170 175 180 185 190 405 430 440 455 465 475 490 500 515 525
150 160 165 170 170 175 180 185 190 195 410 435 445 460 470 485 495 510 520 535
155 165 170 175 180 180 185 190 195 200 415 440 450 465 475 490 500 515 525 540
160 170 175 180 185 190 195 200 205 210 420 445 455 470 485 495 510 520 535 545
165 175 180 185 190 195 200 205 210 215 425 450 465 475 490 500 515 525 540 550
170 180 185 190 195 200 205 210 215 220 430 455 470 480 495 505 520 535 545 560
175 185 190 195 200 205 210 215 220 225 435 460 475 485 500 515 525 540 550 565
180 190 195 200 205 210 215 225 230 235 440 465 480 490 505 520 530 545 560 570
185 195 200 205 210 220 225 230 235 240 445 470 485 500 510 525 540 550 565 580
190 200 205 210 220 225 230 235 240 245 450 475 490 505 515 530 545 560 570 585
195 205 210 220 225 230 235 240 245 255 455 480 495 510 525 535 550 565 575 590
200 210 220 225 230 235 240 250 255 260 460 485 500 515 530 540 555 570 585 600
205 215 225 230 235 240 250 255 260 265 465 490 505 520 535 550 560 575 590 605
210 220 230 235 240 245 255 260 265 275 470 500 510 525 540 555 570 580 595 610
215 225 235 240 245 255 260 265 275 280 475 505 515 530 545 560 575 590 605 615
220 235 240 245 255 260 265 270 280 285 480 510 525 535 550 565 580 595 610 625
225 240 245 250 260 265 270 280 285 290 485 515 530 545 555 570 585 600 615 630
230 245 250 255 265 270 280 285 290 300 490 520 535 550 565 580 590 605 620 635
235 250 255 265 270 275 285 290 300 305 495 525 540 555 570 585 600 615 630 645
240 255 260 270 275 285 290 295 305 310 500 530 545 560 575 590 605 620 635 650
245 260 265 275 280 290 295 305 310 320 505 535 550 565 580 595 610 625 640 655
250 265 270 280 285 295 300 310 315 325 510 540 555 570 585 600 615 630 645 665
255 270 275 285 295 300 310 315 325 330 515 545 560 575 590 605 625 640 655 670
260 275 285 290 300 305 315 320 330 340 520 550 565 580 600 615 630 645 660 675
265 280 290 295 305 310 320 330 335 345 525 555 570 590 605 620 635 650 665 680
270 285 295 300 310 320 325 335 340 350 530 560 575 595 610 625 640 655 675 690
275 290 300 310 315 325 330 340 350 355 535 565 585 600 615 630 645 665 6980 695
280 295 305 315 320 330 340 345 355 365 540 570 590 605 620 635 655 670 685 700
285 300 310 320 325 335 345 355 360 370 545 575 595 610 625 645 660 675 690 710
290 305 315 325 335 340 350 360 370 375 550 585 600 615 630 650 665 680 700 715
295 310 320 330 340 350 355 365 375 385 580 615 630 650 665 685 700 720 735 755
300 320 325 335 345 355 365 370 380 390 585 620 635 655 670 690 705 725 740 760
305 325 330 340 350 360 370 380 385 395 590 625 645 660 680 695 715 730 750 765
310 330 335 345 355 365 375 385 395 405 595 630 650 665 685 700 720 735 755 775
315 335 345 350 360 370 380 390 400 410 600 635 655 670 790 710 725 745 760 780
320 340 350 360 370 375 385 395 405 415 605 640 660 675 695 715 730 750 770 785
325 345 355 365 375 385 395 405 410 420 610 645 665 685 700 720 740 755 775 795
330 350 360 370 380 390 400 410 420 430

335 355 365 375 385 395 405 415 425 435

340 360 370 380 390 400 410 420 430 440

345 365 375 385 395 405 415 425 440 450

350 370 380 390 400 415 4125 435 445 455



PRR0lCTR0 HX CNRT
WEIGHT
185 190 195 200 205 210 215 220 225 230 235 240
REPS PREDICTED MAX
2 194 199 204 209 215 220 225 230 236 241 246 251
3 202 207 213 218 224 229 234 240 245 251 256 262
4 209 215 220 226 232 237 243 249 254 260 266 271
5 216 222 228 233 239 245 251 257 263 268 274 280
6 222 228 234 240 246 252 258 264 270 276 282 288
WEIGHT
245 250 255 260 265 270 275 280 285 290 295 300
REPS PREDICTED MAX
2 257 262 267 272 277 283 288 293 298 304 309 314
3 267 273 278 284 289 294 300 305 311 316 322 327
4 277 282 288 294 299 305 311 316 322 328 333 339
5 286 292 298 303 309 315 321 327 333 338 344 350
6 294 300 306 313 319 325 331 337 343 349 355 361
WEIGHT
305 310 315 320 325 330 335 340 345 350 355 360
REPS PREDICTED MAX
2 319 325 330 335 340 346 351 356 361 366 372 377
3 333 338 344 349 354 360 365 371 376 382 387 393
4 345 350 356 362 367 373 379 384 390 395 401 407
5 356 362 368 373 379 385 391 397 403 408 414 420
6 367 373 379 385 391 397 403 409 415 421 427 433
WEIGHT
365 370 375 380 385 390 395 400 405 410 415 420
REPS PREDICTED MAX
2 382 387 393 398 403 408 414 419 424 429 435 440
3 398 403 409 414 420 425 431 436 442 447 453 458
4 412 418 424 429 435 441 446 452 458 463 469 475
5 426 432 438 443 449 455 461 467 473 478 484 490
6 439 445 451 457 463 469 475 481 487 493 499 505
WEIGHT
425 430 435 440 445 450 455 460 465 470 475 480
REPS PREDICTED MAX
2 445 450 455 461 466 471 476 482 487 492 497 503
3 463 469 474 480 485 491 496 502 507 513 518 523
4 480 486 492 497 503 508 514 520 525 531 537 542
5 496 502 508 513 519 525 531 537 543 548 554 560
6 511 517 523 529 535 541 547 553 559 565 571 577
WEIGHT
485 490 495 500 505 510 515 520 525 530 535 540
REPS PREDICTED MAX
2 508 513 518 524 529 534 539 545 550 555 560 565
3 529 534 540 545 551 556 562 567 573 578 583 589
4 548 554 559 565 571 576 582 588 593 599 605 610
5 566 572 578 583 589 595 601 607 613 618 624 630
6 583 589 595 601 607 613 619 625 631 637 643 649
WEIGHT 50% 60% 65% 68% 70% 75% 80% 85% 88% 90% 95% 98%
90 45 54 59 61 63 68 72 77 79 81 86 88
95 48 57 62 65 67 71 76 81 84 86 90 93
100 50 60 65 68 70 75 80 85 88 90 95 98
105 53 63 68 71 74 79 84 89 92 95 100 103
110 55 66 72 75 77 83 88 94 97 99 105 108
115 58 69 75 78 81 86 92 98 101 104 109 113
120 60 72 78 82 84 90 96 102 106 108 114 118
125 63 75 81 85 88 94 100 106 110 113 119 123
130 65 78 85 88 91 98 104 111 114 117 124 127
135 68 81 88 92 95 101 108 115 119 122 128 132
140 70 84 91 95 98 105 112 119 123 126 133 137
145 73 87 94 99 102 109 116 123 128 131 138 142
150 75 90 98 102 105 113 120 128 132 135 143 147
155 78 93 101 105 109 116 124 132 136 140 147 152
160 80 96 104 109 112 120 128 136 141 144 152 157
165 83 99 107 112 116 124 132 140 145 149 157 162
170 85 102 111 116 119 128 136 145 150 153 162 167
175 88 105 114 119 123 131 140 149 154 158 166 172
180 90 108 117 122 126 135 144 153 158 162 171 176
185 93 111 120 126 130 139 148 157 163 167 176 181
190 95 114 124 129 133 143 152 162 167 171 181 186
195 98 117 127 133 137 146 156 166 172 176 185 191
200 100 120 130 136 140 150 160 170 176 180 190 196
205 103 123 133 139 144 154 164 174 180 185 195 201
210 105 126 137 143 147 158 168 179 185 189 200 206
215 108 129 140 146 151 161 172 183 189 194 204 211
220 110 132 143 150 154 165 176 187 194 198 209 216
225 113 135 146 153 158 169 180 191 198 203 214 221
230 115 138 150 156 161 173 184 196 202 207 219 225
235 118 141 153 160 165 176 188 200 207 212 223 230
240 120 144 156 163 168 180 192 204 211 216 228 235
245 123 147 159 167 172 184 196 208 216 221 233 240
250 125 150 163 170 175 188 200 213 220 225 238 245
255 128 153 166 173 179 191 204 217 224 230 242 250
260 130 156 169 177 182 195 208 221 229 234 247 255
265 133 159 172 180 186 199 212 225 233 239 252 260
270 135 162 176 184 189 203 216 230 238 243 257 265
275 138 165 179 187 193 206 220 234 242 248 261 270
280 140 168 182 190 196 210 224 238 246 252 266 274
285 143 171 185 194 200 214 228 242 251 257 271 279
290 145 174 189 197 203 218 232 247 255 261 276 284
295 148 177 192 201 207 221 236 251 260 266 280 289
300 150 180 195 204 210 225 240 255 264 270 285 294
305 153 183 198 207 214 229 244 259 268 275 290 299
310 155 186 202 211 217 233 248 264 273 279 295 304
315 158 189 205 214 221 236 252 268 277 284 299 309
320 160 192 208 218 224 240 256 272 282 288 304 314
325 163 195 211 221 228 244 260 276 286 293 309 319
330 165 198 215 224 231 248 264 281 290 297 314 323
335 168 201 218 228 235 251 268 285 295 302 318 328
340 170 204 221 231 238 255 272 289 299 306 323 333
345 173 207 224 235 242 259 276 293 304 311 328 338
PRRCRhT0R CNRT
PRRCRhT0R CNRT
WEIGHT 50% 60% 65% 68% 70% 75% 80% 85% 88% 90% 95% 98%
350 175 210 228 238 245 263 280 298 308 315 333 343
355 178 213 231 241 249 266 284 302 312 320 337 348
360 180 216 234 245 252 270 288 306 317 324 342 353
365 183 219 237 248 256 274 292 310 321 329 347 358
370 185 222 241 252 259 278 296 315 326 333 352 363
375 188 225 244 255 263 281 300 319 330 338 356 368
380 190 228 247 258 266 285 304 323 334 342 361 372
385 193 231 250 262 270 289 308 327 339 347 366 377
390 195 234 254 265 273 293 312 332 343 351 371 382
395 198 237 257 269 277 296 316 336 348 356 375 387
400 200 240 260 272 280 300 320 340 352 360 380 392
405 203 243 263 275 284 304 324 344 356 365 385 397
410 205 246 267 279 287 308 328 349 361 369 390 402
415 208 249 270 282 291 311 332 353 365 374 394 407
420 210 252 273 286 294 315 336 357 370 378 399 412
425 213 255 276 289 298 319 340 361 374 383 404 417
430 215 258 280 292 301 323 344 366 378 387 409 421
435 218 261 283 296 305 326 348 370 383 392 413 426
440 220 264 286 299 308 330 352 374 387 396 418 431
445 223 267 289 303 312 334 356 378 392 401 423 436
450 225 270 293 306 315 338 360 383 396 405 428 441
455 228 273 296 309 319 341 364 387 400 410 432 446
460 230 276 299 313 322 345 368 391 405 414 437 451
465 233 279 302 316 326 349 372 395 409 419 442 456
470 235 282 306 320 329 353 376 400 414 423 447 461
475 238 285 309 323 333 356 380 404 418 428 451 466
480 240 288 312 326 336 360 384 408 422 432 456 470
485 243 291 315 330 340 364 388 412 427 437 461 475
490 245 294 319 333 343 368 392 417 431 441 466 480
495 248 297 322 337 347 371 396 421 436 446 470 485
500 250 300 325 340 350 375 400 425 440 450 475 490
505 253 303 328 343 354 379 404 429 444 455 480 495
510 255 306 332 347 357 383 408 434 449 459 485 500
515 258 309 335 350 361 386 412 438 453 464 489 505
520 260 312 338 354 364 390 416 442 458 468 494 510
525 263 315 341 357 368 394 420 446 462 473 499 515
530 265 318 345 360 371 398 424 451 466 477 504 519
535 268 321 348 364 375 401 428 455 471 482 508 524
540 270 324 351 367 378 405 432 459 475 486 513 529
545 273 327 354 371 382 409 436 463 480 491 518 534
550 275 330 358 374 385 413 440 468 484 495 523 539
555 278 333 361 377 389 416 444 472 488 500 527 544
560 280 336 364 381 392 420 448 476 493 504 532 549
565 283 339 367 384 396 424 452 480 497 509 537 554
570 285 342 371 388 399 428 456 485 502 513 542 559
575 288 345 374 391 403 431 460 489 506 518 546 564
580 290 348 377 394 406 435 464 493 510 522 551 568
585 293 351 380 398 410 439 468 497 515 527 556 573
590 295 354 384 401 413 443 472 502 519 531 561 578
595 298 357 387 405 417 446 476 506 524 536 565 583
600 300 360 390 408 420 450 480 510 528 540 570 588
605 303 363 393 411 424 454 484 514 532 545 575 593