42992163 MVS Football

MISSOURI VALLEY COLLEGE FOOTBALL

2007 SUMMER STRENGTH MANUAL

MISSOURI VALLEY COLLEGE FOOTBALL

SUMMER TRAINING '07

MAX

HANG CLEAN: SQUAT BENCH INCLINE WEIGHT % BODY FAT 16 X 110 YDS. LBS. LBS. LBS. L

BS. LBS. % OL=22 seconds DL=20 seconds TE/K/LB/QB=18 seconds DB/WR/RB=17 seconds

June 8: + 5-10 lbs.

July 6: + 5-10 lbs.

"If you believe in yourself and have dedication and pride and never quit, you'll

be a winner. The price of victory is high, but so are the rewards."

Paul "Bear" Bryant

May 7, 2007

Dear Viking Football Team,

Strength and Conditioning is one of the cornerstones of our football program. Ou

r goal of being the strongest and best-conditioned team in the conference will b

e a direct factor in achieving a Heart of America Conference Championship. We ha

ve made a few changes in the summer strength and conditioning program. Upon your

return to campus you will be tested with consecutive 110-yard (goal line throug

h the endzone) sprints with a brief recovery period between reps, Bench Press, H

ang Clean, Pro Agility, and possibly Vertical Jump. Follow the summer program an

d you will have no problem with these tests, and you will be in tremendous shape

. We will be the most physical and best-conditioned team in the Heart of America

Conference if you closely follow the 2007 Summer Strength Manual. Concentrate t

his summer on total body fitness, starting with your “CORE”. Your “CORE” includes the ab

dominal and low back. Everything you do on the football field is generated from

your “CORE”, so make sure you do not neglect it. Incorporate position drills with ex

plosive change of direction/conditioning to simulate football movements to preve

nt against groin, hamstring, and hip flexor strains and injuries during fall cam

p.

Whatever it takes to WIN entails: 1.) 2.) 3.) Training with intensity. Do not mi

ss a workout. Do not miss meals. Eat nutritious food. Do not abuse your body wit

h late nights and alcohol.

Have a great summer. Sincerely,

Viking Football Coaches Phone: (660) 831-4155

GOALS FOR AUGUST 2007

Bench

Squat

Cleans

Vertical

Weight

Pro Agility

110's

Viking Football Lifting Position Records

Quarterbacks

40 yard dash B.J. Hall 4.47 sec 40 yard dash Jermaine Solomon 5.11 sec 40 yard d

ash Larry Wentzel 4.53 sec 40 yard dash Billy Atlas 4.59 sec 40 yard dash Marcus

Nichelson 4.85 sec 40 yard dash Eddie Haar 4.41 sec 40 yard dash Cortavious And

erson 4.33 sec 40 yard dash Maurlon Bembry 4.28 sec 40 yard dash Matt Nahlik 4.8

5 sec

Bench Press Chris White 310 lbs Bench Press Sean Clark 385 lbs Bench Press Merli

n Benefield 360 lbs Bench Press Soane Sevelo 380 lbs Bench Press Josh Collins 38

5 lbs Bench Press LeAndre Matthews 430 lbs Bench Press Mike Wilder 300 lbs Bench

Press Glen Baquet 360 lbs Bench Press Joe Park 265 lbs

Back Squat B.J. Hall 455 lbs Back Squat Nick Peker 615 lbs Back Squat Billy-Bob

Williams 585 lbs Back Squat Reggie Singletary 525 lbs Back Squat Josh Collins 48

0 lbs Back Squat LeAndre Matthews 570 lbs Back Squat Kenneth Reed 500 lbs Back S

quat Esa Ikonnen 500 lbs Back Squat Park/Pepito 360 lbs

Hang Clean Adam Mares 285 lbs Hang Clean Nick Peker 360 lbs Hang Clean Merlin be

nefield 360 lbs Hang Clean Marco Burks 330 lbs Hang Clean John Brinley 310 lbs H

ang Clean Jacob Cahill 365 lbs Hang Clean Reed/Wilder 260 lbs Hang Clean Curtis

Tate 315 lbs Hang Clean Matt Pepito 280 lbs

Vertical Jump Tyrone Jackson 31" Vertical Jump Marque Black 29" Vertical Jump Be

nefield/ Wentzel 30" Vertical Jump Billy Atlas 32" Vertical Jump Trevor Howard 3

0" Vertical Jump Robert Holmes 39" Vertical Jump Chris Mosley 36" Vertical Jump

DeAndre Smith 36" Vertical Jump Park/Nahlik 27"

Pro Agility Tyrone Jackson 4.43 sec Pro Agility Nick Peker 4.67 sec Pro Agility

Larry Wentzel 4.47 sec Pro Agility Billy Atlas 4.31 sec Pro Agility Marcus Niche

lson 4.50 sec Pro Agility Jacob Cahill 4.28 sec Pro Agility Jon Nunez 4.31 sec P

ro Agility Steven Price 4.34 sec Pro Agility James Justus 4.51 sec

Offensive Line

Defensive Line

Linebackers

Tight Ends

Running Backs

Wide Receivers

Def. Backs

Kicker/Punter

STRENGTH TRAINING

The following pages contain our Strength and Conditioning Program. These pages a

re two-sided. The front page has boxes which contain: workout, lead in/out exerc

ises, and conditioning. The back-side has your wall chart. During the summer mon

ths, you are in a pre-season phase for football. Our goal is to improve your fun

ctional capabilities as a football player. Becoming a competitive weightlifter o

r bodybuilder is not our goal. However, increased speed, agility, power, explosi

veness, and a decreased susceptibility to injury are all the things we want to a

ccomplish with this program. These areas can all be improved in the weight room.

Football players are athletes, which require a great amount of skill. Along wit

h skill, they require high levels of strength, power, speed, endurance, and flex

ibility. If you do not work to develop these attributes, you will be defeated on

the football field. Muscular strength and power are the most important physical

factors of athletic performance. It is never a negative aspect. It does not cre

ate a lack of flexibility or diminish skills. However, there must be a balance.

Strength training, along with speed, agility, and flexibility must all be integr

ated together to improve athletic performance. Our Viking Strength and Condition

ing program is designed to do exactly thatimprove your performance. Each week mu

st be completed before moving to the next. Do not neglect your training. Sporadi

c training will hinder your development. Follow every set and rep and you will s

ucceed.

Special Notes & Emphasis

1.) 2.) 3.) 4.) 5.) Follow the workout order. It is very important. Use the ligh

ter weeks to your advantage-rest promotes growth. Be technique conscious. Do not

sacrifice technique to go heavy. Train with a partner. Spot each other. Motivat

e each other. Rest – Allow three minutes rest when recovering between large muscle

exercises. Smaller muscle groups need less time – 2 minutes maximum. Keep records

to monitor your progress, and let the coaches know what you have accomplished.

The end result of your Strength & Conditioning Program is what happens on the fi

eld during a fall Saturday. LIFT TO WIN!!!!

6.)

7.)

PERCENTAGES

Workout percentages for the exercises are based on a rotating max. On Monday, Ju

ne 11th and Monday, July 9th add 0,5,10 lbs., to your max depending upon how you

are doing. For example, if you are struggling on one lift do not add weight. If

you are doing well in another lift add 5 to 10 lbs to your max. Write these num

bers in your book and continue to go off these for the rest of the summer. Each

lift is independent of one another.

Hang Clean Max: Squat Max: Bench Max: Incline Max:

Hang Clean, High Pull, Split Jerk, Front Squat Squat Bench, Close Grip Incline

How to read your workout:

Sets x Reps x A Percentage of the Goal Weight Wall Chart Example: Max=100 lbs. 1

0 reps @50% =would equal lifting 50lbs. ten times

DAY 1 BENCH 10 Reps @ 50% 10 Reps @ 61% 50 61

Athlete DAY 1 INCLINE Athlete

MAX 100

10 Reps @ 67% 67

MAX 100

10 Reps @ 50% 50

10 Reps @ 61% 61

10 Reps @ 67% 67

You must plug your max in on the wall chart. The weight by percentage chart at t

he end of this manual will give you the desired weight at each percentage. You w

ill have to insert all of your weights into the wall chart. An example for a sup

plemental exercise is 3x 10. Perform 3 sets of 10 reps. Go as heavy as you can w

hile maintaining proper technique. Never sacrifice techniques for weight. Lead I

n/Out Drills are located next to your workout boxes. Always perform these warm-u

p and cool down exercises. Conditioning has been broken into 3 cycles. The first

3 weeks you will be conditioning 2 days a week. Never condition back to back fo

r the first 3 weeks. Give your body at least one day of rest. The next 5 weeks y

ou will condition 3 days a week. Again, give your body a day off in between cond

itioning workouts. The final 3 weeks you will condition 4 days a week . Your con

ditioning consists of explosive workouts and endurance workouts. NEVER do explos

ive workouts back to back, you should explosive one day then endurance the next

day. MAKE SURE YOU STRETCH AND PROPERLY WARM UP BEFORE CONDITIONING!!!!!!

VIKING FOOTBALL

WEEK 1 : Monday,May 21- Friday, May 25

Day 1 1. Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Push Press 3x10 4

. Jammers 3x10 5. Dips 3x10 6. Neck 1x12 Each Way Day 2 1. Overhead Squat 2x10 L

ight Weight 2. Squat (See Wall Chart) 3. Step-Ups 3x10 4. Cleans (See Wall Chart

) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 7. Pull-Ups 2x7

Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split

Jerks 3x10 4. Jammers 3x10 5. Dips 2x10 6. Neck 1x12

Day 4 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Lunges 3x

10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Rows

3x10 8. Pull-Ups 2x7

Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 10 SQUAT JUMPS LEAD OUTS 3X 20 THROW DOWN

S 2X20 RUSSIAN TWISTS

Day 2 & 4 LEAD INS 4 X 30 SECS JUMP ROPE 10 SQUAT JUMPS LEAD OUTS 4 X 20 V-Ups 2

X 20 Side Touches

Day 2 Conditioning

2 x 800's (3 min rest) 4 x 400's (3 min rest) 6 x200's (2 min rest) 8 x 100's (1

min rest)

Day 3 Conditioning

8 x 110 yd. Striders, (30 sec.rest) 2 x 110 yd. Backward striders (45 sec rest)

stretch

WALL CHART

WEEK 1 : Monday,May 21- Friday, May 25

DAY 1 BENCH MAX 10 Reps @ 50% Athlete DAY 1 INCLINE MAX 10 Reps @ 50% Athlete 10

Reps @ 61% 10 Reps @ 67%

10 Reps @ 61%

10 Reps @ 67%

DAY 2 CLEAN MAX 10 Reps @ 50% Athlete DAY 2 SQUAT MAX 10 Reps @ 50% Athlete 10 R

eps @ 61% 10 Reps @ 67% 10 Reps @ 58 10 Reps @ 64

DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% Athlete DAY 3 INCLINE MAX 10 Reps @ 50%

Athlete 10 Reps @ 61% 10 Reps @ 64% 10 Reps @ 70% 10 Reps @ 58% 10 Reps @ 64% 1

0 Reps @ 70%

DAY 4 CLEAN MAX 8 Reps @ 50% Athlete DAY 4 SQUAT MAX 10 Reps @ 50% Athlete 10 Re

ps @ 58% 10 Reps @64 % 10 Reps @ 70% 8 Reps @ 61% 8 Reps @ 67% 8 Reps @ 70%

VIKING FOOTBALL

WEEK 2: Monday, May 28- Friday, June 1


. Jammers 3x10 5. Dips 3x10 6. Tricep Ext. 3x10 7. Neck 1x12 Each Way Day 2 1. O

verhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 4. Cleans (See Wall Ch

art) 5. Leg Extensions 3x10 6. Leg Curls 3x10 7. Lat Pull Downs 3x10 8. Low Lat

Pulls 3x10 9. Glute Ham 3x10

Day 3 1. Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10

4. Jammers 3x10 5. Dips 2x10 6. Tricep Extensions 3x10 7. Neck 1x12

Day 4 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Step-Ups

3x10 4. Cleans (See Wall Chart) 5. Shrugs 3x10 6. Glute Ham 3x10 7. Bent Over Ro

ws 3x10 8. Pull-Ups 3x8

Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 12 SQUAT JUMPS LEAD OUTS IN THE V 2x50 JA

CKNIFE 2x50

Day 2 & 4 LEAD INS 8 X 30 SECS SPEED JUMP ROPE 12 SQUAT JUMPS LEAD OUTS LEG RAIS

ES 2x50 OBLIQUES 2x50

Day 2 Conditioning

9 x 110 yd striders (30 sec. Rest) 2 x 110 yd backward striders (45 sec. Rest) s

tretch

Day 3 Conditioning

Flying sprints-(skip 10yd., sprint 25 yd, decelerate 15 yd) X10 Upper body sprin

ts 4 X10

WALL CHART

WEEK 2: Monday, May 28- Friday, June 1

DAY 1 BENCH MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70% Athlete

DAY 1 INCLINE MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 64% 10 Reps @ 70% Athlet

e

DAY 2 CLEAN MAX 8 Reps @ 50% Athlete DAY 2 SQUAT MAX 10 Reps @ 50% 10 Reps @ 58%

10 Reps @ 64% 10 Reps @ 70% Athlete 8 Reps @ 61 8 Reps @ 67 8 Reps @ 73

DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 8 Reps @ 64% Athlete DAY 3 INCLINE MAX

8 Reps @ 50% Athlete 8 Reps @ 64% 8 Reps @ 73% 10 Reps @ 82% 8 Reps @ 73% 8 Reps

@ 82%

DAY 4 CLEAN MAX 6 Reps @ 50% Athlete DAY 4 SQUAT MAX 8 Reps @ 50% Athlete 8 Reps

@ 64% 8 Reps @ 73 % 8 Reps @ 82% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79%

VIKING FOOTBALL

WEEK 3 : Monday,June 4- Friday, June 8

Day 1 1. Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Push Press 4x6 4.

Jammers 3x10 5. DB Fly 2x10 6. Dips 3x10 7. Tricep Ext. 3x10 8. Neck 1x12 Each

Way Day 2 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Clean

s (See Wall Chart) 4. Front Lunge 2x10 5. Side Lunge 2x10 6. Lat Pull Downs 3x10

7. DB Rows 3x10 8. Glute Ham 3x10

Day 3 1. Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split Jerks 3x10

4. Jammers 3x10 5. Dips 2x10 6. Tricep Extensions 3x10 7. Neck 1x12

Day 4 1. Front Squat 3x10 Light Weight 2. Squat (See Wall Chart) 3. Step-Ups 3x1

0 4. Cleans (See Wall Chart) 5. Wide Grip Upright Row 3x10 6. RDL 3x10 7. Bent O

ver Rows 3x10 8. Pull-Ups 3x8 Day 2 & 4 LEAD INS 8 X 15 SECS SPEED JUMP ROPE 15

SQUAT JUMPS LEAD OUTS THROW DOWNS 2x25 OBLIQUES 2x50

Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 15 SQUAT JUMPS LEAD OUTS IN THE V 2x50 PU

SH PULL 2x50

Day 2 Conditioning

10 X 110 yd striders, (30 sec. Rest) 2 X110 yd. Backward strider, (45 sec. Rest)

Pro Agility 3X each way

Day 3 Conditioning

20 X10 yds 15 X 20 yds 10 X 30 yds 5 X 40 yds 40 starts (5yds X 25)

WALL CHART

WEEK 3 : Monday,June 4- Friday, June 8

MAX 8 Reps @ 50% Athlete DAY 1 INCLINE MAX 8 Reps @ 50% Athlete 8 Reps @ 64% 8 R

eps @ 70% 8 Reps @ 76% 8 Reps @ 82% DAY 1 BENCH 8 Reps @ 64% 8 Reps @ 70% 8 Reps

@ 76% 8 Reps @ 82%


@ 64% 8 Reps @ 70% 8 Reps @ 76% 8 Reps @ 82% 6 Reps @ 61 6 Reps @ 67 6 Reps @ 7

3 6 Reps @ 79

DAY 3 LOSE GRIP BENCH MAX 6 Reps @ 50% Athlete DAY 3 INCLINE MAX 6 Reps @ 50% At

hlete

6 Reps @ 67%

6 Reps @ 73%

6 Reps @ 79% 6 Reps @ 85%

6 Reps @ 67%

6 Reps @ 73%

6 Reps @ 79% 6 Reps @ 85%


@ 67% 6 Reps @ 73 % 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 64% 6 Reps @ 70% 6 Reps

@ 76% 6 Reps @ 82%

VIKING FOOTBALL

WEEK 4: Monday,June 11 - Friday, June 15

Day 1 1. Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Push Press 4x6 4.

Side Jammers 3x10 5. DB Fly 2x10 6. Dips 3x10 7. Tricep Ext. 3x10 8. Neck 1x12

Each Way Day 2 1. Cleans (See Wall Chart) 2. Overhead Squat 2x10 Light Weight 3.

Squat (See Wall Chart) 4. Leg Curl/Extension 3x10 5. Snatch 3x5 6. Pull Ups 3x8

7. DB Rows 3x10 8. Glute Ham 3x10

Day 3 1.Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split J

erk 3x5 4. DB Fly 2x10 5. Tricep Ext. 3x10 6. Neck 1x12 Each Way

Day 4 1. Cleans (See Wall Chart) 2. Front Squat 2x10 Light Weight 3. Squat (See

Wall Chart) 4. Snatch 3x5 5. Pull ups 3x8 6. DB Rows 3x10 7. Glute Ham 3x10

Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS Russian Twist

2x20 Leg Raises 3x30

Day 2 & 4 LEAD INS 8 X 30 SECS SPEED JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS Throw

Downs 4x25 Torso Training 2x20 Secs

Day 1 Conditioning

11 x 110 yd striders, (30 sec. Rest) 2 x 110 yd backward striders, (45 sec. Rest

) Pro Agility 3x Each Way

Day 2 Conditioning

plyometric workout #1 metabolic sets 1-4 40 starts, 5 yds. X 10

Day 3 Conditioning

4 X 400's (60 sec. Rest) 8 X 100's (yds) 45 sec rest 6 X 40's (yds) 35 sec rest

4 X 30's (yds) 30 sec rest

VIKING FOOTBALL

WEEK 4: Monday,June 11 - Friday, June 15

DAY 1 BENCH MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 Reps @ 85%

Athlete DAY 1 INCLINE MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6

Reps @ 85% Athlete

DAY 2 CLEAN MAX 6 Reps @ 50% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82%

Athlete DAY 2 SQUAT MAX 6 Reps @ 50% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 82% 6 R

eps @ 85% Athlete

DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 10 Reps @ 58% 10 Reps @ 65% Athlete DAY

3 INCLINE MAX 10 Reps @ 50% 10 Reps @ 61% 10 Reps @ 65% Athlete

DAY 4 CLEAN MAX 6 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% Athlete DAY 4 SQUAT MAX 1

0 Reps @ 50% 10 Reps @ 58% 10 Reps @ 65% Athlete

VIKING FOOTBALL

WEEK 5 : Monday,June 18- Friday,June 22


. Jammers 3x10 5. Dips 3x10 6. Tricep Ext. 3x10 7. Neck 1x12 Each Way Day 2 1. O

verhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Step-Ups 3x10 4. Cl

eans (See Wall Chart) 5. Upright Wide Grip Rows 3x10 6. Glute Ham 3x10 7. Pull-U

ps 2x7

Day 3 1. Close Grip Bench (See Wall Chart) 2. Incline (See Wall Chart) 3. Split

Jerks 3x10 4. Side Jammers 3x10 5. Dips 3x10 6. French Curls 3x10 7. Neck 1x12

Day 4 1. Overhead Squat 2x10 Light Weight 2. Squat (See Wall Chart) 3. Lunges 3x

10 4. Cleans (See Wall Chart) 5. Power Shrugs 3x8 6. Glute Ham 3x10 7. Bent Over

Rows 3x10 8. Pull-Ups 2x7

Day 1 & 3 LEAD INS 5 MINUTES JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS 3X 20 THROW DO

WNS 4x30 LEG RAISES

Day 2 & 4 LEAD INS 4 X 30 SECS JUMP ROPE 3X10 SQUAT JUMPS LEAD OUTS 2 X 25 V-Ups

4 X 20 Side Touches

Day 1 Conditioning

upper body sprints 4 x 10's flying sprint-(skip x10, sprintx30, deceleratex15) x

4 cone drill 4x each way

Day 2 Conditioning



Day 3 Conditioning

plyometric workout #2 15 x 40 yds

WALL CHART


DAY 1 BENCH MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% Athlete DAY 1 INCLINE MA

X 10 Reps @ 50% 8 Reps @ 61% Athlete 8 Reps @ 67%

8 Reps @ 73%

8 Reps @ 79%

8 Reps @ 76%

8 Reps @ 73%

8 Reps @ 79%

8 Reps @ 76%

DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% Athlete DAY 2 SQUAT MAX 10 Reps @ 50%


@ 70% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 79%

DAY 3 CLOSE GRIP BENCH MAX 10 Reps @ 50% 8 Reps @ 58% Athlete DAY 3 INCLINE MAX

10 Reps @ 50% 8 Reps @ 58% Athlete 8 Reps @ 61% 8 Reps @ 64% 8 Reps @ 70% 8 Reps

@ 67% 8 Reps @ 61% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67%

DAY 4 CLEAN MAX 10 Reps @ 50% 6 Reps @ 58% Athlete DAY 4 SQUAT MAX 10 Reps @ 50%


@ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 70%

VIKING FOOTBALL


Day 1 1. Bench (See Wall Chart) 2. Squat (See Wall Chart) 3. Snatch 4x5 4. Front

Lat Pull Downs 3x10 5. Jammer 3x8 6. Glute Ham 3x10 7. Dips 3x12 8. Neck 1x12 E

ach Way Day 2 1. Incline (See Wall Chart) 2. Clean (See Wall Chart) 3. Front Squ

at 3x10 4. Push Press 4x6 5. Wide Grip Upright Row 3x8 6. Glute Ham 3x10 7. Pull

Ups 3x7 8. DB Rows 3x10 9. Neck 1x12 Each Way

Day 3 1. Bench (See Wall Chart) 2. Overhead Squat 2x10 3. Squat (See Wall Chart)

4. Clean (See Wall Chart) 5. Split Jerks 3x8 6. Glute Ham 3x10 7. Dips 3x12 8.

Neck 1x12 Each Way

Day 1 & 3 LEAD INS Jump Rope 2 Legs x 200, 1 Leg x100 LEAD OUTS Leg Raises 4x35

Crunch & Hold 5x5x 5 Secs

Day 1 Conditioning

10 x 100 yds (45 sec rest) 8 x 50 yds (40 sec rest) 6 x 40 yds (30 sec rest) 4 x

20 yds (15 sec rest)

Day 2 LEAD INS Jump Rope-Skipx100/High Kneex100 Squat jumps 15 LEAD OUTS ISOMETR

IC 8's x3 HANGING LEG RAISES 3x25

Day 2 Conditioning

plyometric workout #3 40 starts 10x5yds

Day 3 Conditioning



Wall Chart

WEEK 6 : Monday,June 25- Friday,June 29 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 6

4% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 1 SQUAT MAX 1

0 Reps @ 50% 8 Reps @ 55% 8 Reps @ 58% 8 Reps @ 64% 8 Reps @ 70% 8 Reps @ 67% At

hlete

DAY 2 INCLINE MAX 10 Reps @ 50% 6 Reps @ 64% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @

85% 6 Reps @ 82% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 64% 5 Reps @ 73%


DAY 3 BENCH MAX 10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76

% 6 Reps @ 73% Athlete DAY 3 SQUAT MAX 10 Reps @ 50% 8 Reps @ 61% 8 Reps @ 67% 8

Reps @ 73% 8 Reps @ 79% 8 Reps @ 76% Athlete DAY 3 CLEAN MAX 10 Reps @ 50% 6 Re

ps @ 61% 5 Reps @ 67% 5 Reps @ 73% 5 Reps @ 79% 5 Reps @ 73% Athlete

VIKING FOOTBALL

DAILY WORKOUT SCHEDULE JULY 4TH WEEK: MONDAY, JULY 2-FRIDAY, JULY 6

The Entire Week is a REST WEEK

If you would like to continue to lift, repeat Week 6

There is no running or Lead In/Out for this week. Use this week to allow your le

gs to fully recover.

REMEMBER CELEBRATION IN MODERATION!!!!!!!

VIKING FOOTBALL

WEEK 7 : Monday,July 9- Friday, July 13


Lat Pull Downs 3x10 5. Jammer 3x8 6. Power Shrugs 3x8 Heavy Weight 7. RDL 3x10

8. Dips 3x12 9. Neck 1x12 Each Way Day 2 1. Incline (See Wall Chart) 2. Clean (S

ee Wall Chart) 3. Front Squat 3x10 4. Push Press 4x6 5. Power Shrug Wide Grip Up

right Row 3x8 6. Glute Ham 3x10 7. Pull Ups 3x7 8. DB Rows 3x10 9. Neck 1x12 Eac

h Way


4. Clean (See Wall Chart) 5. Split Jerks 3x8 6. Side Jammer 3x8 7. Glute Ham 3x

10 8. Dips 3x12 9. Neck 1x12 Each Way Day 1 Conditioning

3 cone drill x 6 4 cone drill x 8 triangle drill x 10

Day 1 & 3 LEAD INS Jump Rope 2 Legs x 200, 1 Leg x100 LEAD OUTS Throw Downs 3x40

Crunch & Hold 5x5x 5 Secs

Day 2 LEAD INS Jump Rope 2 Legs x350 Squat jumps 15 LEAD OUTS ISOMETRIC 8's x3 H

ANGING LEG RAISES 3X25

Day 2 Conditioning



Day 3 Conditioning

plometric workout #4 40 starts 10 x 10 yds

Wall Chart

WEEK 7 : Monday,July 9- Friday, July 13 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @ 6

4% 6 Reps @ 73% 6 Reps @ 79% 6 Reps @ 85% 6 Reps @ 82% Athlete DAY 1 SQUAT MAX 1

0 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% At

hlete








VIKING FOOTBALL

WEEK 8 : Monday,July 16- Friday, July 20



8. Dips 3x12 9. Neck 1x12 Each Way LINEMAN 10. DB IC Bench 3x8 Inc Wt Each Time

Day 2 1. Incline (See Wall Chart) 2. Clean (See Wall Chart) 3. Front Squat 3x8 4

. Push Press 4x6 5. Power Shrug Wide Grip Upright Row 3x8 6. Glute Ham 3x10 7. P

ull Ups 3x7 8. DB Rows 3x10 9. Neck 1x12 Each Way LINEMAN 10. DB Bench 3x8 Incre

ase Wt Each Time



10 8. Dips 3x12 9. Neck 1x12 Each Way

Day 1 & 3 LEAD INS Jump Rope 2 Legs x 200, 1 Leg x100, Skip x100 LEAD OUTS Throw

Downs 3x20 In The V 2x20

Day 1 Conditioning

1 x 800 (3 minute rest) 2 x 400 (2 minute rest) 3 x 200 (1 minute rest) 15 x 40

yds ( 45 sec rest)

Day 2 LEAD INS Jump Rope 2 Legs x250/ 1 Leg x100 Squat jumps 2x10 LEAD OUTS 3x25

Push Pulls Leg Raises 2X50

Day 2 Conditioning

Day 3 Conditioning

plyometric workout #5 40 starts 15 x 10 yds



Wall Chart

WEEK 8 : Monday,July 16- Friday, July 20 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @

64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 88% Athlete DAY 1 SQUAT MAX

10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73% A

thlete

DAY 2

INCLINE

MAX 10 Reps @ 50% 6 Reps @ 64% 4 Reps @ 79% 4 Reps @ 85% 4 Reps @ 91% 4 Reps @ 8

8% Athlete DAY 2 CLEAN MAX 10 Reps @ 50% 6 Reps @ 67% 4 Reps @ 79% 4 Reps @ 85%

4 Reps @ 91% 4 Reps @ 85% Athlete





VIKING FOOTBALL

WEEK 9 : Monday, July 23- Friday, July 27







ase Wt Each Time



10 8. Dips 3x12 9. Neck 1x12 Each Way

Day 1 & 3 LEAD INS Jump Rope High Knees x200, Skip x200 LEAD OUTS Throw Downs 3x

25 Bench Crunch 2x20x35lbs Day 2 LEAD INS Jump Rope 2 Legs x250 Squat jumps 2x10

LEAD OUTS 3x25 Push Pulls Jacknife 4x25

Day 1 Conditioning

1 x 800 jog,stride,sprint 1 x110 sprint (rest 1:00 minute) (1x80,1x60,6x40,6x20y

ds) rest 45 sec.

Day 2 Conditioning

metabolic (sets 1-4, 1) 1:30 rest between sets

Day 3 Conditioning


Day 4 Conditioning



Wall Chart

WEEK 9 : Monday, July 23- Friday, July 27 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @


10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%

Athlete








VIKING FOOTBALL

WEEK 10 : Monday,July 30- Friday, Aug, 3

Day 1 1. Bench (See Wall Chart) 2. Squat (See Wall Chart) 3. Snatch 4x5 4. Pull

Ups 3x8 5. Jammer 3x8 6. Power Shrugs 3x8 Heavy Weight 7. RDL 3x10 8. Dips 3x12

9. Neck 1x12 Each Way LINEMAN 10. DB IC Bench 4x6 Inc Wt Each Time Day 2 1. Incl

ine (See Wall Chart) 2. Clean (See Wall Chart) 3. Front Squat 3x8 4. Push Press

4x6 5. Wide Grip Upright Row 3x8 6. Glute Ham 3x10 7. Pull Ups 3x7 8. DB Rows 3x

8 9. Neck 1x12 Each Way LINEMAN 10. DB Bench 4x6 Increase Wt Each Time


4. Clean (See Wall Chart) 5. Push Press 3x6 6. Side Jammer 3x8 7. Glute Ham 3x1

0 8. Weighted Dips 3x12 9. Neck 1x12 Each Way

Day 1 & 3 LEAD INS Jump Rope High Knees x200, Skip x200 LEAD OUTS Throw Downs 4x

25 Crunch & Hold 10x5x5 Secs Day 2 LEAD INS Jump Rope 2 Legs x300 Squat jumps 2x

10 LEAD OUTS Leg Raises 4X25 Jacknife 3x20

Day 1 Conditioning

metabolic (sets 1,2,3,4,1,2,3) 1:00 rest between sets

Day 2 Conditioning



Day 3 Conditioning


Day 4 Conditioning

1 x 800 jog,stride,sprint 1 x110 sprint (rest 1:00 minute) (1x80,1x60,6x40,6x20y

ds) rest 45 sec.

Wall Chart

WEEK 10 : Monday,July 30- Friday, Aug, 3 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @


10 Reps @ 50% 6 Reps @ 61% 4 Reps @ 70% 4 Reps @ 76% 4 Reps @ 82% 4 Reps @ 79% A

thlete








VIKING FOOTBALL

WEEK 11 : Monday, Aug. 6- Friday, Aug. 10







ase Wt Each Time

Day 3

NO WORKOUT REST YOUR BODY TO PREPARE FOR TESTING

Day 1 & 3 LEAD INS Jump Rope 2 Legs x 500 Squat jumps 3x10 LEAD OUTS Throw Downs

4x25 Bench Crunch 2x20x35lbs Day 2 LEAD INS Jump Rope 2 Legs x100 Skip x100, Hi

gh Knee x100 LEAD OUTS 4x25 Push Pulls Leg Raises 4X25

Remember to take a day off between conditioning!!!!

Day 1 Conditioning


Day 3 Conditioning

NONE REST!!!!!!

Day 2 Conditioning



Day 4 Conditioning

NONE REST!!!!!

Wall Chart

WEEK 11 : Monday, Aug. 6- Friday, Aug. 10 DAY 1 BENCH MAX 10 Reps @ 50% 6 Reps @


10 Reps @ 50% 6 Reps @ 58% 6 Reps @ 64% 6 Reps @ 70% 6 Reps @ 76% 6 Reps @ 73%

Athlete




VIKING FOOTBALL

PLYOMETRICS

WORKOUT #1

2 3

1

4

Both Legs:

1-2 1-4 1-2-3 1-3-2 1-2-3-4

Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec. Max in 20 sec.

Single Leg:

1-2 1-4 1-3 4-2

Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec.

Both Legs: (1 foam block)

1-2 1-4

Max in 10 sec. Max in 10 sec.

Both Legs:

1-2-3-4 1-3 1-4-3-2 4-2


VIKING FOOTBALL

PLYOMETRICS

WORKOUT #2

2 3

1

4

Both Legs:

1-2 1-2-3 1-3-2 1-2-3-4


Single Leg:

1-2 1-4 1-3 4-2


( 2 x Each Leg) ( 2 x Each Leg) ( 2 x Each Leg) ( 2 x Each Leg)

Both Legs: (1 foam block) Both Legs: (2 foam blocks) Both Legs:

1-2 1-4 1-4

Max in 10 sec. Max in 10 sec. Max in 5 sec.

(2x) (2x) (4x)

1-2-3-4 4-3-2-1 1-3 4-2


VIKING FOOTBALL

PLYOMETRICS

WORKOUT #3 Box Jumps 6" Box 18" Box 24" Box 28" Box 12 Reps 12 Reps 12 Reps 12 R

eps (Single Leg) (Both Legs) (Both Legs) (Both Legs)

2

3

1

4

Both Legs:

1-2 1-2-3 1-2-3-4 1-3 1-2 1-2-3-4 28" Box 24" Box 18" Box 6" Box 18" Box

Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 15 sec. Max i

n 15 sec. 14 Reps. 14 Reps. 14 Reps. 14 Reps. Max in 10 sec.

Single Leg:

Sprint Strides:

Box Jumps:

VIKING FOOTBALL

PLYOMETRICS

WORKOUT #7

2 3

1

4

Both Legs:

1-2 1-2-3 1-3-2 1-2-3-4


Single Leg:

1-2 1-4


( 2 x Each Leg) ( 2 x Each Leg)

Both Legs: (2 foam blocks) Both Legs: (3 foam blocks) Both Legs:

1-2 1-4 1-4


(2x) (2x) (4x)

1-2-3-4/1-4-3-2 1-3 1-4-3-2/1-4-2-3 4-2


(2x) (2x) (2x) (2x)

VIKING FOOTBALL

PLYOMETRICS

WORKOUT #5 Box Jumps 6" Box 12" Box 18" Box 24" Box 6" Box 14 Reps 14 Reps 14 Re

ps 14 Reps 14 Reps (Single Leg) (Both Legs) (Both Legs) (Both Legs) (Single Leg)

2 sets 2 sets 2 sets 2 sets 1 set

2

3

1

4

Both Legs:

1-2 1-2-3 1-2-3-4 1-3-2 6" Box 12" Box 18" Box 6" Box

Max in 10 sec. Max in 10 sec. Max in 10 sec. Max in 10 sec. 14 Reps 14 Reps 14 R

eps 22 Reps (Single Leg) (Both Legs) (Both Legs) (Single Leg) 2 sets 2 sets 2 se

ts 3 sets

Box Jumps

VIKING FOOTBALL

PLYOMETRICS

WORKOUT #7

2 3

1

4

Both Legs:

1-2 1-2-3 1-3-2 1-2-3-4


Single Leg:

1-2 1-4


( 2 x Each Leg) ( 2 x Each Leg)

Both Legs: (2 foam blocks) Both Legs: (3 foam blocks) Both Legs:

1-2 1-4 1-4


(2x) (2x) (4x)

1-2-3-4/1-4-3-2 1-3 1-4-3-2/1-4-2-3 4-2


(2x) (2x) (2x) (2x)

Lead In and Lead Out Exercises

Bench Crunch (and twisting) 1. Place feet onto a bench, keeping knees at 90 degr

ee angle. 2. Using weight at chest, crunch upwards using abdominals to lift shou

lder blades off the ground. Crunch and Hold 1. Lie on back and perform a standar

d crunch, but hold it at the top for 1 second. Hanging Leg Raises 1. Using chin

up bar, hang from the top with legs straight down. 2. Pull knees up to the chest

using abdominal muscles. Hips Ups 1. Grab stationary object with both hands. Li

ft legs together to toes are overhead. 2. Using abdominals left hips off of grou

nd or bench. Keep legs straight throughout exercise. Inch Worm 1. Start on feet,

bent over with hands touching the ground in front of feet. 2. Walk hand over ha

nd outwards until body is fully extended and then inch by inch walk the feet bac

k in the original position. In the “V’ 1. Lie on backs with legs in the air and spre

ad like a “V” 2. Crunch upwards into the “V” using, making sure shoulder blades come off

ground. Isometric 8’s 1. Have a partner use a weight belt to strap feet to the gr

ound. Lie back at 45 degrees. 2. Partner throws medicine ball 8 times to the lef

t, to the right, chest pass, and then overhead for a total of 32 reps. Jacknife

(and single leg) 1. Lie on back with legs straight up at 90 degrees. 2. Use abdo

minals to crunch body upwards making so that hands touch the toes. Leg Raises 1.

Lie on the floor with legs straight out and arms at your side. 2. Keeping legs

straight, left them upwards until they reach a 90 degree angle. Obliques 1. Lie

on ground with right ankle crossed over left knee. 2. With left arm crossed behi

nd head, come up and touch the left elbow to the right knee. 3. Continue to do t

his to both sides.

Push Pull 1. Lie on back with arms at sides and legs straight out in front of yo

u 6’’ off the ground. 2. Slowly bring the right knee to the chest. Next bring the le

ft knee to the chest while pushing the right knee back out. Perform slowly. Russ

ian Twist 1. Sit on the floor with legs straight out and body leaning back sligh

tly. 2. Using a weight held straight out in front of you, twist torso to the rig

ht and hold for 1 second. 3. Twist back to the center and hold, and twist to the

left and hold. This is one rep Throw Downs 1. Partner is needed. Lie flat on ba

ck and hold onto standing partners ankles behind your head. 2. Lift legs as expl

osively as possible towards partner while keeping knees locked. 3. Partner will

then throw legs back down forcefully, and you bring them back up explosively. Ti

c Tac Toe 1. Partner is needed. Sit on the floor with legs off the ground and bo

dy leaning back slightly. 2. Partner throws medicine ball to the side and you to

uch the floor with it on the right, left, right, and throw it back. This is one

rep. Torso Training 1. There are four positions and you hold each for the allott

ed time with body in a straight line. 2. Position one is push up position, but o

n elbows. Second position is the same but on the right side. Third position is o

n the left side. And the last position is lying on the stomach with arms and leg

s off the ground. Tuck Jumps 1. Standing in place, jump as explosively as possib

le bringing knees to chest. V- Ups 1. Lie on back with arms fully extended above

head. 2. Use abdominals to lift arms and legs up simultaneously to have hands t

ouch feet at the top.

Conditioning Exercises

110 Yard Striders (and backward striders) 1. Start at goal line and run at about

50 percent for first 40 yards emphasizing long strides. 2. Increase speed to 75

percent for the next 40 yards. 3. Finish the last 30 yards at 90 percent of ful

l running speed. 30 Yard Ladder 1. Start on the goal line, run to the 5 yards li

ne and touch with right hand, return to goal line and touch with the left hand.

2. Continue this pattern at 5 yard increments until finished with the 30 yards.

Build Ups 1. Start by skipping for 20 yards, then stride for 10 yards, then spri

ng for 20 yards, and glide for 20. Descending Ladder Sprints 1. Start by running

for 50 yards, turning and coming back for 40 yards, then turn back and run for

30 yards, then turn back for 20 yards, againg turn back and run for 10 yards, an

d finish by turning back and running for the final 5 yards. Flying 60’s 1. Start a

t the goal line, start running building up speed for first 20 yards. 2. Be at a

full speed sprint for the next 40 yards. Flying Sprints 1. Start by skipping for

10 yards, then sprint for 25 yards, and decelerate for 15 yards. L- Drill 1. Se

t up three cones in the shape of an “L”. 2. Starting at the end of the “L”, sprint to th

e second cone, turn and sprint to the top of the “L”, turn and sprint back to the se

cond cone, turn and sprint back to the beginning.

Pro Agility 1. Start with hand on the line, turn and sprint touching the line wi

th right hand, then turn and sprint touching the line with left hand, and finish

ing through the starting line again.

Resisted Running, Hills 1. Use a harness or sport cords if available, if not use

an incline to run against resistance. Skip, Sprint 1. Start by skipping specifi

ed distance, then sprint for the specified distance.

Sprints 1. Start in position stance. Explode off the line and use good running f

orm during the sprint. Sprint, Stride, Sprint 1. Start by sprinting, then stride

for the distance, then sprint again to finish the drill. Starts 1. Start in spr

inter’s stance. Explode off the line and use good running form during the sprint.

Stride, Sprint, Stride 1. Start by striding, then sprint for the distance, then

stride again to finish the drill. Triangle Drill 1. Start at the first cone and

sprint to cone 2, then backpedal to cone 3, the slide back to cone 1.

3 Cone Wheel 1. Start at the first cone and sprint to cone 2, then sprint to con

e 3 then sprint forward and backpedal back.

4 Cone Drill 1. Start at the first cone and sprint to cone 2, then shuffle to co

ne 3, then backpedal to cone 4, and finish by shuffling back to cone 1.

Upper Body Sprints 1. Sit on the ground with legs straight out in front. 2. Usin

g only arms, simulate running motion keeping elbows locked and using shoulders.

3. Do not cross your body with your arms, keep them in a straight line.

Plyometric Workouts

Plyo Square 1. Stay in an athletic position while doing plyos, keeping knees ben

t and on balls of feet. 2. When jumping, use quick motions making sure not to sl

ide and stay off of the lines. 3. Jump as quick and as accurately as possible an

d follow workout patterns. 4. If foam blocks are not available, use cones or oth

er substitute. 5. O-Line and D-Line do not do 1 foot jumps or more than 2 foam b

locks.

WEIGHT BY PERCENTAGE CHART LBS. 200 210 220 230 240 250 260 270 280 290 300 310

320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480 490 500 50%

100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195

200 205 210 215 220 225 230 235 240 245 250 52% 104 109 114 120 125 130 135 140

145 150 155 161 166 172 177 182 187 192 198 203 208 213 218 224 229 234 239 244

250 255 260 55% 110 116 121 127 132 136 143 149 154 160 165 171 176 182 187 193

198 204 209 215 220 226 231 237 242 248 253 259 264 270 275 57% 114 120 125 131

137 143 146 154 160 165 171 177 182 188 194 200 205 211 217 222 228 234 239 245

251 257 262 266 274 279 285 60% 120 126 132 138 144 150 156 162 168 174 180 186

192 198 204 210 216 222 228 234 240 246 252 258 264 270 276 282 288 294 300 62%

124 130 136 143 149 155 161 167 174 180 186 192 198 205 211 217 223 229 236 242

248 254 260 267 273 279 285 291 298 304 310 65% 130 137 143 150 156 163 169 176

182 189 195 202 208 215 221 228 234 241 247 254 260 267 273 280 286 293 299 306

312 319 325 67% 134 141 147 154 161 168 174 181 188 194 201 208 214 221 228 235

241 248 255 261 268 275 281 288 295 302 308 315 322 328 335 70% 140 147 154 161

168 175 182 189 196 203 210 217 224 231 238 245 252 259 266 273 280 287 294 301

308 315 322 329 336 343 350 72% 144 151 158 166 173 180 187 194 202 209 216 223

230 238 245 252 259 266 274 281 288 295 302 310 317 324 331 338 346 353 360 75%

150 158 165 173 180 188 195 203 210 218 225 233 240 248 255 263 270 278 285 293

300 308 315 323 330 338 345 353 360 368 375 77% 154 162 169 177 185 193 200 208

216 223 231 239 246 254 262 270 277 285 293 300 308 316 323 331 339 347 354 362

370 377 385 80% 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 280

288 296 304 312 320 328 336 344 352 360 368 376 384 392 400 82% 164 172 180 189

197 205 213 221 230 238 246 254 262 271 279 287 295 303 312 320 328 336 344 353

361 369 377 385 394 402 410 85% 170 179 187 196 204 213 221 230 238 247 255 264

272 281 289 298 306 315 323 332 340 349 357 366 374 383 391 400 408 417 425 87%

174 183 191 200 209 218 226 235 244 252 261 270 278 287 296 305 313 322 331 339

348 357 365 374 383 392 400 409 418 426 435 90% 180 189 198 207 216 225 234 243

252 261 270 279 288 297 306 315 324 333 342 351 360 369 378 387 396 405 414 423

432 441 450 92% 184 193 202 212 221 230 239 248 258 267 276 285 294 304 313 322

331 340 350 359 368 377 386 396 405 414 423 432 442 451 460 95% 190 200 209 219

228 238 247 257 266 276 285 295 304 314 323 333 342 352 361 371 380 390 399 409

418 428 437 447 456 466 475 97% 194 204 213 223 233 243 252 262 272 281 291 301

310 320 330 340 349 359 369 378 388 398 407 417 427 437 446 456 466 475 485

WEIGHT BY PERCENTAGE CHART LBS. 510 520 530 540 550 50% 255 260 265 270 275 52%

265 270 276 281 286 55% 281 286 292 297 303 57% 291 296 302 308 314 60% 306 312

318 324 330 62% 316 322 329 335 341 65% 332 338 345 351 358 67% 342 348 355 362

369 70% 357 364 371 378 385 72% 367 374 382 389 396 75% 383 390 398 405 413 77%

393 400 408 416 424 80% 408 416 424 432 440 82% 418 426 435 443 451 85% 434 442

451 459 468 87% 444 452 461 470 479 90% 459 468 477 486 495 92% 469 478 488 497

506 95% 485 494 504 513 523 97% 495 504 514 524 534

560 570 580 590 600 610 620 630 640 650 660 670 680 690 700 710 720 730 740 750

280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375

291 296 302 307 312 317 322 328 333 338 343 348 354 359 364 369 374 380 385 390

308 314 319 325 330 336 341 347 352 358 363 369 374 380 385 391 396 402 407 413

319 325 331 336 342 348 353 359 365 371 376 382 388 393 399 405 410 416 422 428

336 342 348 354 360 366 372 378 384 390 396 402 408 414 420 426 432 438 444 450

347 353 360 366 372 378 384 391 397 403 409 415 422 428 434 440 446 453 459 465

364 371 377 384 390 397 403 410 416 423 429 436 442 449 455 462 468 475 481 488

375 382 389 395 402 409 415 422 429 436 442 449 456 462 469 476 482 489 496 503

392 399 406 413 420 427 434 441 448 455 462 469 476 483 490 497 504 511 518 525

403 410 418 425 432 439 446 454 461 468 475 482 490 497 504 511 518 526 533 540

420 428 435 443 450 458 465 473 480 488 495 503 510 518 525 533 540 548 555 563

431 439 447 454 462 470 477 485 493 501 508 516 524 531 539 547 554 562 570 578

448 456 464 472 480 488 496 504 512 520 528 536 544 552 560 568 576 584 592 600

459 467 476 484 492 500 508 517 525 533 541 549 558 566 574 582 590 599 607 615

476 485 493 502 510 519 527 536 544 553 561 570 578 587 595 604 612 621 629 638

487 496 505 513 522 531 539 548 557 566 574 583 592 600 609 618 626 635 644 653

504 513 522 531 540 549 558 567 576 585 594 603 612 621 630 639 648 657 666 675

515 524 534 543 552 561 570 580 589 598 607 616 626 635 644 653 662 672 681 690

532 542 551 561 570 580 589 599 608 618 627 637 646 656 665 675 684 694 703 713

543 553 563 572 582 592 601 611 621 631 640 650 660 669 679 689 698 708 718 728

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