INDIVIDUAL WEIGHT

LIFTING CHARTS

TUTORIAL

BY STEPHEN LICKERT

FOUNDER OF

COMPLETEHEADCOACH.COM

WHY INDIVIDUALIZED

PERCENTAGE CHARTS?

• Percentage based lifting pushes your players to maximize their strength potential every set by challenging them.

• Too many times, players waste reps on “Warm Up” sets and complete 1 set of Max Effort during an exercise.

• Individualized Charts allow players to easily find their names and the weights they should be lifting.

• Too often, players spend too much time staring at uniform, confusing charts rather than lifting the actual weights.

• Individualized Charts allow you to personalize your group workouts to each individual’s personal needs.

• When you have 50 or 100 guys in the weight room, it is really hard to give each player the individual attention, motivation and pushing they need and deserve.

• These charts take the guess work out of the equation. No more will players just lift what their partner was lifting because it is easier to accomplish.

WHAT DO THE

CHARTS LOOK LIKE?

WHAT SHEETS ARE

INCLUDED IN THE

WORKBOOK?

The worksheets color coded and workouts preloaded are:

1. 10’s Failure

2. 5 Sets of 5 – 8 Repetitions

3. Sets of 10-8-6-4-2 Repetitions

4. Sets of 5-4-3-2-1 Repetitions

5. Sets of 3 Repetitions.

6. 3 Sets of 10 Repetitions.

7. 3 Tabs to Create your own workouts.

GETTING STARTED

• You will receive 5 documents for download with your purchase.

1. Tutorial Document

2. Individualized Charts for 50 Players

3. Individualized Charts for 100 Players

4. Bar Load Chart for Weight Rooms with 45#, 25#, 10#, 5# and 2.5# plates.

5. Bar Load Chart for Weight Rooms with 45#, 35#, 25#, 10#, 5# and 2.5# plates.

IMPORTANT: Save your documents to your hard drive, cloud drive or flash drive immediately.

HOW DO I USE THE

WORKBOOK?

1. You will input your 1 Rep Max Data into the “Max Out Master” sheet.

2. You will sort your data to put names in alphabetical order.

3. You will Choose the worksheet tab you want to use.

4. You will Change the “TEAM NAME” cell on the “BENCH” sheet to your team name. Your “TEAM NAME” will automatically copy onto the Clean, Squat and Deadlift pages of that worksheet.

5. You CAN change the percentages or Repetitions that want to use in the “BENCH” Sheet and it will automatically copy to the other pages.

6. PRINT the individualized sheets. They will automatically print on one page.

7. Laminate your pages so you can use them more than once.

8. Hang them ON the wall or place them on the floor next to each Station.

9. GET AFTER IT!!!

MAX OUT MASTER

SHEET – ENTERING DATA

Step by Steps

1. Enter your player’s name in the Name column in the following format “Last Name, First Name”.

1. Simply Click cell A2, where it says Player Name 1 and Enter your player’s name.

2. Enter your player’s 1 Rep Max for Squat, Bench, Clean and Dead Lift in cells B2, C2, D2 and E2 accordingly.

1. It is important that you do not alter the columns.

3. Repeat the steps above for all of your players.

MAX OUT MASTER

SHEET – CONTINUED

Select the data from cell A2 (Player Name in Picture below) to the last completed Cell in Column E (Dead Lift). *DO NOT SELECT COLUMNS F or G.*

SORT the Spreadsheet From A-Z by selection Home, Editing, Sort and Filter.

This will put your

players in

alphabetical order

in all Sheets of the

workbook.

MAX OUT MASTER

SHEET – CONTINUED

800 Pound Club – This is the tougher, more prestigious club.

• The 800 Pound Club is achieved when you total a player’s Bench, Squat and Clean Max Lifts.

• This will AUTOMATICALLY generate and Highlight the Cell GREY for those who achieved this status.

1000 Pound Club – This is easier to achieve.

• The 1000 Pound Club is achieved when you total a player’s Bench, Squat, Clean and Dead Lift Max Lifts.

• This will AUTOMATICALLY generate and Highlight the Cell BLACK for those who achieved this status

Your use of these clubs is up to you. We have found it keeps our guys focused on a long term goal.

ALTERING THE WORK

OUT SHEETS

1. You are able to change the workout if you choose by selecting the workout (10’s Fail pictured above) and entering whatever workout you want.

1. This will copy to the other pages of the same worksheet automatically.

2. You can change percentages being used if you choose.

1. To do this, you will simply click the percentage in the cell you want and type in the percentage you want. Each cell corresponds to a set, so column 1 = Set 1, Column 2 = Set 2, ….

ALL CHANGES NEED TO BE MADE ON THE “BENCH” PAGE OF THE

GIVEN SHEET. Changes will automatically copy to the other pages in

the specific sheet.

ALTERING THE WORK

OUT SHEETS – CONT.

3. Enter your Team Name in the “TEAM NAME” Cell. It will automatically copy to the other pages of the worksheet.

1. You will need to repeat this on all other sheets. .

4. You can change LIFT name if you choose if you want to Max Out on another lift. Just click the Name of the Lift, “BENCH” in the example above and type the name of the lift you want.

REPEAT THESE STEPS FOR ALL SHEETS.

REMEMBER: Each worksheet includes a page for Bench, Squat, Clean and Dead Lift.

ALL CHANGES NEED TO BE MADE ON THE “BENCH” PAGE OF THE GIVEN

SHEET. Changes will automatically copy to the other pages in the specific

sheet.

WHAT HAPPENS NOW?

• Reap the benefits of organized, percentage driven workouts that will produce results that will exceed your expectations.

• The IMPORTANT CELLS will AUTOMATICALLY generate and calculate percentages.

3 Necessary Steps

1. Enter your data into the “MAX OUT MASTER” and SORT the data.

2. Change the Team Name in Cell I1 for all worksheets.

3. Print the AUTOMATICALLY generated sheets for the workout you are doing that week.

The Rest of the steps are totally optional.

FINAL COACHING POINT

The percentages will be calculated to the exact number. IE. 70% of 195 pounds is 137 Pounds.

Tell the players to ROUND UP TO THE NEAREST 5 POUNDS. In the example above, the player’s working weight would be 140 Pounds.

1 REP MAX PLAN FOR

SUCCESS - CALENDAR First 2 Weeks – Learning and Form Perfection

Focus on Low Weight and perfect form when executing lifts. Use only the bar or very light weight until perfect form is attained.

Strength Program with Charts Begins Week 1 Day 1 - Pre-Test 1 Rep Max Out – This gives your players a gauge of where they are and will allow you to create your performance charts.

Week 1 Rest of Week – 10 Fail Workout

Week 2 – 5 Sets of 5 – 8 Repetitions

Week 3 – 3 Sets of 10 – 12 Repetitions

Week 4 – 5 Sets of 5-4-3-2-1 Repetitions

Week 5 - 5 Sets of 5 – 8 Repetitions

Week 6 – 5 Sets of 10-8-6-4-2 Repetitions

Week 7 Day 1 – 1 Rep Max Out Day

Week 7 Rest of Week – 10’s Fail or really any workout you choose.

This is your program! Do what you believe is best for your kids!

WORKOUTS EXPLAINED 10's Fail Workout

Rep 70% of your 1 rep max for all sets until failure. Your goal is to get

at least half of your previous total each set. If you fail at rep 16 on

your 1st set, your goal is to get at least 8 on your second set. If you

get 8 on your second set, your goal is to get at least 4 on your third

set, and so on.

WORKOUTS EXPLAINED 5 Sets of 5 - 8 Repetitions –

This is a progressive workout that utilizes proven percentages of 1

rep max. The reps are 5-8 because too many times on 5 sets of 5, a

guy could execute more reps. We challenge him to do up to 8

WORKOUTS EXPLAINED

5 Sets of 10-8-6-4-2 Repetitions

Increase Percentage with each set to get to a 2 rep max. The sets get

increasingly heavier and push your players to the max.

WORKOUTS EXPLAINED

5 Sets of 5-4-3-2-1 Repetitions

Challenge the kids to see how much they have improved. Have they

already beat their original Max thanks to their hard work and

commitment?

WORKOUTS EXPLAINED

3 -5 Sets of 3 Repetitions

Load the bar and push your players to the limit. After 3 heavy sets,

they taper off to 60% for 2 sets of 3.

WORKOUTS EXPLAINED

3 Sets of 10-12 Repetitions

Tried and true set and rep plan that is a staple in many weight

programs. Players will do 10 – 12 repetitions.

WORKOUTS EXPLAINED

Create your own workout

Have a workout that isn't listed, easily build your own set, rep and

percentage workout that you like and works for you.

QUESTIONS

Contact Info

Send Email To:

Stephen@Completeheadcoach.com