Day One		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8
	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%
Warm-up
Strength/Power -see below
Med Ball-Perform 1
Squat or Squat Variation	3	10	70	3	10	72	3	8	74	3	8	76	3	5	80	3	5	82	3	3	88	3	3	90
Power Clean or Explosive Exercise	3	8	70	3	8	72	3	8	74	3	8	76	3	5	80	3	5	82	3	3	88	3	3	90
Bench Press or Incline Press	3	10	70	3	10	72	3	8	74	3	8	76	3	5	80	3	5	82	3	3	88	3	3	90
Hip/Low Back/Hamstring Exercise	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Horizontal Press Exercise	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Dips or Tricep Exercise	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Shoulder/Rotator Cuff Exercise	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Core/Abs/Rotation
Recovery Exercises
Day Two		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8
Warm-up
Agilities-Perform 2
Speed/Acceleration or
Anaerobic Conditioning
Explosion/Plyos - Perform 2
Recovery Exercises
Day Three		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8
	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%
Warm-up
Strength/Power -see below
Med Ball-Perform 1
Deadlift or Explosive Exercise	3	8	70	3	8	72	3	8	74	3	8	76	3	5	80	3	5	82	3	3	88	3	3	90
Jerk Press or Vertical Press Exercise	3	8	70	3	8	72	3	8	74	3	8	76	3	5	80	3	5	82	3	3	88	3	3	90
Lunge Variation or Quad Dom. Exer.	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Hip/Low Back/Hamstring Exercise	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Pulling Exercise	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Pull-up/Chin-up Variation	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Bicep, Wrist, Forearm, or Grip Exer.	3	12		3	12		3	10		3	10		3	8		3	8		3	6		3	6
Core/Abs/Rotation
Recovery Exercises