Five Day Workout Schedule
Coach selects the events, the base test, the players to be tested. Specify % of base and number of reps for up to 5 series for each event each day. You may have different events, % and reps each day.
Shown below is a sample report.
Workout Schedule for Andrew, Tony
Based on 02/25/2000 Test Values
Monday Base Series 1 Series 2 Series 3 Series 4 Series 5
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40 Yd Dash 5.18 120% 6.2 X 3 115% 6.0 X 3 110% 5.7 X 2 105% 5.4 X 2 100% 5.2 X 1
400 Run 78.00 120% 93.6 X 1 115% 89.7 X 1 110% 85.8 X 1 105% 81.9 X 1 100% 78.0 X 1
Bench 250 98% 245 X 3 88% 220 X 6 78% 195 X 7 68% 170 X 8 58% 145 X 9
Dead Lift 440 97% 427 X 4 87% 383 X 7 77% 339 X 8 67% 295 X 9 57% 251 X 10
Incl Bench 250 96% 240 X 5 86% 215 X 8 76% 190 X 9 66% 165 X 10 56% 140 X 11
Pwr Clean 215 94% 202 X 7 84% 181 X 10 74% 159 X 11 64% 138 X 12 54% 116 X 13
Squat 360 93% 335 X 8 83% 299 X 11 73% 263 X 12 63% 227 X 13 53% 191 X 14
Tuesday Base Series 1 Series 2 Series 3 Series 4 Series 5
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Bench 250 99% 248 X 3 89% 223 X 4 79% 198 X 5 69% 173 X 6 68% 170 X 7
Dead Lift 440 98% 431 X 4 88% 387 X 5 78% 343 X 6 68% 299 X 7 67% 295 X 8
Incl Bench 250 97% 243 X 5 87% 218 X 6 77% 193 X 7 67% 168 X 8 66% 165 X 9
Wednesday Base Series 1 Series 2 Series 3 Series 4 Series 5
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40 Yd Dash 5.18 130% 6.7 X 3 125% 6.5 X 3 120% 6.2 X 2 115% 6.0 X 1 110% 5.7 X 2
400 Run 78.00 130% 101.4 X 125% 97.5 X 1 120% 93.6 X 1 0% 0.0 X 0 0% 0.0 X 0
Squat 360 90% 324 X 7 80% 288 X 5 70% 252 X 4 60% 216 X 3 50% 180 X 9
Thursday Base Series 1 Series 2 Series 3 Series 4 Series 5
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Squat 360 100% 360 X 1 90% 324 X 2 80% 288 X 3 70% 252 X 4 60% 216 X 5
Pwr Clean 215 95% 204 X 2 85% 183 X 3 75% 161 X 4 65% 140 X 5 55% 118 X 6
Incl Bench 250 90% 225 X 3 80% 200 X 4 70% 175 X 5 60% 150 X 6 50% 125 X 7
Dead Lift 440 85% 374 X 4 75% 330 X 5 65% 286 X 6 55% 242 X 7 45% 198 X 8
Bench 250 80% 200 X 5 70% 175 X 6 60% 150 X 7 50% 125 X 8 40% 100 X 9
Friday Base Series 1 Series 2 Series 3 Series 4 Series 5
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40 Yd Dash 5.18 150% 7.8 X 4 140% 7.3 X 3 130% 6.7 X 2 120% 6.2 X 2 110% 5.7 X 1
Bench 250 60% 150 X 3 65% 163 X 4 70% 175 X 2 75% 188 X 3 80% 200 X 4
Squat 360 65% 234 X 2 70% 252 X 3 75% 270 X 3 80% 288 X 4 85% 306 X 5