Goal Sheet
Name: _______________________________________
Goal setting is a valuable tool to assist you in your quest for team and personal achievement. At the start of
each program segment record your weight goals on this page and use them for your percentages throughout
the program length. Refer to your goals twice a week. The goals that you set should be motivation enough
to propel you through the training. Make sure that your goals are challenging, realistic, and measurable.
CURRENT
TARGET
WEEK 13 RESULT
Body Weight
Bench Press
Front Squat
Back Squat
Hang Clean
Incline Bench
Hang Snatch
Push Press
TOTALS
Personal athletic goals
1._______________________________________________________________________________________________________
2._______________________________________________________________________________________________________
3._______________________________________________________________________________________________________
Team goals
1._______________________________________________________________________________________________________
2._______________________________________________________________________________________________________
3._______________________________________________________________________________________________________
Personal academic goals
1._______________________________________________________________________________________________________
2._______________________________________________________________________________________________________
3._______________________________________________________________________________________________________
I. Building Workouts
Spring
4 days a week with focus on the following traits: Speed, Strength, Mechanics, Koinonos
(13 weeks)
This program is designed to increases max lifts by forced weight increases through a pyramid structure. As
the weights are increased, the reps are decreased. This is designed to help the athlete reach a predetermined
weight goal at the end of this 13 week portion of the program.
Guidelines
This program is to be used in combination with track workouts or spring running program to improve overall
strength, speed and agility.
Duration
An entire lifting workout should take between forty-five minutes and one-hour to complete. Remember that
quality is far more important than quantity in the development of strength. Rest should be between 1 and 2
minutes between sets. Dont waste time!
Warm-Up
Follow the warm-up as prescribed in the warm-up section of the manual.
Week 1
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
Hang Clean
10x w/ 50%
10x w/ 55%
8x w/ 60%
8x w/ 65%
Bench Press
12x w/ 50%
10x w/ 55%
8x w/ 60%
8x w/ 65%
Back Squat
12x w/ 50%
10x w/ 55%
8x w/ 60%
8x w/ 65%
Incline Bench
12x w/ 50%
10x w/ 55%
8x w/ 60%
8x w/ 65%
Front Squat
12x w/ 45%
12x w/ 45%
10x w/ 55%
10x w/ 55%
Push Press
12x w/ 45%
12x w/ 45%
12x w/ 55%
12x Standing Calf Raise
(3 Sets)
12x Close Grip Bench
(3 Sets)
10x Weighted DB Step-ups
(3 Sets)
10x Dips
(3 Sets)
10x Shoulder Shrugs
(3 Sets)
12x Good Mornings
(3 Sets)
Hills on the Mills
2 Mile Run
12x Alternating Lunge (6 each leg)
(2 Sets)
10x Straight Leg Dead Lift
(3 Sets)
Stationary Bike Workout
12x DB Row
(3 Sets)
12x Pull-ups
(2 Sets)
1.5 Mile Run
Hills on the Mills
1 Mile Run
Week 2
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
Hang Clean
12x w/ 50%
10x w/ 55%
10x w/ 60%
8x w/ 65%
Bench Press
12x w/ 50%
10x w/ 55%
10x w/ 60%
8x w/ 65%
Back Squat
12x w/ 50%
10x w/ 55%
10x w/ 60%
8x w/ 65%
Incline Bench
12x w/ 50%
10x w/ 55%
10x w/ 60%
8x w/ 65%
Front Squat
12x w/ 45%
12x w/ 45%
12x w/ 55%
10x w/ 55%
Push Press
12x w/ 45%
12x w/ 45%
12x w/ 55%
12x w/ 55%
12x Standing Calf Raise
(4 Sets)
12x Close Grip Bench
(4 Sets)
10x Weighted DB Step-ups
(4 Sets)
10x Dips
(4 Sets)
12x Alternating Lunge (6 each leg)
(3 Sets)
12x DB Row
(4 Sets)
10x Shoulder Shrugs
(4 Sets)
12x Good Mornings
(4 Sets)
10x Straight Leg Dead Lift
(4 Sets)
12x Pull-ups
(3 Sets)
2 Mile Run
1.5 Mile Run
2.5 Mile Run
1.5 Mile Run
Stationary Bike Workout
Week 3
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
8x Pull-ups
(2 Sets)
10x DB Side Raise
(2 Sets)
10x Alternation Lunge
(2 Sets)
10x DB Standing Military Press
(2 Sets)
Hang Clean
10x w/ 65%
8x w/ 67.5%
6x w/ 70%
Bench Press
10x w/ 65%
8x w/ 67.5%
8x w/ 70%
Back Squat
10x w/ 65%
8x w/ 67.5%
6x w/ 70%
Incline Bench
10x w/ 65%
8x w/ 67.5%
6x w/ 70%
12x Standing Calf Raise
(3 Sets)
10x Close Grip Bench
(3 Sets)
10x Weighted DB Step-ups
(3 Sets)
10x DB Flye
(3 Sets)
2.5 Mile Run
3 Mile Run
10x DB Hang Clean + Press
(3 Sets)
10x Straight Leg Dead Lift
(3 Sets)
2 Mile Run
10x Push Press
(3 Rounds)
10x Dips
(3 Sets)
2 Mile Run
Week 4
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
8x Pull-ups
(3 Sets)
10x DB Side Raise
(2 Sets)
10x Alternation Lunge
(2 Sets)
10x DB Standing Military Press
(2 Sets)
Hang Clean
8x w/ 65%
8x w/ 67.5%
4x w/ 70%
4x w/ 72.5 %
Bench Press
8x w/ 65%
8x w/ 67.5%
4x w/ 70%
4x w/ 72.5 %
Back Squat
8x w/ 65%
8x w/ 67.5%
4x w/ 70%
4x w/ 72.5 %
Incline Bench
8x w/ 65%
8x w/ 67.5%
4x w/ 70%
4x w/ 72.5 %
11x DB Hang Clean + Press
(3 Sets)
11x Push Press
(3 Rounds)
12x Standing Calf Raise
(3 Sets)
11x Close Grip Bench
(3 Sets)
10x Straight Leg Dead Lift
(3 Sets)
11x Dips
(3 Sets)
10x Weighted DB Step-ups
(3 Sets)
10x DB Flye
(3 Sets)
3 Mile Run
2.5 Mile Run
2.5 Mile Run
2 Mile Run
Week 5
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
8x Pull-ups
(3 Sets)
10x DB Side Raise
(3 Sets)
10x Alternation Lunge
(3 Sets)
10x DB Standing Military Press
(3 Sets)
Hang Clean
8x w/ 65%
8x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
Bench Press
8x w/ 65%
8x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
Back Squat
8x w/ 65%
8x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
Incline Bench
8x w/ 65%
8x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
12x DB Hang Clean + Press
(3 Sets)
12x Push Press
(3 Rounds)
12x Standing Calf Raise
(3 Sets)
12x Close Grip Bench
(3 Sets)
10x Straight Leg Dead Lift
(3 Sets)
12x Dips
(3 Sets)
10x Weighted DB Step-ups
(3 Sets)
10x DB Flye
(3 Sets)
Conditioning 400s
Conditioning 20s
Conditioning 200s
Conditioning 40s
Week 6
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
8x Pull-ups
(4 Sets)
10x DB Side Raise
(3 Sets)
10x Alternation Lunge
(3 Sets)
10x DB Standing Military Press
(3 Sets)
Hang Clean
6x w/ 65%
6x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
4x w/ 80%
Bench Press
6x w/ 65%
6x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
4x w/ 80%
Back Squat
6x w/ 65%
6x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
4x w/ 80%
Incline Bench
6x w/ 65%
6x w/ 67.5%
6x w/ 70%
4x w/ 72.5 %
4x w/ 75%
4x w/ 80%
12x DB Hang Clean + Press
(3 Sets)
12x Push Press
(3 Rounds)
12x Standing Calf Raise
(3 Sets)
12x Close Grip Bench
(3 Sets)
10x Straight Leg Dead Lift
(3 Sets)
12x Dips
(3 Sets)
10x Weighted DB Step-ups
(3 Sets)
10x DB Flye
(3 Sets)
Conditioning 200s
Conditioning 40s
Conditioning 100s
Conditioning 80s
Week 7
MONDAY
TUESDAY
6x Shrug
(2 Sets)
10x DB Flye
(2 Sets)
Hang Clean + Jerk
6x w/ 62.5%
6x w/ 70%
5x w/ 75%
4x w/ 80%
Bench Press
6x w/ 62.5%
6x w/ 70%
5x w/ 75%
4x w/ 80%
10x Pull-ups
(3 Sets)
15x Push-ups
(3 Rounds)
WEDNESDAY
Hang Clean
6x w/ 62.5%
6x w/ 70%
5x w/ 72.5%
4x w/ 77.5%
Back Squat
6x w/ 65%
6x w/ 72.5%
4x w/ 80%
4x w/ 85%
15x Box Jumps
(3 Sets)
Conditioning 200s
Conditioning 110s
Conditioning 80s
THURSDAY
23 Rep Burnout
___x w/ ____
___x w/ ____
___x w/ ____
___x w/ ____
10x DB Incline Flye
(4 Sets)
Incline Bench + 10x Push-ups
6x w/ 62.5%
6x w/ 70%
5x w/ 75%
4x w/ 80%
Conditioning 60s
Week 8
MONDAY
TUESDAY
6x Shrug
(2 Sets)
10x DB Flye
(2 Sets)
Hang Clean + Jerk
6x w/ 65%
6x w/ 72.5%
5x w/ 80%
4x w/ 85%
4x w/ 87.5%
Bench Press
6x w/ 65%
6x w/ 72.5%
5x w/ 80%
4x w/ 85%
12x Pull-ups
(3 Sets)
15x Push-ups
(3 Rounds)
WEDNESDAY
Hang Clean
6x w/ 65%
6x w/ 70%
5x w/ 75%
4x w/ 80%
Back Squat
6x w/ 65%
6x w/ 72.5%
4x w/ 80%
4x w/ 85%
15x Box Jumps
(3 Sets)
Conditioning 400s
Conditioning 60s
Conditioning 110s
THURSDAY
23 Rep Burnout
___x w/ ____
___x w/ ____
___x w/ ____
___x w/ ____
10x DB Incline Flye
(4 Sets)
Incline Bench + 11x Push-ups
6x w/ 65%
6x w/ 72.5%
5x w/ 80%
4x w/ 85%
Conditioning 40s
Week 9
MONDAY
TUESDAY
6x Shrug
(3 Sets)
10x DB Flye
(3 Sets)
Hang Clean + Jerk
6x w/ 65%
6x w/ 72.5%
5x w/ 80%
5x w/ 85%
4x w/ 87.5%
Bench Press
6x w/ 65%
6x w/ 72.5%
5x w/ 80%
4x w/ 85%
4x w/ 87.5%
10x Pull-ups
(4 Sets)
15x Push-ups
(4 Rounds)
WEDNESDAY
Hang Clean
6x w/ 65%
6x w/ 72.5%
5x w/ 77.5%
4x w/ 82.5%
4x w/ 85%
Back Squat
6x w/ 65%
6x w/ 72.5%
6x w/ 80%
4x w/ 85%
2x w/ 87.5%
THURSDAY
10x DB Incline Bench
(4 Sets)
10x DBIncline Flye
(4 Sets)
Incline Bench + 12x Push-ups
6x w/ 65%
6x w/ 72.5%
5x w/ 80%
4x w/ 85%
15x Box Jumps
(4 Sets)
Conditioning 20s
Conditioning 60s
Conditioning 80s
Conditioning 110s
Week 10
MONDAY
TUESDAY
6x Shrug
(3 Sets)
10x DB Flye
(3 Sets)
Hang Clean + Jerk
6x w/ 65%
6x w/ 70%
5x w/ 77.5%
4x w/ 85%
2x w/ 90%
Bench Press
8x w/ 65%
6x w/ 70%
5x w/ 77.5%
4x w/ 85%
2x w/ 90%
12x Pull-ups
(4 Sets)
15x Push-ups
(4 Rounds)
WEDNESDAY
Hang Clean
6x w/ 65%
6x w/ 75%
5x w/ 80%
4x w/ 85%
2x w/ 90%
Back Squat
6x w/ 65%
6x w/ 75%
5x w/ 80%
4x w/ 85%
2x w/ 90%
THURSDAY
12x DB Incline Bench
(4 Sets)
12x DBIncline Flye
(4 Sets)
Incline Bench + 13x Push-ups
6x w/ 65%
6x w/ 72.5%
5x w/ 80%
4x w/ 85%
15x Box Jumps
(4 Sets)
Conditioning 400s
Conditioning 110s
Conditioning 200s
Conditioning 80s
Week 11
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
6x Lat Raise
(2 Sets)
10x Pull-ups
(3 Sets)
10x Weighted DB Step-ups
(3 Rounds)
10x DB Incline Bench
(3 Sets)
Hang Clean
4x w/ 65%
4x w/ 70%
3x w/ 75%
2x w/ 80%
Bench Press
4x w/ 65%
4x w/ 70%
3x w/ 75%
2x w/ 80%
Back Squat
4x w/ 65%
4x w/ 70%
3x w/ 75%
2x w/ 80%
Incline Bench
4x w/ 65%
4x w/ 70%
3x w/ 75%
2x w/ 80%
10x Straight Leg Dead Lift
(3 Sets)
10x Dips
(3 Rounds)
10x Standing Calf Raise
(3 Sets)
10x Close Grip Bench Press
(3 Sets)
Conditioning 200s
Conditioning 110s
Conditioning 80s
Conditioning 60s
Week 12
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
6x Lat Raise
(3 Sets)
10x Pull-ups
(3 Sets)
10x Weighted DB Step-ups
(3 Rounds)
10x DB Incline Bench
(3 Sets)
Hang Clean
4x w/ 65%
4x w/ 72.5%
3x w/ 77.5%
2x w/ 82.5%
2x w/ 90%
Bench Press
4x w/ 65%
4x w/ 72.5%
3x w/ 77.5%
2x w/ 82.5%
Back Squat
4x w/ 65%
4x w/ 72.5%
3x w/ 77.5%
2x w/ 82.5%
Incline Bench
4x w/ 65%
4x w/ 72.5%
3x w/ 77.5%
2x w/ 82.5%
11x Dips
(3 Rounds)
11x Standing Calf Raise
(3 Sets)
11x Close Grip Bench Press
(3 Sets)
Conditioning 80s
Conditioning 60s
Conditioning 40s
11x Straight Leg Dead Lift
(3 Sets)
Conditioning 110s
Week 13
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
6x Lat Raise
(3 Sets)
10x Pull-ups
(3 Sets)
10x Weighted DB Step-ups
(3 Rounds)
10x DB Incline Bench
(4 Sets)
Hang Clean
4x w/ 65%
4x w/ 75%
3x w/ 80%
2x w/ 85%
2x w/ 90%
Bench Press
4x w/ 65%
4x w/ 75%
3x w/ 80%
2x w/ 85%
2x w/ 90%
Back Squat
4x w/ 65%
4x w/ 75%
3x w/ 80%
2x w/ 85%
2x w/ 90%
Incline Bench
4x w/ 65%
4x w/ 75%
3x w/ 80%
2x w/ 85%
2x w/ 90%
10x Straight Leg Dead Lift
(4 Sets)
12x Dips
(4 Rounds)
12x Standing Calf Raise
(3 Sets)
12x Close Grip Bench Press
(3 Sets)
Conditioning 80s
Conditioning 60s
Conditioning 40s
Conditioning 20s