Set

1
2
Incline
3
4
5
6
7
1
Squat
2
3
1
Military
2
3
1
Leg Curls 2
3
1
Calf Raises 2
3

Day 1
Lift

Date:
% Weight Reps
50
10
55
8
60
8
65
8
70
6
75
6
failure
45
50
10
55
8
65
6
50
10
55
8
65
6
10
10
10
10
10
10
Set
1
2
Squat
3
4
5
6
7
1
Bench 2
3
1
DB Military 2
3

Day 2
Lift

Date:
% Weight Reps
50
10
55
8
60
8
65
8
70
6
75
6
45
failure
50
10
55
8
65
6
50
10
55
8
65
6

High School Throwers

Strength Training
Level I

Date:
Set % Weight Reps
1
4--6
2
4--6
3
4--6
1 50
10
2 55
8
Military 3 60
8
Press
4 65
8
5 70
6
6 75
6
7 45
failure
1 50
10
Incline
2 55
8
3 65
6

Day 3
Lift
Power
Clean

Set
1
2
Incline
3
4
5
6
7
8
9
1
Squat
2
3
1
Military
2
3
1
Leg Curls 2
3
1
Calf Raises 2
3

Day 1
Lift

Date:
% Weight Reps
50
8
55
6
80
2
80
2
85
2
85
2
90
2
95
1
45
failure
50
10
55
8
65
6
50
10
55
8
65
6
10
10
10
10
10
10
Set
1
2
3

4
5
6
7
1
Bench 2
3
1
DB Military 2
3

Squat

Day 2
Lift

Date:
% Weight Reps
50
8
55
6
80
2
80
2
85
2
85
2
90
2
95
1
45
failure
50
10
55
8
65
6
50
10
55
8
65
6

High School Throwers

Strength Training
Level II

Date:
Set % Weight Reps
1
4--6
2
4--6
3
4--6
1 50
8
2 55
6
3 80
2
Military 4 80
2
Press
5 85
2
6 85
2
7 90
2
8 95
1
failure
9 45
1 50
10
Incline
2 55
8
3 65
6

Day 3
Lift
Power
Clean