WRESTLING

Training Templates
Collegiate Setting
Josh Storms
 Annual Plan
 Bar Complex
 Team Sprint Program
 2008 – Pre Season Program - In Season Program
 2009 – Spring Program – Summer Program
 2009 – Fall Program
 2010-2011 – Alternative Program Max Effort
 2010-2011 – Fall Stage I & II Full Squad
 2010-2011 – Fall Stage III, IV, & V Starter
 2010-2011 – Fall Stage III Non Starter
 2010-2011 – Fall Stage IV Non Starter
 2010-2011 – Fall Stage V Non Starter
 2010-2011 – Winter Stage – Non Starter – Semester Break
 2011 – Summer Program
 2009-2010 ANNUAL PLAN - SUN DEVIL WRESTLING
WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

DATES: 3 3 4 4 4 4 5 5 5 5 6 6 6 6 6 7 7 7 7 8 8 8 8 8 9 9 9 9 10 10 10 10 11 11 11 11 11 12 12 12 12 1 1 1 1 2 2 2 2 3 3 3

MON-SUN 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15

STAGE REJ DEVELOPMENTAL COMPETITIVE

PROGRAM SPRING 1 & 2 SPRING 3 -OFF CAMPUS SUMMER 1 - 4 HW FALL 1 & 2 INSEASON CHAMPIONSHIP

MATCHES UCD OSU GC LVI UNR CSB OSU TX UNL OSU ISU STN PAC NAT

FINAL FINAL BEGIN THKSG FINAL WINTER WINTER WINTER WINTER WINTER
IMPACT DATES
EXAMS EXAMS CLASS BREAK EXAMS BREAK BREAK BREAK BREAK BREAK

TIER 1 EMPHASIS V E E REC ME V V V REC RE RE ME REC RE RE ME REC RE RE ME REC RE RE GPP RE RE ME REC RE RE ME REC RE RE ME REC RE RE ME REC E E E REC GPP GPP V V E V E E
ACTIVE REST OFF
TRAINING VARIATION HI-V HELL CIR CIR
BASE 65 70 75 70 75 73
LOAD 75 83 85 90 85 90 85 90 85 90 85 90 85 90 85 90 85 90 75 80 85 80 78 83
DELOAD D D D D D D D D D D
PERFORMANCE 95 95 95 95 95 95 95
LIMIT EFFORT MAX
BLOCKS 1 1 2 3 4 1 2 3 4 1 2 3 4 5 6 7 8 9 10 11 12 13 14 1 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 1 2 3 4

NOTES

KEY:
V=VOLUME
E=EFFORT TAKE HOME PROGRAM. MOST SUMMER PROGRAM - 5,3,1 SET & REP SCHEME FOR TIER 1 MOVEMENTS - BENCH, OVERHEAD PRESS & SQUAT. TRAINING
POST-SEASON TESTING PERIOD.
RE=REPETITIVE EFFORT ATHLETES WERE OFF CAMPUS AT MAXES WERE AUTOMATICALLY ADJUSTED UP 5-15LBS PER CYCLE BASED OFF OF EACH ATHLETES INDIVIDUAL READJUSTED TRAINING MAXES AND RETURNED TO 5,3,1 SCHEME.
SHORT PROGRESSIVE TRAINING
THIS TIME. CHANGE OF PACE PERFORMANCE. HIGH VOLUME ASSISTANCE WORK. POWER CLEAN WAS LOADED IN A LINEAR FASHION THROUGHOUT WALK-ONS TO BEGIN EXERCISE TECH AND PROGRAM BASICS. BEGAN INSEASON PROGRAM - 5,3,1 SCHEME IN TRADITIONAL L-T-U ROTATION. CONTINUE PROCESS OF BUILDING STRENGTH EVEN STARTERS THAT DID NOT MAKE
ME=MAX EFFORT CYCLE FOCUSED ON
TIME, NO TRADITION SQUAT, SUMMER. CHINUP TRAINING WAS BASED ON COMPLETEING A SET NUMBER OF REPS PER WORKOUT SUCCESSFULLY RESUMED TRADITIONAL ROTATION, L-T-U 3 TIERS PLUS POSTERIOR DURING INSEASON PRACTICE FATIGUE CONDITIONS. CONDO NEEDED TO MATCH DEVELOPMENTAL GOALS. INTRO TO WEIGHTED JUMP NCAA'S RETURNED TO % BASED
ESTABLISHING A TRAINING MAX. HELL
BENCH OR CLEAN. HIGH VOLUME 50,75,100. CONDITIONING AND GPP WAS GRADUALLY INCREASED EACH CYCLE TO PREPARE FOR PRESEASON/HELL COMPLEX. CONDO FINISHERS. PERFORMED SEVERAL BODYWEIGHT TRAINING. ADD VARIETY T0 3:00 CHALLENGES. STARTERS STAYED ON CARD FOR FIRST BLOCK, FROM THAT POINT THEIR WORKOUT CARD AND HAD MAINTAINED VERY
REC=RECOVERY THOSE WHO WERE NON- WEEK
TO BUILD A BASE OF STRENGTH WEEK. CORE WORK WAS BASED ON HEAVY WEIGHTED MOVEMENTS. EACH DAY FINISHED WITH A HIGH TEMPO CIRCUIT 3:00 CHALLENGES - PUSHUP, CHINUPS, DIPS. PRIMARY GOAL - MOVEMENT CATEGORIES AND SETS/REPS/RELATIVE INTENSITY WERE DICTATED - BUT THEY WERE GIVEN OPTIONS OF USING ALTERNATIVE WELL. AT THIS TIME WE BEGAN
STARTERS WERE A FEW WEEKS
GPP=GENERAL PHYSICAL PREP TO PREPARE FOR THE SUMMER CONSISTING OF ROPE CLIMBS,HAMMER SWINGS, TIRE FLIPS, SLED DRAG ETC. MODIFIED TIER APPROACH, UPPER- HIGH FOCUS ON RELATIVE STRENGTH. SECONDARY GOAL - MOVEMENTS TO KEEP THEIR BODIES FEELING GOOD. IT WAS THEIR RESPONSIBILITY TO AUTO-REGULATE EFFECTIVELY. OUR PRE-TESTING CYCLE.
AHEAD IN THE CYCEL DUE TO
PROGRAM. LOTS OF EDT WORK LOWER-TOTAL SPLIT. PRIMARY GOAL - BUILD THIS HIGHEST AMOUNT OF LEAN MUSCLE MASS AND LIMIT STRENGTH AS ASSIMILATE WALK-ONS INTO PROGRAM.
COMPETITION SCHEDULE.
DURING THIS TIME. POSSIBLE. SECONDARY GOAL - BRING UP NUMEROUS TECHNIQUE FLAWS.

ANNUAL INTENSITY SCALE

100+ TEST

97.5
95.0 95% 95% 95% 95% 95% 95% 95%

92.5
90.0 90% 90% 90% 90% 90% 90% 90% 90%

87.5
85.0 85% 85% 85% 85% 85% 85% 85% 85% 85%

82.5 83% 83%

80.0 80% 80%

77.5 78%

75.0 75% 75% 75% 75%

72.5 70% 73%

70.0 65% 70%

 LOG COMPLEX
1 RDL X6

2 BENT ROW X6

3 SHRUG X6

4 HIGH PULL X6

5 HANG CLEAN X6

6 PUSH JERK X6

7 OVERHEAD PRESS X6

8 BACK JUMP SQUAT X6

9 GOOD MORNING X6

10 TRICEP EXTENSION X6

11 CURL X6

COMPLETE ROTATION IN LESS THAN 1 MINUTE. 2 MINUTES REST.

 DIVISION OF GROUPS BY WEIGHT CLASS
GROUP #1 - 125 & 133
GROUP #2 - 141 - 149 - 157
GROUP #3 - 165 - 174 - 184
GROUP #4 - 197 & HWTS.

SET UP
ITEMS NEEDED FOR SET UP - 8 ORANGE CONES - 2 WHISTLES - STOP WATCH
20 YDS.

60 YDS.
40 YDS.
0 YDS.

WARMUP PERIOD
STANDING IN-LINE WITH THEIR RESPECTIVE GROUP THE ATHLETES WILL PERFORM ONE SET OF THE INPLACE DRILLS. AFTER
INPLACE DRILLS ARE COMPLETE 3 ROTATIONS OF THE MOVEMENT DRILLS CONSECUTIVELY WITH NO REST BETWEEN
MOVEMENTS OR SETS. THE WARMUP WILL CONCLUDE WITH THE 20 YARD DYNAMIC MOVEMENT DRILS. THE MOVEMENTS ARE
LISTED IN PAIRS; WITH THE 1st MOVEMENT BEING PERFORMED ON THE WAY DOWN TO THE 20 YARD MARKER AND THE 2nd
MOVEMENT BEING PERFORMED ON THE WAY BACK.

SPRINT PERIOD
SESSION WILL BEGIN WITH ALL 4 GROUPS LINED UP BEHIND EACH OTHER ON THE START LINE, AND A COACH AT EACH END
LINE. THE FIRST SET BEGINS WHEN THE FAR COACH BEGINS BY BLOWING HIS WHISTLE AND STARTING THE STOP WATCH. ON
THAT WHISTLE GROUP 1 SPRINTS THROUGH THE END LINE, WHEN THE LAST RUNNER IN THE GROUP CROSSES THE LINE THE
COACH BLOWS THE WHISTLE WHICH STARTS GROUP 2. WHEN THE LAST RUNNER IN GROUP 2 CROSSES THE LINE THE
WHISTLE BLOWS TO START GROUP 3. GROUP 4 IS STARTED IN THE SAME FASHION, AS THAT LAST RUNNER CROSSES THE
LINE THE COACH WILL BLOW THE WHISTLE TO SEND GROUP 1 SPRINTING BACK TO THE OTHER END LINE - FROM THIS POINT
THE 2ND COACH BLOWS THE WHISTLE TO SEND THE GROUPS IN THE SAME WAY. THIS CONTINUES BACK AND FORTH UNTIL
THE SET IS COMPLETE AND :90 SECONDS REST IS GIVEN BEFORE THE START OF THE NEXT SET. THIS ROTATION CONTINUES
UNTIL ALL SETS AND REPS OF EACH DISTANCE ARE COMPLETED. IF THE GOAL TIME IS NOT MET FOR ANY OF THE SETS AT
EACH DISTANCE THE INCENTIVE SET WILL BE ADDED ON AT THE END OF THE WORKOUT; MAKING FOR A MAXIMUM OF 9
EXTRA 40 YARD SPRINTS.

BENEFITS
ENTIRE TEAM IS HELD ACCOUNTABLE TO REACH THE EXPECTED GOAL TIMES - WE'RE ALL IN IT TOGETHER.
MAINTAINS A 1:3 WORK TO REST RATIO; FALLS IN LINE WITH OUR PHYSICAL GOALS.
DISTANCE, SETS & REPS CAN MANIPULATED SEVERAL WAY TO CONTROL VOLUME OF TRAINING STRESS.
IF WE CAN GET ON SOME GRASS FOR THIS THAT WOULD BE CRUCIAL TO KEEPING GUYS HEALTHY. THE TRACK BEATS THEM
UP WAY TO MUCH FOR THE REASON WE ARE OUT THERE.
 DATE SETS/REPS GOAL REST YARDAGE INCENTIVE

4X6 @ 60 4:40 1:30 1440 1X4

1- 125 & 133
40 YDS
2- 141 - 149 - 157
TEAM 3- 165 - 174 - 184

4- 197 & HWT

3X6 @ 40 3:00 1:30 720 1X3

40 YDS
60/40/20

2X8 @ 20 2:25 1:00 320 1X2

2480 YDS. 40 YDS

ONE ROTATION THREE ROTATIONS 20 YARD DRILLS

CB SQUAT X10 JUMPING JACK X 8 FORWARD / REVERSE LUNGE
STANDING V W/ REACH X 20 CT. SEAL JUMP X 8 QUICK FEET / MARCHING SKIP
HIP FLEXOR W/ REACH X 20 CT. POGO JUMPS X 8 LATERAL SHUFFLE L/R
KNEELING HAMSTRING X 20 CT. GATE SWINGS X 8 CARIOCA L/R
SQUAT,REACH,EXTEND X10 SCISSOR JUMPS X 8 ST. LEG BOUND / REV. CYCLE
 SPORT
Weekly Rotation
WRESTLING
TUESDAY L | THURSDAY T | SATURDAY
SUN DEVIL WRESTLING STAGE
PROGRAM
PRE-SEASON
FALL - STAGE I
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 2-Sep-08 9-Sep-08 16-Sep-08 23-Sep-08 5 THURSDAY 4-Sep-08 11-Sep-08 18-Sep-08 25-Sep-08 7 SATURDAY 6-Sep-08 13-Sep-08 20-Sep-08 27-Sep-08
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 52.5% x5 55 55.0% x5 55 50.0% x5 50 50.0% x5 50 T1 POWER CLEAN 55.0% x5 55 50.0% x5 50 55.0% x5 55 55.0% x5 55 T1 G3 BENCH 52.5% x5 55 55.0% x5 60 50.0% x5 55 50.0% x5 55
62.5% x3-5 65 65.0% x3-5 65 60.0% x3-5 60 60.0% x3-5 60 62.5% x3-5 65 60.0% x3-5 60 65.0% x3-5 65 62.5% x3-5 65 62.5% x3-5 65 65.0% x3-5 70 60.0% x3-5 65 60.0% x3-5 65
70.0% x1-3 70 72.5% x1-3 75 70.0% x1-3 70 67.5% x1-3 70 67.5% x1-3 70 72.5% x1-3 75 70.0% x1-3 75 72.5% x1-3 75 70.0% x1-3 75 67.5% x1-3 70
100

100

105
77.5% x1 80 77.5% x1 80
77.5% x7 80 80.0% x6 80 85.0% x4 85 75.0% x4 75 70.0% x3 70 75.0% x3 75 80.0% x2 80 70.0% x4 70 77.5% x7 80 80.0% x6 85 85.0% x4 90 75.0% x4 80
77.5% x7 80 80.0% x6 80 85.0% x4 85 75.0% x4 75 70.0% x3 70 75.0% x3 75 80.0% x2 80 70.0% x4 70 COMBO WITH: 77.5% x7 80 80.0% x6 85 85.0% x4 90 75.0% x4 80
1[a] 77.5% x7 80 80.0% x6 80 85.0% x4 85 75.0% x4 75 1[a] 70.0% x3 70 75.0% x3 75 80.0% x2 80 70.0% x4 70 1[a] DB SINGLE ARM ROW 77.5% x7 80 80.0% x6 85 85.0% x4 90 75.0% x4 80
70.0% x10-12 70 72.5% x10-12 75 77.5% x8-10 80 70.0% x3 70 75.0% x3 75 80.0% x2 80 3 X 15 70.0% x10-12 75 72.5% x10-12 75 77.5% x8-10 80
62.5% xm15 65 65.0% xm15 65 70.0% x10-12 70 70.0% x3 70 75.0% x3 75 80.0% x2 80 62.5% xm15 65 65.0% xm15 70 70.0% x10-12 75
55.0% xm15 55 57.5% xm15 60 62.5% xm15 65 70.0% x3 70 75.0% x3 75 80.0% x2 80 55.0% xm15 60 57.5% xm15 60 62.5% xm15 65
T2 PULLUPS 1.0% X3 1.0% X3 1.0% X3 1.0% X3 T2 DB LUNGE VARIATION 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 T2 HANG CLEAN 60.0% x3-5 55 62.5% x3-5 55 65.0% x3-5 60 55.0% x5 50
OPTION - AD DCHAINS 1.0% X3 1.0% X3 1.0% X3 1.0% X3 WALKING LUNGE X 20YDS 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 POWER PULL 67.5% x1-3 60 70.0% x1-3 65 72.5% x1-3 65 62.5% x3-5 55
1.0% X3 1.0% X3 1.0% X3 1.0% X3 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 75.0% x3 70 77.5% x3 70 80.0% x2 70 70.0% x4 65

90
18

1.0% X3 1.0% X3 1.0% X3 1.0% X3 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 70.0% 30YD 10 75.0% x3 70 77.5% x3 70 80.0% x2 70 70.0% x4 65
2[a] 1.0% X3 1.0% X3 1.0% X3 1.0% X3 2[a] 2[a] 75.0% x3 70 77.5% x3 70 80.0% x2 70 70.0% x4 65
1.0% X3 1.0% X3 1.0% X3 1.0% X3 75.0% x3 70 77.5% x3 70 80.0% x2 70
1.0% X3 1.0% X3 1.0% X3 1.0% X3 75.0% x3 70 77.5% x3 70 80.0% x2 70
1.0% 2X3 1.0% 2X3 1.0% 2X3 1.0% 2X3 75.0% x3 70 77.5% x3 70 80.0% x2 70
T3 OVERHEAD PRESS 65.0% x4 35 70.0% x3 40 75.0% x2 40 75.0% x4 40 T3 BENT ROW 70.0% x10 55 75.0% x7 60 80.0% x6 65 70.0% x4 55 T3 FRONT SQUAT 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
70.0% x4 40 75.0% x3 40 80.0% x2 45 75.0% x4 40 70.0% x10 55 75.0% x7 60 80.0% x6 65 70.0% x4 55 NO STRAPS 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
75.0% x7 40 80.0% x6 45 85.0% x4 45 75.0% x4 40 70.0% x10 55 75.0% x7 60 80.0% x6 65 70.0% x4 55 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
80
55

75
75.0% x7 40 80.0% x6 45 85.0% x4 45 COMBO WITH: 62.5% xm15 50 67.5% xm15 55 72.5% x10-12 60 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
75.0% x7 40 80.0% x6 45 85.0% x4 45 PLATE PUSHUPS X 10 55.0% xm15 45 60.0% xm15 50 65.0% xm15 50
T4 T4 T4

T5 T5 T5

Pcom BAND GOODMORNING 2X20 2X20 2X15 2X15 Pcom RDL 2X10 2X10 2X10 2X10 Pcom BACK EXTENSION 2X15 2X15 2X12 2X12
Pcom DB SHRUG 2X20 2X20 2X15 2X15 Pcom T - RAISE 2X12 2X12 2X10 2X10 Pcom GREEN BAND FACE PULL 2X15 2X15 2X12 2X12
M TEAM GPP CIRCUIT M TEAM GPP CIRCUIT M TEAM GPP CIRCUIT
M1 M1 M1
M2 M2 M2
M3 M3 M3
Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements
Notes
 SPORT
Weekly Rotation
WRESTLING
MONDAY L | WEDNESDAY T | FRIDAY
SUN DEVIL WRESTLING STAGE
PROGRAM
PRE-SEASON
FALL - STAGE I
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 29-Sep-08 6-Oct-08 13-Oct-08 20-Oct-08 4 WEDNESDAY 1-Oct-08 8-Oct-08 15-Oct-08 22-Oct-08 6 FRIDAY 3-Oct-08 10-Oct-08 17-Oct-08 24-Oct-08
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 50.0% x5 50 55.0% x5 55 50.0% x5 50 50.0% x5 50 T1 POWER CLEAN 52.5% x5 55 57.5% x5 60 50.0% x5 50 52.5% x5 55 T1 G3 BENCH 50.0% x5 55 55.0% x5 60 50.0% x5 55 50.0% x5 55
60.0% x3-5 60 65.0% x3-5 65 60.0% x3-5 60 60.0% x3-5 60 62.5% x3-5 65 67.5% x3-5 70 62.5% x3-5 65 62.5% x3-5 65 60.0% x3-5 65 65.0% x3-5 70 60.0% x3-5 65 60.0% x3-5 65
67.5% x1-3 70 72.5% x1-3 75 70.0% x1-3 70 67.5% x1-3 70 70.0% x1-3 70 75.0% x1-3 75 72.5% x1-3 75 70.0% x1-3 70 67.5% x1-3 70 72.5% x1-3 75 70.0% x1-3 75 67.5% x1-3 70
100

100

105
77.5% x1 80 80.0% x1 80 77.5% x1 80
75.0% x5 75 80.0% x4 80 85.0% x3 85 75.0% x4 75 77.5% x3 80 82.5% x2 85 87.5% x2 90 77.5% x4 80 75.0% x5 80 80.0% x4 85 85.0% x3 90 75.0% x4 80
75.0% x5 75 80.0% x4 80 85.0% x3 85 75.0% x4 75 77.5% x3 80 82.5% x2 85 87.5% x2 90 77.5% x4 80 1ST 3 SETS COMBO WITH: 75.0% x5 80 80.0% x4 85 85.0% x3 90 75.0% x4 80
1[a] 75.0% x5 75 80.0% x4 80 85.0% x3 85 75.0% x4 75 1[a] 77.5% x3 80 82.5% x2 85 87.5% x2 90 77.5% x4 80 1[a] SINGLE ARM BAR ROW 75.0% x5 80 80.0% x4 85 85.0% x3 90 75.0% x4 80
75.0% x5 75 80.0% x4 80 85.0% x3 85 77.5% x3 80 82.5% x2 85 87.5% x2 90 X 10E 75.0% x5 80 80.0% x4 85 85.0% x3 90
75.0% x5 75 80.0% x4 80 85.0% x3 85 77.5% x3 80 82.5% x2 85 87.5% x2 90 75.0% x5 80 80.0% x4 85 85.0% x3 90
75.0% x5 75 80.0% x4 80 85.0% x3 85 77.5% x3 80 82.5% x2 85 87.5% x2 90 75.0% x5 80 80.0% x4 85 85.0% x3 90
T2 PULLUPS ###### 3MIN ###### 3MIN ###### 3MIN ###### 3MIN T2 DB LUNGE VARIATION 70.0% X12T 10 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 T2 HANG CLEAN 60.0% x3-5 55 62.5% x3-5 55 65.0% x3-5 60 55.0% x5 50
MAX REPS IN 3:00 MIN. 70.0% X15 70.0% X15 70.0% X15 70.0% X15 REVERSE LUNGE to 15" STEPUP 70.0% X12T 10 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 67.5% x1-3 60 70.0% x1-3 65 72.5% x1-3 65 62.5% x3-5 55
GOAL: >30 70.0% X15 70.0% X15 70.0% X15 70.0% X15 OPTION: SANDBAG 70.0% X12T 10 75.0% X12T 15 77.5% X12T 15 80.0% X12T 15 75.0% x3 70 77.5% x3 70 80.0% x2 70 70.0% x4 65

90
18

RECORD YOUR NUMBER OF CHINUPS 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 70.0% X12T 10 75.0% x3 70 77.5% x3 70 80.0% x2 70 70.0% x4 65
2[a] FINISH W/ GREEN BAND ROW 2X15 2[a] 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 70.0% X12T 10 2[a] 75.0% x3 70 77.5% x3 70 80.0% x2 70 70.0% x4 65
75.0% x3 70 77.5% x3 70 80.0% x2 70
75.0% x3 70 77.5% x3 70 80.0% x2 70
75.0% x3 70 77.5% x3 70 80.0% x2 70
T3 PUSH PRESS 65.0% x4 40 70.0% x3 45 75.0% x2 45 75.0% x4 45 T3 TOWEL INVERTED ROW 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### T3 FRONT SQUAT 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
70.0% x4 45 75.0% x3 45 80.0% x2 50 75.0% x4 45 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### LUMBER JACK SQUAT 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
x7 45 x6 50 x4 55 x4 45 COMBO WITH: X10 ### X10 ### X10 ### X10 ### X6 55 X6 55 X6 60 X6 55
#N/A

75.0% 80.0% 85.0% 75.0% 75.0% 75.0% 75.0% 75.0% 70.0% 75.0% 80.0% 70.0%
63

75
75.0% x7 45 80.0% x6 50 85.0% x4 55 PARTNER PUSHUP X 5/5 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
75.0% x7 45 80.0% x6 50 85.0% x4 55 ### ### ### ###
T4 POWER RUNNER X10E X10E X10E X10E T4 BOX JUMP X3 X3 X3 X3 T4 DIPS X20 X20 X20 X20
SINGLE LEG X10E X10E X10E X10E CONSECUTIVE JUMPS X3 X3 X3 X3 OPTION: ADD CHAINS or VEST X20 X20 X20 X20
X3 X3 X3 X3
T5 PARTNER PUSHUP X25E X25E X25E X25E T5 DB LATERAL LUNGE X6E X6E X6E X6E T5 BROAD JUMP X5 X5 X5 X5
X6E X6E X6E X6E CONSECUTIVE JUMPS X5 X5 X5 X5

Pcom DB SL RDL 2X10E 2X10E 2X10E 2X10E Pcom RDL 2X10 2X10 2X10 2X10 Pcom WEIGHTED BACK EXTENSION 2X15 2X15 2X12 2X12
Pcom DB SHRUG 2X20 2X20 2X15 2X15 Pcom LATERAL RAISE 2X20 2X20 2X15 2X15 Pcom ROPE CLIMB X3 X3 X3 X3
M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3
Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements
Notes
 SPORT
Weekly Rotation
WRESTLING
MONDAY L | WEDNESDAY T | SATURDAY
SUN DEVIL WRESTLING STAGE
PROGRAM
PRE-SEASON
FALL - STAGE I
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 27-Oct-08 3-Nov-08 10-Nov-08 17-Nov-08 4 WEDNESDAY 29-Oct-08 5-Nov-08 12-Nov-08 19-Nov-08 7 SATURDAY 1-Nov-08 8-Nov-08 15-Nov-08 22-Nov-08
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 50.0% x5 50 55.0% x5 55 52.5% x5 55 50.0% x5 50 T1 POWER CLEAN 50.0% x5 50 55.0% x5 55 52.5% x5 55 50.0% x5 50 T1 G3 BENCH 50.0% x5 55 55.0% x5 60 52.5% x5 55 50.0% x5 55
57.5% x3-5 60 65.0% x3-5 65 60.0% x3-5 60 62.5% x3-5 65 57.5% x3-5 60 65.0% x3-5 65 60.0% x3-5 60 62.5% x3-5 65 57.5% x3-5 60 65.0% x3-5 70 60.0% x3-5 65 62.5% x3-5 65
65.0% x1-3 65 72.5% x1-3 75 72.5% x1-3 75 65.0% x1-3 65 72.5% x1-3 75 72.5% x1-3 75 65.0% x1-3 70 72.5% x1-3 75 72.5% x1-3 75
100

100

105
80.0% x1 80 80.0% x1 80 80.0% x1 85
72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 72.5% x3 75 80.0% x3 85 67.5% x4 70 87.5% x3 90
72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 1ST 3 SETS COMBO WITH: 72.5% x3 75 80.0% x3 85 67.5% x4 70 87.5% x3 90
1[a] 72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 1[a] 72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 1[a] SINGLE ARM BAND ROW 72.5% x3 75 80.0% x3 85 67.5% x4 70 87.5% x3 90
72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 X 10E 72.5% x3 75 80.0% x3 85 67.5% x4 70 87.5% x3 90
72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 72.5% x3 75 80.0% x3 80 67.5% x4 70 87.5% x3 90 72.5% x3 75 80.0% x3 85 67.5% x4 70 87.5% x3 90
72.5% x3 75 67.5% x4 70 72.5% x3 75 67.5% x4 70 72.5% x3 75 67.5% x4 70
T2 INVERTED ROW ###### 3MIN ###### 3MIN ###### 3MIN ###### 3MIN T2 DB BULGARIAN SPLIT SQUAT 70.0% X12T 10 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 T2 SPRAWL DEADLIFT 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
MAX REPS IN 3:00 MIN. 70.0% X15 70.0% X15 70.0% X15 70.0% X15 BACK FOOT ON BENCH OR BOX 70.0% X12T 10 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
GOAL: >30 70.0% X15 X15 70.0% X15 X15 X12T 10 X12T 10 X12T 10 X12T 10 X10 ### X10 ### X10 ### X10 ###

#N/A
70.0% 70.0% 70.0% 75.0% 77.5% 80.0% 1.0% 1.0% 1.0% 1.0%
15

RECORD YOUR NUMBER OF ROWS 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 70.0% X12T 10 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
2[a] FINISH W/HEAVY PLATE ROW 2[a] 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 70.0% X12T 10 2[a] 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
### ### ### ###
### ### ### ###
### ### ### ###
T3 SPLIT JERK 65.0% x4 45 70.0% x3 45 75.0% x2 50 75.0% x4 50 T3 TOWEL CHIN UP 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### T3 DB LUNGE VARIATION 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 80.0% X12T 15
70.0% x4 45 75.0% x3 50 80.0% x2 55 75.0% x4 50 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### LOW LUNGE 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 80.0% X12T 15
x7 50 x6 55 x4 55 x4 50 COMBO WITH: X10 ### X10 ### X10 ### X10 ### X12T 10 X12T 15 X12T 15 X12T 15
#N/A

75.0% 80.0% 85.0% 75.0% 75.0% 75.0% 75.0% 75.0% 70.0% 75.0% 80.0% 80.0%
66

18
75.0% x7 50 80.0% x6 55 85.0% x4 55 PLYO PUSHUP X5 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 80.0% X12T 15
75.0% x7 50 80.0% x6 55 85.0% x4 55 ### ### ### ###
T4 SINGLE LEG SQUAT X10E X10E X10E X10E T4 DB BOX JUMP X3 X3 X3 X3 T4 3:00 MIN PUSHUP CHALLENGE
FROM BOX - WITH COUNTER-BALANCE X10E X10E X10E X10E X3 X3 X3 X3
X3 X3 X3 X3
T5 DB PLANK PRESS X10E X10E X10E X10E T5 LATERAL LUNGE W/PARTNER X5E X5E X5E X5E T5 DB BROAD JUMP X5 X5 X5 X5
X10E X10E X10E X10E X5E X5E X5E X5E CONSECUTIVE JUMPS X5 X5 X5 X5

Pcom BB SL RDL 2X10E 2X10E 2X10E 2X10E Pcom RDL 2X10 2X10 2X10 2X10 Pcom WEIGHTED BACK EXTENSION 2X10 2X10 2X8 2X8
Pcom FACE PULL 2X20 2X20 2X15 2X15 Pcom FRONT RAISE 2X20 2X20 2X15 2X15 Pcom ROPE CLIMB X3 X3 X3 X3
M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3
Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements
Notes
 SPORT
Weekly Rotation
WRESTLING
MONDAY L | WEDNESDAY T | SATURDAY
SUN DEVIL WRESTLING STAGE
PROGRAM
IN-SEASON
FALL - STAGE IV
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YD TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA 8 HEEL UPS X 20YDS BAND-MACHINE-MANUA
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 24-Nov-08 1-Dec-08 8-Dec-08 15-Dec-08 4 WEDNESDAY 26-Nov-08 3-Dec-08 10-Dec-08 17-Dec-08 7 SATURDAY 29-Nov-08 6-Dec-08 13-Dec-08 20-Dec-08
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 52.5% x5 55 50.0% x5 50 55.0% x5 55 55.0% x5 55 T1 POWER CLEAN 52.5% x5 55 50.0% x5 50 55.0% x5 55 55.0% x5 55 T1 G3 BENCH 52.5% x5 55 50.0% x5 55 55.0% x5 60 55.0% x5 60
60.0% x3-5 60 57.5% x3-5 60 65.0% x3-5 65 65.0% x3-5 65 60.0% x3-5 60 57.5% x3-5 60 65.0% x3-5 65 65.0% x3-5 65 60.0% x3-5 65 57.5% x3-5 60 65.0% x3-5 70 65.0% x3-5 70
65.0% x1-3 65 72.5% x1-3 75 72.5% x1-3 75 65.0% x1-3 65 72.5% x1-3 75 72.5% x1-3 75 65.0% x1-3 70 72.5% x1-3 75 72.5% x1-3 75
100

100

105
67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 85 80.0% x3 85
67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 85 80.0% x3 85
1[a] 67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 1[a] 67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 1[a] 67.5% x4 70 72.5% x3 75 80.0% x3 85 80.0% x3 85
67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 85 80.0% x3 85
67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 80 80.0% x3 80 67.5% x4 70 72.5% x3 75 80.0% x3 85 80.0% x3 85
67.5% x4 70 72.5% x3 75 67.5% x4 70 72.5% x3 75 67.5% x4 70 72.5% x3 75
T2 MID-ROW X20-30 X20-30 X20-30 X20-30 T2 DB HIGH STEP UP 70.0% X12T 15 70.0% X12T 15 75.0% X12T 15 80.0% X12T 15 T2 SPRAWL DEADLIFT 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
2-3 PLATES X20-30 X20-30 X20-30 X20-30 70.0% X12T 15 70.0% X12T 15 75.0% X12T 15 80.0% X12T 15 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
SINGLE ARM X12T 15 X12T 15 X12T 15 X12T 15 X10 ### X10 ### X10 ### X10 ###
#N/A

#N/A
70.0% 75.0% 77.5% 80.0% 1.0% 1.0% 1.0% 1.0%
20

### ### ### ### 70.0% X12T 15 75.0% X12T 15 80.0% X12T 15 70.0% X12T 15 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
2[a] ### ### ### ### 2[a] 70.0% X12T 15 75.0% X12T 15 80.0% X12T 15 70.0% X12T 15 2[a] 1.0% X10 ### 1.0% X10 ### 1.0% X10 ### 1.0% X10 ###
### ### ### ### ### ### ### ###
### ### ### ### ### ### ### ###
### ### ### ### ### ### ### ###
T3 DB 1 ARM SNATCH 72.5% x3 15 77.5% x2 15 82.5% x1 15 82.5% x4 15 T3 WEIGHTED CHIN UP 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### T3 DB LUNGE VARIATION 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 80.0% X12T 15
77.5% x3 15 82.5% x2 15 87.5% x1 20 82.5% x4 15 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### IN-PLACE REVERSE LUNGE 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 80.0% X12T 15
x5 15 x3-4 20 x1-2 20 x4 15 COMBO WITH: X10 ### X10 ### X10 ### X10 ### X12T 10 X12T 15 X12T 15 X12T 15
#N/A

82.5% 87.5% 92.5% 82.5% 75.0% 75.0% 75.0% 75.0% 70.0% 75.0% 80.0% 80.0%
20

18
82.5% x5 15 87.5% x3-4 20 92.5% x1-2 20 CLAP PUSHUP X5 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 75.0% X10 ### 70.0% X12T 10 75.0% X12T 15 80.0% X12T 15 80.0% X12T 15
82.5% x5 15 87.5% x3-4 20 92.5% x1-2 20 ### ### ### ###
T4 PARTNER LATERAL LUNGE X10E X10E X10E X10E T4 MB SLAM X10 X10 X10 X10 T4 3:00 MIN DIP CHALLENGE
X10E X10E X10E X10E X10 X10 X10 X10 RECORD #

T5 DB PLANK ROW X10E X10E X10E X10E T5 SAND BAG SQUAT X10 X10 X10 X10 T5 GREEN BAND BEAR CRAWL X1 X1 X1 X1
X10E X10E X10E X10E BAG ON SHOULDER X10 X10 X10 X10 TRACK - DOWN AND BACK = 1 X1 X1 X1 X1
2ND SET - BAG ON OPPOSITE SHOULDER
Pcom BAND GOOD MORNING 2X15 2X15 2X15 2X15 Pcom RDL 2X10 2X10 2X10 2X10 Pcom WEIGHTED BACK EXTENSION 2X8 2X8 2X6 2X6
Pcom T-RAISE 2X20 2X20 2X15 2X15 Pcom LATERAL RAISE 2X20 2X20 2X15 2X15 Pcom ROPE CLIMB X3 X3 X3 X3
M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3
Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements
Notes
 SPORT
Weekly Rotation
WRESTLING
TUESDAY L | THURSDAY U | SATURDAY
SUN DEVIL WRESTLING STAGE
PROGRAM
IN-SEASON
SPRING STAGE
Daily Session Rotation WARMUP-MAIN-NECK/TRAPS-TEAM AB Daily Session Rotation WARMUP-MAIN-NECK/TRAPS-TEAM AB Daily Session Rotation
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 29 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 HIGH KNEE LUNGE / RDL WAL TEAM POWER ZONE NECK WORK X 100 REPS 1 HIGH KNEE LUNGE / RDL WAL TEAM POWER ZONE NECK WORK X 100 REPS 9 FOAM ROLLER WORK
8 SL KICK / HEEL UP BAND-MACHINE-MANUA 8 SL KICK / HEEL UP BAND-MACHINE-MANUA 2 LATS X 5min.
CRAWL / REV.CRAWL / SIDE CRAW CRAWL / REV.CRAWL / SIDE CRAW
ISO PUSHUP + 10 REPS ISO PUSHUP + 10 REPS 3 WAY ANKLE (BEAR SQUAT
ISO SQUAT + 10 REPS ISO SQUAT + 10 REPS 1 X 20 EACH

3 TUESDAY 13-Jan-09 20-Jan-09 27-Jan-09 3-Feb-09 5 THURSDAY 15-Jan-09 22-Jan-09 29-Jan-09 5-Feb-09 7 SATURDAY 17-Jan-09 24-Jan-09 31-Jan-09 7-Feb-09
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 55.0% x5 55 50.0% x5 50 55.0% x5 55 55.0% x5 55 T1 DB BENCH 55.0% x5 20 50.0% x5 20 55.0% x5 20 55.0% x5 20 T1 52.5% x5 50.0% x5 55.0% x5 55.0% x5
62.5% x3-5 65 60.0% x3-5 60 65.0% x3-5 65 62.5% x3-5 65 62.5% x3-5 25 60.0% x3-5 25 65.0% x3-5 25 62.5% x3-5 25 60.0% x3-5 57.5% x3-5 65.0% x3-5 65.0% x3-5
67.5% x1-3 70 72.5% x1-3 75 67.5% x1-3 25 72.5% x1-3 30 65.0% x1-3 72.5% x1-3 72.5% x1-3
100

40
70.0% x6 70 75.0% x5 75 80.0% x4 80 70.0% x4 70 70.0% x6 30 75.0% x5 30 80.0% x4 30 70.0% x4 30 67.5% x4 72.5% x3 80.0% x3 80.0% x3
70.0% x6 70 75.0% x5 75 80.0% x4 80 70.0% x4 70 70.0% x6 30 75.0% x5 30 80.0% x4 30 70.0% x4 30 67.5% x4 72.5% x3 80.0% x3 80.0% x3
1[a] 70.0% x6 70 75.0% x5 75 80.0% x4 80 70.0% x4 70 1[a] 70.0% x6 30 75.0% x5 30 80.0% x4 30 70.0% x4 30 1[a] 67.5% x4 72.5% x3 80.0% x3 80.0% x3
70.0% x6 70 75.0% x5 75 80.0% x4 80 70.0% x6 30 75.0% x5 30 80.0% x4 30 67.5% x4 72.5% x3 80.0% x3 80.0% x3
70.0% x6 70 75.0% x5 75 80.0% x4 80 70.0% x6 30 75.0% x5 30 80.0% x4 30 67.5% x4 72.5% x3 80.0% x3 80.0% x3
70.0% x6 70 75.0% x5 75 80.0% x4 80 70.0% x6 30 75.0% x5 30 80.0% x4 30 67.5% x4 72.5% x3
T2 COMBO PULLING T2 POWER CLEAN 60.0% x3-5 60 62.5% x3-5 65 65.0% x3-5 65 55.0% x5 55 T2 1.0% X10 1.0% X10 1.0% X10 1.0% X10
WEIGHTED CHINUP X 5-8 X 5-8 X 5-8 X 5-8 FROM 7" BOX 67.5% x1-3 70 70.0% x1-3 70 72.5% x1-3 75 62.5% x3-5 65 1.0% X10 1.0% X10 1.0% X10 1.0% X10
DB ROW X 10-15 X 10-15 X 10-15 X 10-15 x3 75 x3 80 x2 80 x4 70 X10 X10 X10 X10
#N/A

75.0% 77.5% 80.0% 70.0% 1.0% 1.0% 1.0% 1.0%

100

WEIGHTED PULLUP X 5-8 X 5-8 X 5-8 X 5-8 75.0% x3 75 77.5% x3 80 80.0% x2 80 70.0% x4 70 1.0% X10 1.0% X10 1.0% X10 1.0% X10
2[a] DB ROW X 10-15 X 10-15 X 10-15 X 10-15 2[a] 75.0% x3 75 77.5% x3 80 80.0% x2 80 70.0% x4 70 2[a] 1.0% X10 1.0% X10 1.0% X10 1.0% X10
BWT. NEUTRAL GRIP PULLUP X MAX X MAX X MAX X MAX 75.0% x3 75 77.5% x3 80 80.0% x2 80
75.0% x3 75 77.5% x3 80 80.0% x2 80
75.0% x3 75 77.5% x3 80 80.0% x2 80
T3 DB CLEAN & PRESS X6 X6 X6 X6 T3 DB BULGARIAN SPLIT SQUAT 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 80.0% X12T 10 T3 70.0% X12T 75.0% X12T 80.0% X12T 80.0% X12T
X6 X6 X6 X6 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 80.0% X12T 10 70.0% X12T 75.0% X12T 80.0% X12T 80.0% X12T
X6 X6 X6 X6 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 80.0% X12T 10 70.0% X12T 75.0% X12T 80.0% X12T 80.0% X12T
30

15

X6 X6 X6 X6 70.0% X12T 10 75.0% X12T 10 80.0% X12T 10 80.0% X12T 10 70.0% X12T 75.0% X12T 80.0% X12T 80.0% X12T

T4 CIRCUIT T4 CIRCUIT T4
PLATE LUNGE 30YD 30YD 30YD 30YD INVERTED ROW X 20 X 20 X 20 X 20

T5 CHAIN PUSHUPS 3 3 3 3 T5 MB SLAM X 15 X 15 X 15 X 15 T5 X1 X1 X1 X1

STRIP SETS 2 2 2 2 X1 X1 X1 X1
1 1 1 1
Pcom BACK EXTENSION X 20 X 20 X 20 X 20 Pcom BAND GOODMORNING X 20 X 20 X 20 X 20 Pcom 2X8 2X8 2X6 2X6
Pcom DB SHRUG X 20 X 20 X 20 X 20 Pcom FRONT RAISE X 15 X 15 X 15 X 15 Pcom X3 X3 X3 X3
M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3
Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements Post E - FLEXIBILITY Static or Dynamic Movements
Notes
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY T | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
FALL STAGE I
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 7-Sep-09 14-Sep-09 21-Sep-09 28-Sep-09 4 WEDNESDAY 9-Sep-09 16-Sep-09 23-Sep-09 30-Sep-09 6 FRIDAY 11-Sep-09 18-Sep-09 25-Sep-09 2-Oct-09
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 40.0% x5 180 40.0% x5 180 40.0% x5 180 40.0% x5 180 T1 DEAD LIFT 40.0% x5 180 40.0% x5 180 40.0% x5 180 40.0% x5 180 T1 G4 BENCH & CHINUP 40.0% x5 #N/A 40.0% x5 #N/A 40.0% x5 #N/A 40.0% x5 #N/A
50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 BODYWEIGHT CHALLENGE 50.0% x5 #N/A 50.0% x5 #N/A 50.0% x5 #N/A 50.0% x5 #N/A
x3 270 x3 270 x3 270 x5 270 x3 270 x3 270 x3 270 x5 270 x3 #N/A x3 #N/A x3 #N/A x5 #N/A

#N/A
60.0% 60.0% 60.0% 60.0% 60.0% 60.0% 60.0% 60.0% 60.0% 60.0% 60.0% 60.0%
450

450
MAX REPS AT YOUR BODYWEIGHT #N/A #N/A #N/A #N/A
65.0% x5 295 70.0% x3 315 75.0% x5 340 65.0% x10 295 65.0% x5 295 70.0% x3 315 75.0% x5 340 65.0% x10 295 FOLLOWED BY MAX CHINUPS 65.0% x5 #N/A 70.0% x3 #N/A 75.0% x5 #N/A 65.0% x10 #N/A
75.0% x5 340 80.0% x3 360 85.0% x3 385 65.0% x10 295 75.0% x5 340 80.0% x3 360 85.0% x3 385 65.0% x10 295 75.0% x5 #N/A 80.0% x3 #N/A 85.0% x3 #N/A 65.0% x10 #N/A
1[a] WRITE IN YOUR MAX SET 85.0% xMAX 385 90.0% xMAX 405 95.0% xMAX 430 65.0% x10 295 1[a] WRITE IN YOUR MAX SET 85.0% xMAX 385 90.0% xMAX 405 95.0% xMAX 430 65.0% x10 295 1[a] WRITE IN YOUR TOTAL 85.0% xMAX #N/A 90.0% xMAX #N/A 95.0% xMAX #N/A 65.0% x10 #N/A
65.0% x10 295 65.0% x10 295 #N/A #N/A #N/A 65.0% x10 #N/A
#N/A #N/A #N/A #N/A
#N/A #N/A #N/A #N/A
T2 PULLUPS 100.0% 9X3 100.0% 9X3 100.0% 9X3 100.0% 9X3 T2 DB LUNGE VARIATION 70.0% X12T 60 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 T2 HANG CLEAN 60.0% x3-5 160 62.5% x3-5 170 65.0% x3-5 175 62.5% x3-5 170
VARIED GRIP - WEIGHTED REVERSE LUNGE FROM 5" BOX 70.0% X12T 60 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 67.5% x1-3 180 70.0% x1-3 190 72.5% x1-3 195
CHINUP-PULLUP-NEUTRAL GRIPS 70.0% X12T 60 75.0% X12T 65 77.5% X12T 70 80.0% X12T 70 75.0% x3 205 77.5% x3 210 80.0% x2 215 70.0% x4 190

270
88

COMBO WITH: 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 70.0% X12T 60 75.0% x3 205 77.5% x3 210 80.0% x2 215 70.0% x4 190
2[a] PUSHUP X 8 2[a] 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 70.0% X12T 60 2[a] 75.0% x3 205 77.5% x3 210 80.0% x2 215 70.0% x4 190
75.0% x3 205 77.5% x3 210 80.0% x2 215
75.0% x3 205 77.5% x3 210 80.0% x2 215
75.0% x3 205 77.5% x3 210 80.0% x2 215
T3 DB POWER PULL 70.0% X6 105 75.0% X6 115 80.0% X6 120 70.0% X6 105 T3 BENT ROW 70.0% x10 225 75.0% x7 240 80.0% x6 255 70.0% x4 225 T3 FRONT SQUAT 70.0% x6 265 75.0% x5 280 80.0% x4 300 70.0% x4 265
SINGLE ARM - FROM FLOOR 70.0% X6 105 75.0% X6 115 80.0% X6 120 70.0% X6 105 70.0% x10 225 75.0% x7 240 80.0% x6 255 70.0% x4 225 NO STRAPS 70.0% x6 265 75.0% x5 280 80.0% x4 300 70.0% x4 265
REPS ARE FOR EACH ARM 70.0% X6 105 75.0% X6 115 80.0% X6 120 70.0% X6 105 70.0% x10 225 75.0% x7 240 80.0% x6 255 70.0% x4 225 70.0% x6 265 75.0% x5 280 80.0% x4 300 70.0% x4 265
320

375
150

70.0% X6 105 75.0% X6 115 80.0% X6 120 70.0% X6 105 COMBO WITH: 55.0% xm15 175 60.0% xm15 190 65.0% xm15 210 55.0% xm15 175 70.0% x6 265 75.0% x5 280 80.0% x4 300
DB OVERHEAD PRESS X 6-8 47.5% xm15 150 52.5% xm15 170 57.5% xm15 185 47.5% xm15 150 70.0% x6 265 75.0% x5 280 80.0% x4 300
T4 T4 T4

T5 T5 T5

Pcom BAND GOODMORNING 2 X 25 2 X 25 2 X 25 2 X 25 Pcom DB RDL 2 X 12 2 X 12 2 X 12 2 X 12 Pcom BACK EXTENSION 2 X 20 2 X 20 2 X 20 2 X 20

Pcom BARBELL SHRUG 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20 Pcom "Y" RAISE 2 X 15 2 X 15 2 X 15 2 X 15 Pcom DB SHRUG 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20
M TEAM GPP CIRCUIT M TEAM GPP CIRCUIT M TEAM GPP CIRCUIT
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH

EMAIL: [email protected] CELL: 480-580-9218

Notes
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY T | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
FALL STAGE II
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 5-Oct-09 12-Oct-09 19-Oct-09 26-Oct-09 4 WEDNESDAY 7-Oct-09 14-Oct-09 21-Oct-09 28-Oct-09 6 FRIDAY 9-Oct-09 16-Oct-09 23-Oct-09 30-Oct-09
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 40.0% x5 180 40.0% x5 180 40.0% x5 180 40.0% x5 180 T1 POWER CLEAN 50.0% x5 145 55.0% x5 155 50.0% x5 145 50.0% x5 145 T1 G3 BENCH 40.0% x5 170 40.0% x5 170 40.0% x5 170 40.0% x5 170
50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 60.0% x3-5 170 65.0% x3-5 185 60.0% x3-5 170 60.0% x3-5 170 50.0% x5 210 50.0% x5 210 50.0% x5 210 50.0% x5 210
60.0% x3 270 60.0% x3 270 60.0% x3 270 60.0% x5 270 67.5% x1-3 190 72.5% x1-3 205 70.0% x1-3 200 67.5% x1-3 190 60.0% x3 250 60.0% x3 250 60.0% x3 250 60.0% x5 250
450

285

420
77.5% x1 220
65.0% x5 295 70.0% x3 315 75.0% x5 340 65.0% x10 295 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215 65.0% x5 275 70.0% x3 295 75.0% x5 315 65.0% x10 275
75.0% x5 340 80.0% x3 360 85.0% x3 385 65.0% x10 295 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215 75.0% x5 315 80.0% x3 335 85.0% x3 355 65.0% x10 275
1[a] WRITE IN YOUR MAX SET 85.0% xMAX 385 90.0% xMAX 405 95.0% xMAX 430 65.0% x10 295 1[a] 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215 1[a] WRITE IN YOUR TOP SET 85.0% xMAX 355 90.0% xMAX 380 95.0% xMAX 400 65.0% x10 275
65.0% x10 295 75.0% x3 215 80.0% x2 230 85.0% x2 240 65.0% x10 275
75.0% x3 215 80.0% x2 230 85.0% x2 240
75.0% x3 215 80.0% x2 230 85.0% x2 240
T2 DB INCLINE BENCH 77.5% x7 95 80.0% x6 95 85.0% x4 100 75.0% x4 90 T2 DB BULGARIAN SPLIT SQUAT 70.0% x20T 55 70.0% x20T 55 70.0% x20T 55 70.0% x20T 55 T2 POWER PULL 60.0% x3-5 180 62.5% x3-5 190 65.0% x3-5 195 62.5% x3-5 190
77.5% x7 95 80.0% x6 95 85.0% x4 100 75.0% x4 90 REAR FOOT ON BENCH 70.0% x20T 55 70.0% x20T 55 70.0% x20T 55 70.0% x20T 55 67.5% x1-3 205 70.0% x1-3 210 72.5% x1-3 220
77.5% x7 95 80.0% x6 95 85.0% x4 100 75.0% x4 90 70.0% x20T 55 70.0% x20T 55 70.0% x20T 55 70.0% x20T 55 75.0% x3 225 77.5% x3 235 80.0% x2 240 70.0% x4 210

300
120

75

COMBO WITH: 70.0% x10-12 85 72.5% x10-12 85 77.5% x8-10 95 75.0% x3 225 77.5% x3 235 80.0% x2 240 70.0% x4 210
2[a] MID OR HIGH ROW X 8-10 62.5% xm15 75 65.0% xm15 80 70.0% x10-12 85 2[a] 2[a] 75.0% x3 225 77.5% x3 235 80.0% x2 240 70.0% x4 210
55.0% xm15 65 57.5% xm15 70 62.5% xm15 75 75.0% x3 225 77.5% x3 235 80.0% x2 240
75.0% x3 225 77.5% x3 235 80.0% x2 240
75.0% x3 225 77.5% x3 235 80.0% x2 240
T3 DB 1 ARM SNATCH 70.0% X6 40 75.0% X6 45 80.0% X6 50 70.0% X6 40 T3 DB ROW 70.0% MAX 125 75.0% MAX 135 80.0% MAX 145 70.0% x10 125 T3 SINGLE LEG SQUAT 70.0% X6 75.0% X6 80.0% X6 70.0% X6
70.0% X6 40 75.0% X6 45 80.0% X6 50 70.0% X6 40 70.0% MAX 125 75.0% MAX 135 80.0% MAX 145 70.0% x10 125 FROM A BOX 70.0% X6 75.0% X6 80.0% X6 70.0% X6
REPS ARE FOR EACH ARM 70.0% X6 40 75.0% X6 45 80.0% X6 50 70.0% X6 40 70.0% x10 125 70.0% X6 75.0% X6 80.0% X6 70.0% X6
180
60

70.0% X6 40 75.0% X6 45 80.0% X6 50 70.0% X6 40 COMBO WITH: 70.0% x10 125 70.0% X6 75.0% X6 80.0% X6 70.0% X6
DIPS X 10
T4 3:00 PUSHUP CHALLENGE T4 BOX JUMP X3 X3 X3 X3 T4 3:00 CHINUP CHALLENGE
X3 X3 X3 X3
X3 X3 X3 X3
T5 T5 T5

Pcom GHR X 30 X 30 X 30 X 30 Pcom DB SINGLE LEG RDL 2 X 12 2 X 12 2 X 12 2 X 12 Pcom WTD. BACK EXTENSION 2 X 20 2 X 20 2 X 20 2 X 20
Pcom PLATE SHRUG X 100 X 100 X 100 X 100 Pcom "T" RAISE 2 X 15 2 X 15 2 X 15 2 X 15 Pcom FACE PULL 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20
M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH

EMAIL: [email protected] CELL: 480-580-9218

Notes
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY T | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
FALL STAGE II
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 26-Oct-09 2-Nov-09 9-Nov-09 16-Nov-09 4 WEDNESDAY 28-Oct-09 4-Nov-09 11-Nov-09 18-Nov-09 6 FRIDAY 30-Oct-09 6-Nov-09 13-Nov-09 20-Nov-09
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 40.0% x5 180 40.0% x5 180 40.0% x5 180 40.0% x5 180 T1 POWER CLEAN 57.5% x5 165 50.0% x5 145 52.5% x5 150 57.5% x5 165 T1 G3 BENCH 40.0% x5 170 40.0% x5 170 40.0% x5 170 40.0% x5 170
50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 67.5% x3-5 190 62.5% x3-5 180 67.5% x3-5 190 67.5% x3-5 190 50.0% x5 210 50.0% x5 210 50.0% x5 210 50.0% x5 210
60.0% x3 270 60.0% x3 270 60.0% x3 270 60.0% x5 270 75.0% x1-3 215 72.5% x1-3 205 77.5% x1-3 220 75.0% x1-3 215 60.0% x3 250 60.0% x3 250 60.0% x3 250 60.0% x5 250
450

285

420
80.0% x1 230 85.0% x1 240
65.0% x5 295 70.0% x3 315 75.0% x5 340 65.0% x10 295 82.5% x2 235 87.5% x2 250 92.5% x1 265 82.5% x4 235 65.0% x5 275 70.0% x3 295 75.0% x5 315 65.0% x10 275
75.0% x5 340 80.0% x3 360 85.0% x3 385 65.0% x10 295 82.5% x2 235 87.5% x2 250 92.5% x1 265 82.5% x4 235 75.0% x5 315 80.0% x3 335 85.0% x3 355 65.0% x10 275
1[a] WRITE IN YOUR MAX SET 85.0% xMAX 385 90.0% xMAX 405 95.0% xMAX 430 65.0% x10 295 1[a] 82.5% x2 235 87.5% x2 250 92.5% x1 265 82.5% x4 235 1[a] WRITE IN YOUR TOP SET 85.0% xMAX 355 90.0% xMAX 380 95.0% xMAX 400 65.0% x10 275
65.0% x10 295 82.5% x2 235 87.5% x2 250 92.5% x1 265 65.0% x10 275
82.5% x2 235 87.5% x2 250 92.5% x1 265
82.5% x2 235 87.5% x2 250 92.5% x1 265
T2 DB BENCH 77.5% x7 125 80.0% x6 130 85.0% x4 135 75.0% x4 120 T2 DB LATERAL LUNGE 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A T2 SNATCH 60.0% x3-5 110 62.5% x3-5 115 65.0% x3-5 115 62.5% x3-5 115
SINGLE ARM 77.5% x7 125 80.0% x6 130 85.0% x4 135 75.0% x4 120 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A FROM THE HANG POSITION 67.5% x1-3 120 70.0% x1-3 125 72.5% x1-3 130
x7 125 x6 130 x4 135 x4 120 x20T #N/A x20T #N/A x20T #N/A x20T #N/A x3 135 x3 140 x2 145 x4 125
#N/A

77.5% 80.0% 85.0% 75.0% 70.0% 70.0% 70.0% 70.0% 75.0% 77.5% 80.0% 70.0%

180
160

COMBO WITH: 70.0% x10-12 110 72.5% x10-12 115 77.5% x8-10 125 #N/A #N/A #N/A #N/A 75.0% x3 135 77.5% x3 140 80.0% x2 145 70.0% x4 125
2[a] TOWEL INVERTED ROW X 10 62.5% xm15 100 65.0% xm15 105 70.0% x10-12 110 2[a] #N/A #N/A #N/A #N/A 2[a] 75.0% x3 135 77.5% x3 140 80.0% x2 145 70.0% x4 125
55.0% xm15 90 57.5% xm15 90 62.5% xm15 100 #N/A #N/A #N/A #N/A 75.0% x3 135 77.5% x3 140 80.0% x2 145
#N/A #N/A #N/A #N/A 75.0% x3 135 77.5% x3 140 80.0% x2 145
#N/A #N/A #N/A #N/A 75.0% x3 135 77.5% x3 140 80.0% x2 145
T3 POWER RUNNER 70.0% X6 210 75.0% X6 225 80.0% X6 240 70.0% X6 210 T3 DB OVERHEAD PRESS 70.0% x10 75 75.0% x7 85 80.0% x6 90 70.0% x4 75 T3 SINGLE LEG SQUAT 70.0% X6 75.0% X6 80.0% X6 70.0% X6
REPS ARE FOR EACH LEG 70.0% X6 210 75.0% X6 225 80.0% X6 240 70.0% X6 210 70.0% x10 75 75.0% x7 85 80.0% x6 90 70.0% x4 75 TO A BOX 70.0% X6 75.0% X6 80.0% X6 70.0% X6
70.0% X6 210 75.0% X6 225 80.0% X6 240 70.0% X6 210 70.0% x10 75 75.0% x7 85 80.0% x6 90 70.0% x4 75 70.0% X6 75.0% X6 80.0% X6 70.0% X6
300

110

70.0% X6 210 75.0% X6 225 80.0% X6 240 70.0% X6 210 COMBO WITH: 55.0% xm15 60 60.0% xm15 65 65.0% xm15 70 55.0% xm15 60 70.0% X6 75.0% X6 80.0% X6 70.0% X6
DB RENEGADE ROW X 5 EACH 47.5% xm15 50 52.5% xm15 60 57.5% xm15 65 47.5% xm15 50
T4 3:00 DIP CHALLENGE T4 DB BOX JUMP X3 X3 X3 X3 T4 3:00 PULLUP CHALLENGE
LESS THAN 20 LBS. X3 X3 X3 X3
X3 X3 X3 X3
T5 T5 T5

Pcom GHR X 30 X 30 X 30 X 30 Pcom DB SINGLE LEG RDL - 2 DB 2 X 12 2 X 12 2 X 12 2 X 12 Pcom WTD. BACK EXTENSION 2 X 20 2 X 20 2 X 20 2 X 20
Pcom PLATE SHRUG X 100 X 100 X 100 X 100 Pcom MINIBAND PULL APARTS 2 X 30 2 X 30 2 X 30 2 X 30 Pcom FACE PULL 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20
M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH

EMAIL: [email protected] CELL: 480-580-9218

Notes
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY T | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
FALL STAGE IV
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 30-Nov-09 7-Dec-09 14-Dec-09 21-Dec-09 4 WEDNESDAY 2-Dec-09 9-Dec-09 16-Dec-09 23-Dec-09 6 FRIDAY 4-Dec-09 11-Dec-09 18-Dec-09 25-Dec-09
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 40.0% x5 180 40.0% x5 180 40.0% x5 180 40.0% x5 180 T1 POWER CLEAN 57.5% x5 165 50.0% x5 145 52.5% x5 150 57.5% x5 165 T1 G3 BENCH 40.0% x5 170 40.0% x5 170 40.0% x5 170 40.0% x5 170
50.0% x5 225 50.0% x5 225 50.0% x5 225 50.0% x5 225 67.5% x3-5 190 62.5% x3-5 180 67.5% x3-5 190 67.5% x3-5 190 50.0% x5 210 50.0% x5 210 50.0% x5 210 50.0% x5 210
60.0% x3 270 60.0% x3 270 60.0% x3 270 60.0% x5 270 75.0% x1-3 215 72.5% x1-3 205 77.5% x1-3 220 75.0% x1-3 215 60.0% x3 250 60.0% x3 250 60.0% x3 250 60.0% x5 250
450

285

420
80.0% x1 230 85.0% x1 240
65.0% x5 295 70.0% x3 315 75.0% x5 340 65.0% x10 295 82.5% x2 235 87.5% x2 250 92.5% x1 265 82.5% x4 235 65.0% x5 275 70.0% x3 295 75.0% x5 315 65.0% x10 275
75.0% x5 340 80.0% x3 360 85.0% x3 385 65.0% x10 295 82.5% x2 235 87.5% x2 250 92.5% x1 265 82.5% x4 235 75.0% x5 315 80.0% x3 335 85.0% x3 355 65.0% x10 275
1[a] WRITE IN YOUR MAX SET 85.0% xMAX 385 90.0% xMAX 405 95.0% xMAX 430 65.0% x10 295 1[a] 82.5% x2 235 87.5% x2 250 92.5% x1 265 82.5% x4 235 1[a] WRITE IN YOUR TOP SET 85.0% xMAX 355 90.0% xMAX 380 95.0% xMAX 400 65.0% x10 275
65.0% x10 295 82.5% x2 235 87.5% x2 250 92.5% x1 265 65.0% x10 275
82.5% x2 235 87.5% x2 250 92.5% x1 265
82.5% x2 235 87.5% x2 250 92.5% x1 265
T2 DB INCLINE BENCH 77.5% x7 95 80.0% x6 95 85.0% x4 100 75.0% x4 90 T2 DB LATERAL LUNGE 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A T2 SNATCH 52.5% x5 95 55.0% x5 100 57.5% x5 105 50.0% x5 90
SINGLE ARM 77.5% x7 95 80.0% x6 95 85.0% x4 100 75.0% x4 90 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A 70.0% x20T #N/A FROM THE HANG POSITION 62.5% x3-5 115 65.0% x3-5 115 67.5% x3-5 120 57.5% x3-5 105
x7 95 x6 95 x4 100 x4 90 x20T #N/A x20T #N/A x20T #N/A x20T #N/A x3 140 x2 145 x2 150 x4 130
#N/A

77.5% 80.0% 85.0% 75.0% 70.0% 70.0% 70.0% 70.0% 77.5% 80.0% 82.5% 72.5%

180
120

COMBO WITH: 70.0% x10-12 85 72.5% x10-12 85 77.5% x8-10 95 #N/A #N/A #N/A #N/A 77.5% x3 140 80.0% x2 145 82.5% x2 150 72.5% x4 130
2[a] HAMMER HIGH ROW X 10-12 62.5% xm15 75 65.0% xm15 80 70.0% x10-12 85 2[a] #N/A #N/A #N/A #N/A 2[a] 77.5% x3 140 80.0% x2 145 82.5% x2 150 72.5% x4 130
55.0% xm15 65 57.5% xm15 70 62.5% xm15 75 #N/A #N/A #N/A #N/A 77.5% x3 140 80.0% x2 145 82.5% x2 150
#N/A #N/A #N/A #N/A 77.5% x3 140 80.0% x2 145 82.5% x2 150
#N/A #N/A #N/A #N/A 77.5% x3 140 80.0% x2 145 82.5% x2 150
T3 JAMMER 70.0% X6 110 75.0% X6 120 80.0% X6 130 70.0% X6 110 T3 PUSH PRESS 70.0% x10 175 75.0% x7 190 80.0% x6 200 70.0% x4 175 T3 LUMBER JACK SQUAT 70.0% X6 #N/A 75.0% X6 #N/A 80.0% X6 #N/A 70.0% X6 #N/A
2 FEET - SET POSITION 70.0% X6 110 75.0% X6 120 80.0% X6 130 70.0% X6 110 70.0% x10 175 75.0% x7 190 80.0% x6 200 70.0% x4 175 70.0% X6 #N/A 75.0% X6 #N/A 80.0% X6 #N/A 70.0% X6 #N/A
X6 110 X6 120 X6 130 X6 110 x10 175 x7 190 x6 200 x4 175 X6 #N/A X6 #N/A X6 #N/A X6 #N/A

#N/A
70.0% 75.0% 80.0% 70.0% 70.0% 75.0% 80.0% 70.0% 70.0% 75.0% 80.0% 70.0%
250
160

70.0% X6 110 75.0% X6 120 80.0% X6 130 70.0% X6 110 COMBO WITH: 55.0% xm15 140 60.0% xm15 150 65.0% xm15 165 55.0% xm15 140 70.0% X6 #N/A 75.0% X6 #N/A 80.0% X6 #N/A 70.0% X6 #N/A
SINGLE ARM BAR ROW X 10 EACH 47.5% xm15 120 52.5% xm15 130 57.5% xm15 145 47.5% xm15 120 #N/A #N/A #N/A #N/A
T4 3:00 WTD.PUSHUP CHALLENGE T4 BOX JUMP-QUICK X5 X5 X5 X5 T4 3:00 DB ROW CHALLENGE
X5 X5 X5 X5 :90 EACH ARM
X5 X5 X5 X5 WTS = 70 - 90 - 110

T5 TEAM FINISHER T5 TEAM FINISHER T5 TEAM FINISHER

Pcom GOOD MORNINGS 3 X 10-12 3 X 10-12 3 X 10-12 3 X 10-12 Pcom BARBELL SINGLE LEG RDL 2 X 12 EACH 2 X 12 EACH 2 X 12 EACH 2 X 12 EACH Pcom WTD. BACK EXTENSION 3 X 10 3 X 10 3 X 10 3 X 10
Pcom DB SHRUG 3 X 15 3 X 15 3 X 15 3 X 15 Pcom SEATED CLEAN 2 X 20 2 X 20 2 X 20 2 X 20 Pcom FACE PULL 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20
M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH

EMAIL: [email protected] CELL: 480-580-9218

Notes
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY | WEDNESDAY | FRIDAY
SAMPLE STAGE
PROGRAM
IN-SEASON NON-STARTER
WINTER BREAK
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 WALKING LUNGE X 20YDS POWER ZONE NECK WORK X 100 REPS 2 WALKING LUNGE X 20YDS POWER ZONE NECK WORK X 100 REPS 2 WALKING LUNGE X 20YDS POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS 200 REPS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS 200 REPS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS 200 REPS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS YOUR CHOICE STRAIGHT LEG KICK X 20YDS YOUR CHOICE STRAIGHT LEG KICK X 20YDS YOUR CHOICE
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 21-Dec-09 28-Dec-09 4-Jan-10 11-Jan-10 4 WEDNESDAY 23-Dec-09 30-Dec-09 6-Jan-10 13-Jan-10 6 FRIDAY 25-Dec-09 1-Jan-10 8-Jan-10 15-Jan-10
TM SESSION % GR WT % GR WT % GR WT % GR WT TM SESSION % GR WT % GR WT % GR WT % GR WT TM SESSION % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 52.5% x5 190 50.0% x5 180 55.0% x5 200 50.0% x5 180 T1 BACK SQUAT 52.5% x5 235 50.0% x5 225 55.0% x5 250 50.0% x5 225 T1 POWER CLEAN 50.0% x5 145 55.0% x5 155 50.0% x5 145 50.0% x5 145
57.5% x3-5 205 62.5% x3-5 225 60.0% x3-5 215 57.5% x3-5 260 62.5% x3-5 280 60.0% x3-5 270 60.0% x3-5 170 65.0% x3-5 185 60.0% x3-5 170 60.0% x3-5 170
67.5% x1-3 245 67.5% x1-3 305 67.5% x1-3 190 72.5% x1-3 205 70.0% x1-3 200 67.5% x1-3 190

450
360

285
77.5% x1 220
60.0% x4 215 65.0% x3 235 70.0% x2 250 75.0% x4 270 60.0% x4 270 65.0% x3 295 70.0% x2 315 75.0% x4 340 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215
65.0% x4 235 70.0% x3 250 75.0% x2 270 75.0% x4 270 65.0% x4 295 70.0% x3 315 75.0% x2 340 75.0% x4 340 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215
1[a] FINISH WITH: 70.0% x4 250 75.0% x3 270 80.0% x2 290 75.0% x4 270 1[a] 70.0% x4 315 75.0% x3 340 80.0% x2 360 75.0% x4 340 1[a] 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215
DB FLOOR PRESS 3 X 15-20 75.0% x7 270 80.0% x6 290 85.0% x4 305 75.0% x7 340 80.0% x6 360 85.0% x4 385 75.0% x3 215 80.0% x2 230 85.0% x2 240
75.0% x7 270 80.0% x6 290 85.0% x4 305 75.0% x7 340 80.0% x6 360 85.0% x4 385 75.0% x3 215 80.0% x2 230 85.0% x2 240
75.0% x7 270 80.0% x6 290 85.0% x4 305 75.0% x7 340 80.0% x6 360 85.0% x4 385 75.0% x3 215 80.0% x2 230 85.0% x2 240
T2 PULLUPS 100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 T2 DB LUNGE VARIATION 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 T2 SPLIT JERK 60.0% x3-5 160 62.5% x3-5 165 65.0% x3-5 170 62.5% x3-5 165
HEAVY WEIGHTED 100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 DB WALKING LUNGES 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 67.5% x1-3 180 70.0% x1-3 185 72.5% x1-3 190
100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 75.0% x3 200 77.5% x3 205 80.0% x2 210 70.0% x4 185

264
88

100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 75.0% x3 200 77.5% x3 205 80.0% x2 210 70.0% x4 185
2[a] FINISH WITH: 2[a] 2[a] 75.0% x3 200 77.5% x3 205 80.0% x2 210 70.0% x4 185
INVERTED ROW X 50 75.0% x3 200 77.5% x3 205 80.0% x2 210
75.0% x3 200 77.5% x3 205 80.0% x2 210
75.0% x3 200 77.5% x3 205 80.0% x2 210
T3 MINI CIRCUIT X 3 T3 MINI CIRCUIT X 3 T3 MINI CIRCUIT X 3
10-12 REPS EACH 10-12 REPS EACH 10-12 REPS EACH
HIGH TEMPO HIGH TEMPO HIGH TEMPO
#N/A

#N/A

#N/A
DB FRONT RAISE CALF RAISE RDL
T4 DB CURL HEAVY SITUP WEIGHTED V-UP
DB SKULL CRUSHER GOOD MORNING SQUAT JUMP
BARBELL SHRUG LATERAL LUNGE DB 1 ARM SNATCH
T5

Pcom Pcom Pcom

Pcom Pcom Pcom

M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH

EMAIL: [email protected] CELL: 480-580-9218

Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY U | THURSDAY L | SATURDAY T
SAMPLE STAGE
PROGRAM
MAX EFFORT ROTATION
SPRING 1 OF 4
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 8-Feb-11 15-Feb-11 22-Feb-11 5 THURSDAY 10-Feb-11 17-Feb-11 24-Feb-11 7 SATURDAY 12-Feb-11 19-Feb-11 26-Feb-11
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 REV. BAND BENCH 55.0% X 5-8 310 55.0% X 5-8 310 55.0% X 5-8 310 T1 CAM BAR BOX SQUAT 55.0% X 5-8 235 55.0% X 5-8 235 55.0% X 5-8 235 T1 POWER CLEAN 50.0% X3 145 50.0% X3 145 50.0% X3 145
GRAYS HUNG FROM #15 PINS 62.5% X 3-5 350 62.5% X 3-5 350 62.5% X 3-5 350 62.5% X 3-5 265 62.5% X 3-5 265 62.5% X 3-5 265
70.0% X 1-3 390 70.0% X 1-3 390 PARALLEL BOX + AIREX PAD 70.0% X 1-3 300 70.0% X 1-3 300
560

285
425
77.5% X 1-2 435 77.5% X 1-2 435 77.5% X 1-2 330 77.5% X 1-2 330
70.0% X5 390 85.0% X 1-2 475 70.0% X5 300 85.0% X 1-2 360 65.0% X3 185 70.0% X3 200 70.0% X3 200
77.5% X5 435 85.0% X3 475 92.5% X1 520 77.5% X5 330 85.0% X3 360 92.5% X1 395 65.0% X3 185 70.0% X3 200 75.0% X3 215
1[a] 85.0% X5 475 92.5% X3 520 101.0% X1 565 1[a] 85.0% X5 360 92.5% X3 395 101.0% X1 430 1[a] 65.0% X3 185 70.0% X3 200 75.0% X3 215
85.0% X5 475 92.5% X3 520 101.0% X1 565 85.0% X5 360 92.5% X3 395 101.0% X1 430 65.0% X3 185 70.0% X3 200 75.0% X3 215
RECORD YOUR MAX: 85.0% X5 475 92.5% X3 520 101.0% X1 565 RECORD YOUR MAX: 85.0% X5 360 92.5% X3 395 101.0% X1 430 65.0% X3 185 70.0% X3 200 75.0% X3 215
65.0% X3 185 70.0% X3 200 75.0% X3 215
T2 OVERHEAD PRESS 70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 T2 DB LUNGE VARIATION 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 T2 CHAIN PUSHUP 68.5% MAX 72.5% MAX 75.0% MAX
FATBAR 70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 WALKING W/ FATGRIPZ 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 :90 REST AFTER EACH SET 68.5% MAX 72.5% MAX 75.0% MAX
70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 < 200 lbs. = 1 CHAINS 68.5% MAX 72.5% MAX 75.0% MAX
240

88

70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 200-300 = 2 CHAINS
2[a] 70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 2[a] 2[a] > 300 lbs. = 3 CHAINS
FOLLOW WITH:
INVERTED ROW

T3 HAMMER MID ROW 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 BACK EXTENSION 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 SSB JM PRESS 75.0% X10 75.0% X10 75.0% X10 75.0% X10
ON TEMPO 75.0% X10 75.0% X10 75.0% X10 75.0% X10 YELLOW PLATE 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10
75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10
75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10

T4 FACE PULL 3X15 3X15 3X15 T4 MED BALL X10 X12 X15 T4 LATERAL RAISE 1-1-2 X8 X8 X8
GRAY BAND OVERHEAD TOSS X8 X8 X8
X8 X8 X8
T5 BOX JUMP X15 X15 X15 T5 GRIP WORK T5 WOLVERINE CURL 3X12 3X12 3X12
MAX SINGLE JUMP HANG FOR TIME ORANGE BAND

EXTRA WORK - MONDAY EXTRA WORK - WEDNESDAY EXTRA WORK - FRIDAY

EXTRA CARDIO / GPP WORK - ONLY

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
MAX EFFORT ROTATION
SPRING 2 OF 4
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 1-Mar-11 8-Mar-11 15-Mar-11 5 THURSDAY 3-Mar-11 10-Mar-11 17-Mar-11 7 SATURDAY 5-Mar-11 12-Mar-11 19-Mar-11
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 3 BOARD PRESS 55.0% X 5-8 245 55.0% X 5-8 245 55.0% X 5-8 245 T1 BUFFALO BAR BOX SQUAT 55.0% X 5-8 260 55.0% X 5-8 260 55.0% X 5-8 260 T1 POWER CLEAN 50.0% X3 145 50.0% X3 145 50.0% X2 145
62.5% X 3-5 280 62.5% X 3-5 280 62.5% X 3-5 280 62.5% X 3-5 295 62.5% X 3-5 295 62.5% X 3-5 295
70.0% X 1-3 310 70.0% X 1-3 310 PARALLEL BOX + AIREX PAD 70.0% X 1-3 330 70.0% X 1-3 330
444

285
470
77.5% X 1-2 345 77.5% X 1-2 345 77.5% X 1-2 365 77.5% X 1-2 365
70.0% X5 310 85.0% X 1-2 375 70.0% X5 330 85.0% X 1-2 400 70.0% X3 200 70.0% X3 200 70.0% X2 200
77.5% X5 345 85.0% X3 375 92.5% X1 410 77.5% X5 365 85.0% X3 400 92.5% X1 435 75.0% X3 215 75.0% X3 215 75.0% X2 215
1[a] 85.0% X5 375 92.5% X3 410 101.0% X1 450 1[a] 85.0% X5 400 92.5% X3 435 101.0% X1 475 1[a] 80.0% X3 230 80.0% X3 230 80.0% X2 230
85.0% X5 375 92.5% X3 410 101.0% X1 450 85.0% X5 400 92.5% X3 435 101.0% X1 475 80.0% X3 230 85.0% X3 240 85.0% X2 240
RECORD YOUR MAX: 85.0% X5 375 92.5% X3 410 101.0% X1 450 RECORD YOUR MAX: 85.0% X5 400 92.5% X3 435 101.0% X1 475 80.0% X3 230 85.0% X3 240 90.0% X2 255
80.0% X3 230 85.0% X3 240 90.0% X2 255
T2 DB INCLINE BENCH 70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90 T2 BB LUNGE VARIATION 70.0% X12T 125 70.0% X12T 125 75.0% X12T 130 80.0% X12T 140 T2 DB BENCH 68.5% MAX 110 72.5% MAX 115 75.0% MAX 120
70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90 ZERCHER HOLD LUNGE 70.0% X12T 125 70.0% X12T 125 75.0% X12T 130 80.0% X12T 140 :90 REST AFTER EACH SET 68.5% MAX 110 72.5% MAX 115 75.0% MAX 120
70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90 FATBAR 70.0% X12T 125 75.0% X12T 130 77.5% X12T 135 80.0% X12T 140 68.5% MAX 110 72.5% MAX 115 75.0% MAX 120

160
175
110

70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90 70.0% X12T 125 75.0% X12T 130 80.0% X12T 140 70.0% X12T 125
2[a] 70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90 2[a] 70.0% X12T 125 75.0% X12T 130 80.0% X12T 140 70.0% X12T 125 2[a]

T3 LOG ROW 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 BACK EXTENSION 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 WENDLER EVOLUTION 100.0% MAX 100.0% MAX 100.0% MAX 100.0% MAX
ASCENDING SETS 75.0% X10 75.0% X10 75.0% X10 75.0% X10 BLUE PLATE 75.0% X10 75.0% X10 75.0% X10 75.0% X10 100.0% MAX 100.0% MAX 100.0% MAX 100.0% MAX
75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 100.0% MAX 100.0% MAX 100.0% MAX 100.0% MAX
75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10

T4 SHOULDER SERIES 3X15 3X15 3X15 T4 MED BALL 3X10E 3X10E 3X10E T4 MATH SHRUGS X3 X3 X3
"T" RAISE & WIDE ROW SIDE TOSS 100 - YOUR # = REPS

T5 WEIGHTED BOX JUMP X10 X10 X10 T5 GRIP WORK T5 FAT GRIPZ DB CURL X 40 X 40 X 40
MAX SINGLE JUMP PLATE PINCH FOR TIME X 2

EXTRA WORK - MONDAY EXTRA WORK - WEDNESDAY EXTRA WORK - FRIDAY

EXTRA CARDIO / GPP WORK - ONLY

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
MAX EFFORT ROTATION
SPRING 3 OF 4
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 22-Mar-11 29-Mar-11 5-Apr-11 5 THURSDAY 24-Mar-11 31-Mar-11 7-Apr-11 7 SATURDAY 26-Mar-11 2-Apr-11 9-Apr-11
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 2 BOARD PRESS 55.0% X 5-8 235 55.0% X 5-8 235 55.0% X 5-8 235 T1 BOX SQUAT 55.0% X 5-8 275 55.0% X 5-8 275 55.0% X 5-8 275 T1 POWER CLEAN 50.0% X3 145 50.0% X3 145 50.0% X2 145
62.5% X 3-5 270 62.5% X 3-5 270 62.5% X 3-5 270 62.5% X 3-5 315 62.5% X 3-5 315 62.5% X 3-5 315
70.0% X 1-3 300 70.0% X 1-3 300 PARALLEL BOX + AIREX PAD 70.0% X 1-3 350 70.0% X 1-3 350

500
428

285
ALL DAY: 77.5% X 1-2 330 77.5% X 1-2 330 77.5% X 1-2 390 77.5% X 1-2 390
5 CHINUPS WITH EVERY SET 70.0% X5 300 85.0% X 1-2 365 70.0% X5 350 85.0% X 1-2 425 70.0% X3 200 70.0% X3 200 70.0% X2 200
77.5% X5 330 85.0% X3 365 92.5% X1 395 77.5% X5 390 85.0% X3 425 92.5% X1 465 75.0% X3 215 75.0% X3 215 75.0% X2 215
1[a] 85.0% X5 365 92.5% X3 395 101.0% X1 430 1[a] 85.0% X5 425 92.5% X3 465 101.0% X1 505 1[a] 80.0% X3 230 80.0% X3 230 80.0% X2 230
85.0% X5 365 92.5% X3 395 101.0% X1 430 85.0% X5 425 92.5% X3 465 101.0% X1 505 80.0% X3 230 85.0% X3 240 85.0% X2 240
RECORD YOUR MAX: 85.0% X5 365 92.5% X3 395 101.0% X1 430 RECORD YOUR MAX: 85.0% X5 425 92.5% X3 465 101.0% X1 505 80.0% X3 230 85.0% X3 240 90.0% X2 255
80.0% X3 230 85.0% X3 240 90.0% X2 255
T2 OVERHEAD PRESS 70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 T2 DB LUNGE VARIATION 70.0% X12T 60 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 T2 FATBAR CHAIN PRESS 65.0% 10-15 195 65.0% 8-12 195 65.0% 6-10 195
WITH FATBAR 70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 OVERHEAD - OFF-SET 70.0% X12T 60 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 TOP RANGE: ADD 1 CHAIN 65.0% 10-15 195 65.0% 8-12 195 65.0% 6-10 195
70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 70.0% X12T 60 75.0% X12T 65 77.5% X12T 70 80.0% X12T 70 UNDER RANGE: TAKE OFF 1 CHAIN 65.0% 10-15 195 65.0% 8-12 195 65.0% 6-10 195

300
240

88

70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 70.0% X12T 60 IN RANGE: STAY THE SAME 65.0% 10-15 195 65.0% 8-12 195 65.0% 6-10 195
2[a] 70.0% x10-12 170 75.0% x8-10 180 80.0% x8-10 190 2[a] 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 70.0% X12T 60 2[a] 65.0% 10-15 195 65.0% 8-12 195 65.0% 6-10 195

T3 HAMMER MID ROW 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 BACK EXTENSION 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 DIPS 75.0% X10 75.0% X10 75.0% X10 75.0% X10
75.0% X10 75.0% X10 75.0% X10 75.0% X10 BLUE - RED 75.0% X10 75.0% X10 75.0% X10 75.0% X10 BOTTOM PAUSE - ADD WEIGHT 75.0% X10 75.0% X10 75.0% X10 75.0% X10
75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 COMBO WITH: 75.0% X10 75.0% X10 75.0% X10 75.0% X10
75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 HAMMER HIGH ROW X 10 75.0% X10 75.0% X10 75.0% X10 75.0% X10

T4 CABLE FACE PULL 3X15 3X15 3X15 T4 MED BALL X 12 X 12 X 12 T4 SHOULDER SERIES X2 X2 X2
GRANNY TOSS - OUTSIDE

T5 BOX JUMP MAX HEIGHT X 12 X 12 X 12 T5 GRIP WORK T5 FAT BAR CRAZY 8'S

EXTRA WORK - MONDAY EXTRA WORK - WEDNESDAY EXTRA WORK - FRIDAY

EXTRA CARDIO / GPP WORK - ONLY

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
MAX EFFORT ROTATION
SPRING 4 OF 4
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 12-Apr-11 19-Apr-11 26-Apr-11 5 THURSDAY 14-Apr-11 21-Apr-11 28-Apr-11 7 SATURDAY 16-Apr-11 23-Apr-11 30-Apr-11
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 55.0% X 5-8 210 55.0% X 5-8 210 55.0% X 5-8 210 T1 BACK SQUAT 55.0% X 5-8 260 55.0% X 5-8 260 55.0% X 5-8 260 T1 POWER CLEAN 50.0% X2 145 50.0% X2 145 50.0% X3 145
62.5% X 3-5 240 62.5% X 3-5 240 62.5% X 3-5 240 62.5% X 3-5 295 62.5% X 3-5 295 62.5% X 3-5 295 65.0% X3 185
70.0% X 1-3 265 70.0% X 1-3 265 70.0% X 1-3 335 70.0% X 1-3 335 72.0% X2 205
380

285
475
ALL DAY: 77.5% X 1-2 295 77.5% X 1-2 295 77.5% X 1-2 370 77.5% X 1-2 370 77.0% X1 220
5 CHINUPS WITH EVERY SET 70.0% X5 265 85.0% X 1-2 325 70.0% X5 335 85.0% X 1-2 405 75.0% X2 215 65.0% X2 185 82.0% X1 235
77.5% X5 295 85.0% X3 325 92.5% X1 350 77.5% X5 370 85.0% X3 405 92.5% X1 440 80.0% X2 230 70.0% X2 200 87.0% X1 250
1[a] 85.0% X5 325 92.5% X3 350 101.0% X1 385 1[a] 85.0% X5 405 92.5% X3 440 101.0% X1 480 1[a] 85.0% X2 240 70.0% X2 200 92.0% X1 260
85.0% X5 325 92.5% X3 350 101.0% X1 385 85.0% X5 405 92.5% X3 440 101.0% X1 480 90.0% X2 255 70.0% X2 200 97.0% X1 275
RECORD YOUR MAX: 85.0% X5 325 92.5% X3 350 101.0% X1 385 RECORD YOUR MAX: 85.0% X5 405 92.5% X3 440 101.0% X1 480 95.0% X2 270 70.0% X2 200 102.0% X1 290
95.0% X2 270 70.0% X2 200 105.0% X1 300
T2 DB PUSH PRESS T2 DB STEPUP 70.0% X12T 70.0% X12T 75.0% X12T 80.0% X12T T2 DB INCLINE BENCH 70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90
15" BOX 70.0% X12T 70.0% X12T 75.0% X12T 80.0% X12T 70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90
70.0% X5 100 72.0% X5 100 75.0% X5 105 77.0% X5 110 70.0% X12T 75.0% X12T 77.5% X12T 80.0% X12T 70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90
140

110
70.0% X5 100 72.0% X5 100 75.0% X5 105 77.0% X5 110 70.0% X12T 75.0% X12T 80.0% X12T 70.0% X12T 70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90
2[a] 70.0% X5 100 72.0% X5 100 75.0% X5 105 77.0% X5 110 2[a] 70.0% X12T 75.0% X12T 80.0% X12T 70.0% X12T 2[a] 70.0% x10-12 75 75.0% x8-10 85 80.0% x8-10 90
70.0% X5 100 72.0% X5 100 75.0% X5 105 77.0% X5 110
70.0% X5 100 72.0% X5 100 75.0% X5 105 77.0% X5 110
COMBO WITH:
T3 DB ROW 75.0% X10 135 75.0% X10 135 75.0% X10 135 75.0% X10 135 T3 BACK EXTENSION 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 DB OVERHEAD PRESS 75.0% X10 90 75.0% X10 90 75.0% X10 90 75.0% X10 90
DOUBLE DB 75.0% X10 135 75.0% X10 135 75.0% X10 135 75.0% X10 135 RED - BACK - 2 BLUE - CHEST 75.0% X10 75.0% X10 75.0% X10 75.0% X10 75.0% X10 90 75.0% X10 90 75.0% X10 90 75.0% X10 90
75.0% X10 135 75.0% X10 135 75.0% X10 135 75.0% X10 135 WEEK 2 - BODYWEIGHT ONLY 75.0% X10 75.0% X10 75.0% X10 75.0% X10 COMBO WITH: 75.0% X10 90 75.0% X10 90 75.0% X10 90 75.0% X10 90
180

120
75.0% X10 135 75.0% X10 135 75.0% X10 135 75.0% X10 135 75.0% X10 75.0% X10 75.0% X10 75.0% X10 INVERTED ROW X 20 75.0% X10 90 75.0% X10 90 75.0% X10 90 75.0% X10 90

T4 MINI-BAND PULLAPARTS X 12 X 12 X 12 T4 BOX SQUAT to BOX JUMP X5 X5 X5 T4 CHAIN LATERAL RAISE X 12 X 12 X 12

X 12 X 12 X 12 X5 X5 X5 X 12 X 12 X 12
COMBO WITH: X 12 X 12 X 12 X5 X5 X5 X 12 X 12 X 12
T5 BAND JUMPOUTS X8 X8 T5 GRIP WORK T5 RUN THE RACK X5E X5E X5E
X8 X8 LIGHTS 50 DOWN
X8 X8 HEAVIES 65 DOWN
EXTRA WORK - MONDAY EXTRA WORK - WEDNESDAY EXTRA WORK - FRIDAY

EXTRA CARDIO / GPP WORK - ONLY

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SPRING 1
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 9-Feb-10 16-Feb-10 23-Feb-10 2-Mar-10 5 THURSDAY 11-Feb-10 18-Feb-10 25-Feb-10 4-Mar-10 7 SATURDAY
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 55.0% x5 250 50.0% x5 225 55.0% x5 250 55.0% x5 250 T1 G3 BENCH 55.0% x5 230 50.0% x5 210 55.0% x5 230 55.0% x5 230 T1
62.5% x3-5 280 60.0% x3-5 270 65.0% x3-5 295 62.5% x3-5 280 62.5% x3-5 265 60.0% x3-5 250 65.0% x3-5 275 62.5% x3-5 265
67.5% x1-3 305 72.5% x1-3 325 67.5% x1-3 285 72.5% x1-3 305
450

420
70.0% x10 315 75.0% x7 340 80.0% x6 360 70.0% x4 315 70.0% x10 295 75.0% x7 315 80.0% x6 335 70.0% x4 295
70.0% x10 315 75.0% x7 340 80.0% x6 360 70.0% x4 315 70.0% x10 295 75.0% x7 315 80.0% x6 335 70.0% x4 295
1[a] 70.0% x10 315 75.0% x7 340 80.0% x6 360 70.0% x4 315 1[a] 70.0% x10 295 75.0% x7 315 80.0% x6 335 70.0% x4 295 1[a]

62.5% xm15 280 67.5% xm15 305 72.5% x10-12 325 62.5% xm15 265 67.5% xm15 285 72.5% x10-12 305
55.0% xm15 250 60.0% xm15 270 65.0% xm15 295 55.0% xm15 230 60.0% xm15 250 65.0% xm15 275
52.5% xm15 235 57.5% xm15 260 52.5% xm15 220 57.5% xm15 240
T2 G2 FLOOR PRESS 77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 T2 DEAD LIFT 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 T2 70.0% x20T 70.0% x20T 70.0% x20T 70.0% x20T
77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 TRAP BAR - HIGH HANDLES 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 70.0% x20T 70.0% x20T 70.0% x20T 70.0% x20T
77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 70.0% x20T 70.0% x20T 70.0% x20T 70.0% x20T
450
372

COMBO WITH: 77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370
2[a] CHINUPS X 50 REPS 77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 2[a] 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 2[a]

T3 HANG CLEAN 70.0% x3 190 77.5% x3 210 65.0% x4 175 85.0% x3 230 T3 DB BULGARIAN SPLIT SQUAT 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55 T3
70.0% x3 190 77.5% x3 210 65.0% x4 175 85.0% x3 230 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
70.0% x3 190 77.5% x3 210 65.0% x4 175 85.0% x3 230 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
270

75

70.0% x3 190 77.5% x3 210 65.0% x4 175 85.0% x3 230 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55
70.0% x3 190 77.5% x3 210 65.0% x4 175 85.0% x3 230
T4 POWER RUNNER X8 X8 X8 T4 DB ROW MAX MAX MAX T4
X8 X8 X8 MAX MAX MAX
X8 X8 X8
T5 TRICEP FINISHER T5 DB OVERHEAD PRESS X8 X8 X8 T5
SEE COACH X8 X8 X8
X8 X8 X8
Pcom BACK EXTENSION 3X20 3X20 3X20 Pcom GOOD MORNING 3X10 3X10 3X10 Pcom

Pcom SEATED CLEAN 2X15 2X15 2X15 Pcom COMBO RAISE 2X12 2X12 2X12 Pcom

M M M
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH

EMAIL: [email protected] CELL: 480-580-9218

Notes
 SUN DEVIL WRESTLING

SPORT
Weekly Rotation
WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
POST SEASON
SPRING 1 of 2
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GET JACKED / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GET JACKED / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GET JACKED / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS 4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS 4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS
8 & AFTER WARMUP BAND-MACHINE-MANUAL 8 & AFTER WARMUP BAND-MACHINE-MANUAL 8 & AFTER WARMUP BAND-MACHINE-MANUAL
ISO HOLD WORK ISO HOLD WORK ISO HOLD WORK

3 TUESDAY 17-Mar-09 24-Mar-09 31-Mar-09 7-Apr-09 5 THURSDAY 19-Mar-09 26-Mar-09 2-Apr-09 9-Apr-09 7 SATURDAY 21-Mar-09 28-Mar-09 4-Apr-09 11-Apr-09
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 HANG CLEAN 50.0% x5 135 55.0% x5 150 50.0% x5 135 52.5% x5 140 T1 SNATCH 50.0% x5 90 50.0% x5 90 50.0% x5 90 50.0% x5 90 T1 DEAD LIFT 50.0% x5 225 55.0% x5 250 50.0% x5 225 52.5% x5 235
57.5% x3-5 155 62.5% x3-5 170 60.0% x3-5 160 60.0% x3-5 160 FROM THE HANG POSITION 55.0% x3 100 55.0% x3 100 55.0% x3 100 55.0% x3 100 HIGH HANDLE TRAPBAR 57.5% x3-5 260 62.5% x3-5 280 60.0% x3-5 270 60.0% x3-5 270
67.5% x1-3 180 67.5% x1-3 305

450
270

180
65.0% x5 175 70.0% x4 190 75.0% x4 205 67.5% x3 180 60.0% x2 110 60.0% x2 110 60.0% x2 110 60.0% x2 110 65.0% x12 295 70.0% x10 315 75.0% x10 340 67.5% x3 305
65.0% x5 175 70.0% x4 190 75.0% x4 205 67.5% x3 180 60.0% x2 110 60.0% x2 110 60.0% x2 110 60.0% x2 110 62.5% x12 280 67.5% x10 305 72.5% x10 325 67.5% x3 305
1[a] 65.0% x5 175 70.0% x4 190 75.0% x4 205 67.5% x3 180 1[a] 60.0% x2 110 60.0% x2 110 60.0% x2 110 60.0% x2 110 1[a] 60.0% x12 270 65.0% x10 295 70.0% x10 315 67.5% x3 305
65.0% x5 175 70.0% x4 190 75.0% x4 205 60.0% x2 110 60.0% x2 110 60.0% x2 110 60.0% x2 110 57.5% x12 260 62.5% x10 280 67.5% x10 305
65.0% x5 175 70.0% x4 190 75.0% x4 205 60.0% x2 110 60.0% x2 110 60.0% x2 110 60.0% x2 110 55.0% x12 250 60.0% x10 270 65.0% x10 295
65.0% x5 175 70.0% x4 190 75.0% x4 205 60.0% x2 110 60.0% x2 110 60.0% x2 110 60.0% x2 110 52.5% x12 235 57.5% x10 260 62.5% x10 280
T2 BACK SQUAT 50.0% x5 240 55.0% x5 260 50.0% x5 240 52.5% x5 250 T2 G4 BENCH 50.0% x5 160 55.0% x5 175 50.0% x5 160 52.5% x5 170 T2 ZERCHER SQUAT 50.0% x5 175 55.0% x5 195 50.0% x5 175 52.5% x5 185
57.5% x3-5 275 62.5% x3-5 295 60.0% x3-5 285 60.0% x3-5 285 57.5% x3-5 185 62.5% x3-5 200 60.0% x3-5 190 60.0% x3-5 190 USE FAT BARS 57.5% x3-5 200 62.5% x3-5 220 60.0% x3-5 210 60.0% x3-5 210
65.0% x12 310 70.0% x10 335 75.0% x10 355 67.5% x6 320 65.0% x12 210 70.0% x10 225 75.0% x10 240 67.5% x6 215 65.0% x12 230 70.0% x10 245 75.0% x10 265 67.5% x6 235
320

350
475

62.5% x12 295 67.5% x10 320 72.5% x10 345 67.5% x6 320 62.5% x12 200 67.5% x10 215 72.5% x10 230 67.5% x6 215 62.5% x12 220 67.5% x10 235 72.5% x10 255 67.5% x6 235
2[a] 60.0% x12 285 65.0% x10 310 70.0% x10 335 67.5% x6 320 2[a] 60.0% x12 190 65.0% x10 210 70.0% x10 225 67.5% x6 215 2[a] 60.0% x12 210 65.0% x10 230 70.0% x10 245 67.5% x6 235
57.5% x12 275 62.5% x10 295 67.5% x10 320 57.5% x12 185 62.5% x10 200 67.5% x10 215 57.5% x12 200 62.5% x10 220 67.5% x10 235
55.0% x12 260 60.0% x10 285 65.0% x10 310 55.0% x12 175 60.0% x10 190 65.0% x10 210 55.0% x12 195 60.0% x10 210 65.0% x10 230
52.5% x12 250 57.5% x10 275 62.5% x10 295 52.5% x12 170 57.5% x10 185 62.5% x10 200 52.5% x12 185 57.5% x10 200 62.5% x10 220
T3 DB LUNGE VARIATION 100.0% X12T 90 100.0% X12T 90 100.0% X12T 90 100.0% X12T 90 T3 DB FLOOR PRESS 70.0% X15M 105 72.5% X15M 110 T3 DIPS X6 X6
DB REVERSE LUNGE - FROM BOX 100.0% X12T 90 100.0% X12T 90 100.0% X12T 90 100.0% X12T 90 70.0% X15M 105 72.5% X15M 110 & X6 X6
100.0% X12T 90 100.0% X12T 90 100.0% X12T 90 70.0% X15M 105 72.5% X15M 110 HAMMER MID ROW X6 X6
150
88

100.0% X12T 90 100.0% X12T 90 100.0% X12T 90 HOLDS 6,5,4,3,2,1,0

T4 TEMPO CHINUPS X6 X6 T4 DB ROW MAX MAX T4 DB SWINGS X25E X25E

HOLDS 6,5,4,3,2,1,0 X6 X6 75LBS. / 95LBS. / 115LBS. MAX MAX 35 - 55 LBS. X25E X25E
ADD CHAIN or VEST if able X6 X6
T5 BARBELL CURL X12 X12 T5 100 REP PUSHDOWNS X100 X100 T5 JAMMER X8 X8
BIG WEIGHT = BIG ARMS X12 X12 BENCH < 300LBS. = PURPLE BAND X8 X8
X12 X12 BENCH > 300LBS. = GREEN BAND
Pcom YOKE CIRCUIT X2 X2 Pcom DB RDL 2 X 12 2 X 12 Pcom BACK EXTENSION 2 X 20 2 X 20
Pcom SEE COACH Pcom SEATED CLEAN 2 X 15 2 X 15 Pcom TEAM SIX PACK
M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
EMAIL: [email protected] CELL: 480-580-9216
NOTES
 SUN DEVIL WRESTLING

SPORT
Weekly Rotation
WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
POST SEASON
SPRING 2 of 2
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS 4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS 4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS
8 & AFTER WARMUP BAND-MACHINE-MANUAL 8 & AFTER WARMUP BAND-MACHINE-MANUAL 8 & AFTER WARMUP BAND-MACHINE-MANUAL
ISO HOLD WORK ISO HOLD WORK ISO HOLD WORK

3 TUESDAY 31-Mar-09 7-Apr-09 14-Apr-09 21-Apr-09 5 THURSDAY 2-Apr-09 9-Apr-09 16-Apr-09 23-Apr-09 7 SATURDAY 4-Apr-09 11-Apr-09 18-Apr-09 25-Apr-09
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 HANG CLEAN 52.5% x5 140 50.0% x5 135 55.0% x5 150 57.5% x5 155 T1 SNATCH 52.5% x5 95 50.0% x5 90 55.0% x5 100 57.5% x5 105 T1 POWER CLEAN 52.5% x5 150 52.5% x5 150 55.0% x5 155 50.0% x5 145
60.0% x3-5 160 60.0% x3-5 160 67.5% x3-5 180 60.0% x3-5 110 60.0% x3-5 110 67.5% x3-5 120 60.0% x3-5 170 62.5% x3-5 180 60.0% x3-5 170
67.5% x1-3 180 75.0% x1-3 205 67.5% x1-3 120 75.0% x1-3 135 67.5% x1-3 190

285
270

180
67.5% x4 180 75.0% x3 205 62.5% x4 170 82.5% x3 225 67.5% x4 120 75.0% x3 135 62.5% x4 115 82.5% x3 150 60.0% x4 170 67.5% x3 190 70.0% x3 200 75.0% x1 215
67.5% x4 180 75.0% x3 205 62.5% x4 170 82.5% x3 225 67.5% x4 120 75.0% x3 135 62.5% x4 115 82.5% x3 150 65.0% x4 185 72.5% x3 205 70.0% x3 200 80.0% x1 230
1[a] 67.5% x4 180 75.0% x3 205 62.5% x4 170 82.5% x3 225 1[a] 67.5% x4 120 75.0% x3 135 62.5% x4 115 82.5% x3 150 1[a] 70.0% x4 200 77.5% x3 220 70.0% x3 200 85.0% x1 240
67.5% x4 180 75.0% x3 205 62.5% x4 170 82.5% x3 225 67.5% x4 120 75.0% x3 135 62.5% x4 115 82.5% x3 150 75.0% x7 215 82.5% x5 235 70.0% x3 200 90.0% x3 255
67.5% x4 180 75.0% x3 205 62.5% x4 170 82.5% x3 225 67.5% x4 120 75.0% x3 135 62.5% x4 115 82.5% x3 150 75.0% x7 215 82.5% x5 235 90.0% x3 255
67.5% x4 180 75.0% x3 205 62.5% x4 170 67.5% x4 120 75.0% x3 135 62.5% x4 115 75.0% x7 215 82.5% x5 235 90.0% x3 255
T2 BACK SQUAT 52.5% x5 250 52.5% x5 250 55.0% x5 260 50.0% x5 240 T2 G2 BENCH 52.5% x5 200 52.5% x5 200 55.0% x5 210 50.0% x5 190 T2 POWER RUNNER 100.0% X12T 300 100.0% X12T 300 100.0% X12T 300 100.0% X12T 300
60.0% x3-5 285 62.5% x3-5 295 60.0% x3-5 285 60.0% x3-5 230 62.5% x3-5 240 60.0% x3-5 230 100.0% X12T 300 100.0% X12T 300 100.0% X12T 300 100.0% X12T 300
60.0% x4 285 67.5% x3 320 70.0% x3 335 75.0% x1 355 60.0% x4 230 67.5% x3 255 70.0% x3 265 75.0% x1 285 100.0% X12T 300 100.0% X12T 300 100.0% X12T 300
380

300
475

65.0% x4 310 72.5% x3 345 70.0% x3 335 80.0% x1 380 65.0% x4 245 72.5% x3 275 70.0% x3 265 80.0% x1 305 100.0% X12T 300 100.0% X12T 300 100.0% X12T 300
2[a] 70.0% x4 335 77.5% x3 370 70.0% x3 335 85.0% x1 405 2[a] 70.0% x4 265 77.5% x3 295 70.0% x3 265 85.0% x1 325 2[a]

75.0% x7 355 82.5% x5 390 70.0% x3 335 90.0% x3 430 75.0% x7 285 82.5% x5 315 70.0% x3 265 90.0% x3 340
75.0% x7 355 82.5% x5 390 90.0% x3 430 75.0% x7 285 82.5% x5 315 90.0% x3 340
75.0% x7 355 82.5% x5 390 90.0% x3 430 75.0% x7 285 82.5% x5 315 90.0% x3 340
T3 DB HIGH STEP UP 100.0% X12T 100 100.0% X12T 100 100.0% X12T 100 100.0% X12T 100 T3 G4 BENCH 60.0% X12M 190 62.5% X12M 200 65.0% X12M 210 T3 BANDED PUSHUPS 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A
15" BOX ON THE TRACK 100.0% X12T 100 100.0% X12T 100 100.0% X12T 100 100.0% X12T 100 FROM A 4 or 5 BOARD 57.5% X12M 185 60.0% X12M 190 62.5% X12M 200 & 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A
PICK A WEIGHT X12T 100 X12T 100 X12T 100 X12M 175 X12M 185 X12M 190 GREEN BAND ROW X10 #N/A X10 #N/A X10 #N/A #N/A

#N/A
100.0% 100.0% 100.0% 55.0% 57.5% 60.0% 75.0% 75.0% 75.0%
320
100

40's - 50's - 60's OR GREATER 100.0% X12T 100 100.0% X12T 100 100.0% X12T 100 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A #N/A
#N/A #N/A #N/A #N/A
T4 CHINUPS MAX MAX MAX T4 MIDROW / HIGHROW X8-10 X8-10 X8-10 T4 DB SWINGS X30E X30E X30E
FROM DEAD HANG-PERFECT REPS MAX MAX MAX 2 SETS TO FAILURE X8-10 X8-10 X8-10 35 - 55 LBS. X30E X30E X30E

T5 DB CURL X10 X8 X6 T5 ROLLING DB EXTENSION :60 :60 :60 :60 T5 DB LATERAL RAISE X12 X12 X12
X10 X8 X6 :60 :60 :60 :60 X12 X12 X12
X10 X8 X6
Pcom NECKS LIKE TREE TRUNKS CIRCUIT Pcom GHR 2X8 2X8 2X8 2X8 Pcom BACK EXTENSION-PAUSE 3X6 3X6 3X6
Pcom SEE COACH Pcom SEATED CLEAN 2 X 15 2 X 15 2 X 15 2 X 15 Pcom SCAP PUSHUPS 2 X 15 2 X 15 2 X 15
M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
EMAIL: [email protected] CELL: 480-580-9216
NOTES
 SUN DEVIL WRESTLING

SPORT
Weekly Rotation
WRESTLING
TUESDAY U | THURSDAY L | SATURDAY U
SAMPLE STAGE
PROGRAM
POST SEASON
SPRING 2 of 2
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS 4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS 4 DYNAMIC WARMUP TEAM POWER ZONE NECK WORK X 100 REPS
8 & AFTER WARMUP BAND-MACHINE-MANUAL 8 & AFTER WARMUP BAND-MACHINE-MANUAL 8 & AFTER WARMUP BAND-MACHINE-MANUAL
ISO HOLD WORK ISO HOLD WORK ISO HOLD WORK

3 TUESDAY 28-Apr-09 5-May-09 12-May-09 19-May-09 5 THURSDAY 30-Apr-09 7-May-09 14-May-09 21-May-09 7 SATURDAY 2-May-09 9-May-09 16-May-09 23-May-09
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 DB BENCH 50.0% x5 80 55.0% x5 90 50.0% x5 80 52.5% x5 85 T1 DB LUNGE 60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55 T1 OVERHEAD PRESS 50.0% x5 110 55.0% x5 120 50.0% x5 110 52.5% x5 115
57.5% x3-5 90 62.5% x3-5 100 60.0% x3-5 95 60.0% x3-5 95 60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55 57.5% x3-5 125 62.5% x3-5 140 60.0% x3-5 130 60.0% x3-5 130
67.5% x1-3 110 60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55 67.5% x1-3 150

220
160

88
60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55 60.0% 40yd 55
65.0% x12 105 70.0% x10 110 75.0% x10 120 67.5% x3 110 65.0% x12 145 70.0% x10 155 75.0% x10 165 67.5% x3 150
62.5% x12 100 67.5% x10 110 72.5% x10 115 67.5% x3 110 62.5% x12 140 67.5% x10 150 72.5% x10 160 67.5% x3 150
1[a] 60.0% x12 95 65.0% x10 105 70.0% x10 110 67.5% x3 110 1[a] 1[a] 60.0% x12 130 65.0% x10 145 70.0% x10 155 67.5% x3 150
57.5% x12 90 62.5% x10 100 67.5% x10 110 57.5% x12 125 62.5% x10 140 67.5% x10 150
55.0% x12 90 60.0% x10 95 65.0% x10 105 55.0% x12 120 60.0% x10 130 65.0% x10 145
52.5% x12 85 57.5% x10 90 62.5% x10 100 52.5% x12 115 57.5% x10 125 62.5% x10 140
T2 EDT BLOCK 60.0% x5/5 60.0% x5/5 60.0% x5/5 60.0% x5/5 T2 POWER SQUAT 45.0% x20+ 280 45.0% x20+ 280 45.0% x20+ 280 45.0% x20+ 280 T2 EDT BLOCK 60.0% x5/5 60.0% x5/5 60.0% x5/5 60.0% x5/5
DIP OR PUSHUP 40.0% x20+ 250 40.0% x20+ 250 40.0% x20+ 250 40.0% x20+ 250 STABILITY BALL FLYE
& &
625

BLAST STRAP ROW CHINUP

2[a] 8 MINUTES - MAX ROTATIONS 2[a] 2[a] 8 MINUTES - MAX ROTATIONS

T3 EDT BLOCK 60.0% x5/5 60.0% x5/5 60.0% x5/5 60.0% x5/5 T3 EDT BLOCK 60.0% x5/5 60.0% x5/5 60.0% x5/5 60.0% x5/5 T3 EDT BLOCK 60.0% x5/5 60.0% x5/5 60.0% x5/5 60.0% x5/5
FAT BAR PULLDOWN PULL THROUGH LATERAL RAISE
& & &
BARBELL SHRUG ` CALF RAISE MID ROW
8 MINUTES - MAX ROTATIONS 8 MINUTES - MAX ROTATIONS 8 MINUTES - MAX ROTATIONS
T4 DB CURL X6 X6 X6 X6 T4 THICK NECK CIRCUIT X2 X2 X2 X2 T4 EDT BLOCK x5/5 x5/5 x5/5 x5/5
6 COUNT LOWERING X6 X6 X6 X6 NECK MACHINE-LEFT X 25 BAR CURL
X6 X6 X6 X6 FACE PULL X 25 &
T5 TRICEP PUSHDOWN X10 X10 X10 X10 T5 NECK MACHINE-RIGHT X 25 T5 OVERHEAD TRICEP EXT.
ONE AND A HALF X10 X10 X10 X10 "T" RAISE X 25 5 MINUTES - MAX ROTATIONS
NECK HARNESS X 25
Pcom Pcom Pcom

Pcom Pcom Pcom

M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE

M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
EMAIL: [email protected] CELL: 480-580-9216
NOTES
 SUN DEVIL WRESTLING

SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY L | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER I
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 25-May-09 1-Jun-09 8-Jun-09 15-Jun-09 4 WEDNESDAY 27-May-09 3-Jun-09 10-Jun-09 17-Jun-09 6 FRIDAY 29-May-09 5-Jun-09 12-Jun-09 19-Jun-09
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 POWER CLEAN 55.0% x5 155 50.0% x5 145 55.0% x5 155 55.0% x5 155 T1 OVERHEAD PRESS 40.0% x5 90 40.0% x5 90 40.0% x5 90 40.0% x5 90
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 62.5% x3-5 180 60.0% x3-5 170 65.0% x3-5 185 62.5% x3-5 180 YOUR LAST SET IS FOR MAX REPS 50.0% x5 110 50.0% x5 110 50.0% x5 110 50.0% x5 110
RECORD YOUR NUMBER 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 67.5% x1-3 190 72.5% x1-3 205 RECORD YOUR NUMBER 60.0% x3 130 60.0% x3 130 60.0% x3 130 60.0% x5 130
380

285

220
65.0% x5 245 70.0% x3 265 75.0% x5 285 70.0% x3 200 75.0% x3 215 80.0% x2 230 70.0% x4 200 65.0% x5 145 70.0% x3 155 75.0% x5 165
75.0% x5 285 80.0% x3 305 85.0% x3 325 70.0% x3 200 75.0% x3 215 80.0% x2 230 70.0% x4 200 75.0% x5 165 80.0% x3 175 85.0% x3 185
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] 70.0% x3 200 75.0% x3 215 80.0% x2 230 70.0% x4 200 1[a] 85.0% xMAX 185 90.0% xMAX 200 95.0% xMAX 210
70.0% x3 200 75.0% x3 215 80.0% x2 230
70.0% x3 200 75.0% x3 215 80.0% x2 230
70.0% x3 200 75.0% x3 215 80.0% x2 230
T2 DB BENCH 35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 T2 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190 T2 DB OVERHEAD PRESS 35.0% X10 35 35.0% X10 35 35.0% X10 35 35.0% X10 35
NEUTRAL GRIP 35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240 35.0% X10 35 35.0% X10 35 35.0% X10 35 35.0% X10 35
35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 RECORD YOUR NUMBER 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285 35.0% X10 35 35.0% X10 35 35.0% X10 35 35.0% X10 35
475

100
160

35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 35 35.0% X10 35 35.0% X10 35 35.0% X10 35
2[a] 35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 2[a] 65.0% x5 310 70.0% x3 335 75.0% x5 355 2[a] 35.0% X10 35 35.0% X10 35 35.0% X10 35 35.0% X10 35
75.0% x5 355 80.0% x3 380 85.0% x3 405
85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450

T3 CHINUPS 100.0% X50 100.0% X50 100.0% X50 100.0% X50 T3 POWER SQUAT 35.0% X10 220 35.0% X10 220 35.0% X10 220 35.0% X10 220 T3 DB ROW 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
TOTAL # OF REPS OR LEG PRESS 35.0% X10 220 35.0% X10 220 35.0% X10 220 35.0% X10 220 RECORD YOUR NUMBER ON LAST SET 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
EXAMPLE 2X25 / 5X10 / 10X5 35.0% X10 220 35.0% X10 220 35.0% X10 220 35.0% X10 220 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160
625

180
WEIGHTED IF ABLE ` 35.0% X10 220 35.0% X10 220 35.0% X10 220 35.0% X10 220
35.0% X10 220 35.0% X10 220 35.0% X10 220 35.0% X10 220
T4 CIRCUIT X 3 T4 BACK EXTENSION X50 X50 X50 X50 T4 CIRCUIT X 3
FACE PULL X15 X15 X15 X15 TOTAL # OF REPS INVERTED ROW X15 X15 X15 X15
HANGING LEG RAISE X15 X15 X15 X15 WEIGHTED IF ABLE HEAVY SITUP X15 X15 X15 X15
T5 DB SHRUG X15 X15 X15 X15 T5 T5 "T" RAISE X15 X15 X15 X15

Pcom Pcom Pcom

Pcom Pcom Pcom

M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE

M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
EMAIL: [email protected] CELL: 480-580-9216
NOTES
 SUN DEVIL WRESTLING

SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY L | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER II
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 22-Jun-09 29-Jun-09 6-Jul-09 13-Jul-09 4 WEDNESDAY 24-Jun-09 1-Jul-09 8-Jul-09 15-Jul-09 6 FRIDAY 26-Jun-09 3-Jul-09 10-Jul-09 17-Jul-09
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 POWER CLEAN 50.0% x5 145 55.0% x5 155 50.0% x5 145 50.0% x5 145 T1 OVERHEAD PRESS 40.0% x5 90 40.0% x5 90 40.0% x5 90 40.0% x5 90
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 60.0% x3-5 170 65.0% x3-5 185 60.0% x3-5 170 60.0% x3-5 170 YOUR LAST SET IS FOR MAX REPS 50.0% x5 110 50.0% x5 110 50.0% x5 110 50.0% x5 110
BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 67.5% x1-3 190 72.5% x1-3 205 70.0% x1-3 200 67.5% x1-3 190 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 130 60.0% x3 130 60.0% x3 130 60.0% x5 130
380

285

220
77.5% x1 220
65.0% x5 245 70.0% x3 265 75.0% x5 285 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215 65.0% x5 145 70.0% x3 155 75.0% x5 165
75.0% x5 285 80.0% x3 305 85.0% x3 325 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215 75.0% x5 165 80.0% x3 175 85.0% x3 185
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] 75.0% x3 215 80.0% x2 230 85.0% x2 240 75.0% x4 215 1[a] 85.0% xMAX 185 90.0% xMAX 200 95.0% xMAX 210
75.0% x3 215 80.0% x2 230 85.0% x2 240
75.0% x3 215 80.0% x2 230 85.0% x2 240
75.0% x3 215 80.0% x2 230 85.0% x2 240
T2 DB FLOOR PRESS 35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 T2 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190 T2 DIPS 35.0% X10 35.0% X10 35.0% X10 35.0% X10
35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240 WEIGHTED 35.0% X10 35.0% X10 35.0% X10 35.0% X10
35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285 35.0% X10 35.0% X10 35.0% X10 35.0% X10
475
150

35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 35.0% X10 35.0% X10 35.0% X10
2[a] 35.0% X10 55 35.0% X10 55 35.0% X10 55 35.0% X10 55 2[a] 65.0% x5 310 70.0% x3 335 75.0% x5 355 2[a] 35.0% X10 35.0% X10 35.0% X10 35.0% X10
75.0% x5 355 80.0% x3 380 85.0% x3 405
85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450

T3 CHINUPS 100.0% X75 100.0% X75 100.0% X75 100.0% X75 T3 HIGH STEP UP 52.5% x5 105 50.0% x5 100 52.5% x5 105 70.0% x6 140 T3 BENT ROW 50.0% X10 160 50.0% X10 160 50.0% X10 160 50.0% X10 160
TOTAL # OF REPS REPS ARE FOR EACH LEG 62.5% x12 125 67.5% x10 135 72.5% x8 145 70.0% x6 140 50.0% X10 160 50.0% X10 160 50.0% X10 160 50.0% X10 160
SET BOX TO KNEE HEIGHT 60.0% x12 120 65.0% x10 130 70.0% x8 140 70.0% x6 140 90.0% 20-40 290 90.0% 20-40 290 90.0% 20-40 290 90.0% 20-40 290
200

320
WEIGHTED IF ABLE ` 57.5% x12 115 62.5% x10 125 67.5% x8 135
55.0% x12 110 60.0% x10 120 65.0% x8 130
T4 CIRCUIT X 3 T4 GLUTE HAM RAISE X50 X50 X50 X50 T4 CIRCUIT X 3
BAND FACE PULL X20 X20 X20 X20 TOTAL # OF REPS LAT PULLDOWN X15 X15 X15 X15
ROCKY LEG RAISES X15 X15 X15 X15 EXAMPLE 2X25 / 5X10 / 10X5 HANGING 3 WAY KNEE TUCKS X45T X45T X45T X45T
T5 BARBELL SHRUG X15 X15 X15 X15 T5 T5 SEATED CLEAN X15 X15 X15 X15

Pcom Pcom Pcom

Pcom Pcom Pcom

M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE

M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
EMAIL: [email protected] CELL: 480-580-9216
NOTES
 SUN DEVIL WRESTLING

SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY L | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER III
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 20-Jul-09 27-Jul-09 3-Aug-09 10-Aug-09 4 WEDNESDAY 22-Jul-09 29-Jul-09 5-Aug-09 12-Aug-09 6 FRIDAY 24-Jul-09 31-Jul-09 7-Aug-09 14-Aug-09
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 POWER CLEAN 55.0% x5 155 50.0% x5 145 50.0% x5 145 55.0% x5 155 T1 OVERHEAD PRESS 40.0% x5 90 40.0% x5 90 40.0% x5 90 40.0% x5 90
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 65.0% x3-5 185 60.0% x3-5 170 65.0% x3-5 185 65.0% x3-5 185 YOUR LAST SET IS FOR MAX REPS 50.0% x5 110 50.0% x5 110 50.0% x5 110 50.0% x5 110
BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 72.5% x1-3 205 70.0% x1-3 200 75.0% x1-3 215 72.5% x1-3 205 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 130 60.0% x3 130 60.0% x3 130 60.0% x5 130
380

285

220
77.5% x1 220 82.5% x1 235
65.0% x5 245 70.0% x3 265 75.0% x5 285 80.0% x2 230 85.0% x2 240 90.0% x1 255 80.0% x4 230 65.0% x5 145 70.0% x3 155 75.0% x5 165
75.0% x5 285 80.0% x3 305 85.0% x3 325 80.0% x2 230 85.0% x2 240 90.0% x1 255 80.0% x4 230 75.0% x5 165 80.0% x3 175 85.0% x3 185
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] 80.0% x2 230 85.0% x2 240 90.0% x1 255 80.0% x4 230 1[a] 85.0% xMAX 185 90.0% xMAX 200 95.0% xMAX 210
80.0% x2 230 85.0% x2 240 90.0% x1 255
80.0% x2 230 85.0% x2 240 90.0% x1 255
80.0% x2 230 85.0% x2 240 90.0% x1 255
T2 PUSHUPS 35.0% X10 35.0% X10 35.0% X10 35.0% X10 T2 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190 T2 DB INCLINE BENCH 35.0% X10 50 35.0% X10 50 35.0% X10 50 35.0% X10 50
WEIGHTED 35.0% X10 35.0% X10 35.0% X10 35.0% X10 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240 35.0% X10 50 35.0% X10 50 35.0% X10 50 35.0% X10 50
35.0% X10 35.0% X10 35.0% X10 35.0% X10 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285 35.0% X10 50 35.0% X10 50 35.0% X10 50 35.0% X10 50
475

140
35.0% X10 35.0% X10 35.0% X10 35.0% X10 35.0% X10 50 35.0% X10 50 35.0% X10 50 35.0% X10 50
2[a] 35.0% X10 35.0% X10 35.0% X10 35.0% X10 2[a] 65.0% x5 310 70.0% x3 335 75.0% x5 355 2[a] 35.0% X10 50 35.0% X10 50 35.0% X10 50 35.0% X10 50
75.0% x5 355 80.0% x3 380 85.0% x3 405
85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450

T3 CHINUPS 100.0% X100 100.0% X100 100.0% X100 100.0% X100 T3 DB LUNGE VARIATION 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 T3 DB ROW 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
TOTAL # OF REPS WALKING FOR DISTANCE 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160

180
88

WEIGHTED IF ABLE ` 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55

T4 CIRCUIT X 3 T4 BARBELL RDL X10 X10 X10 X10 T4 CIRCUIT X 3

PLATE SHRUG X20 X20 X20 X20 X10 X10 X10 X10 GREEN BAND ROW X15 X15 X15 X15
HANGING LEG RAISE X15 X15 X15 X15 X10 X10 X10 X10 BUS DRIVERS X20 X20 X20 X20
T5 SHOULDER SERIES X15E X15E X15E X15E T5 T5 FRONT RAISE X15 X15 X15 X15
"T" "Y" "A" RAISES

Pcom Pcom Pcom

Pcom Pcom Pcom

M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE

M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
EMAIL: [email protected] CELL: 480-580-9216
NOTES
 SUN DEVIL WRESTLING

SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY T | FRIDAY L
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER IV
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 17-Aug-09 24-Aug-09 31-Aug-09 7-Sep-09 4 WEDNESDAY 19-Aug-09 26-Aug-09 2-Sep-09 9-Sep-09 6 FRIDAY 21-Aug-09 28-Aug-09 4-Sep-09 11-Sep-09
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 POWER CLEAN 50.0% x5 145 52.5% x5 150 55.0% x5 155 50.0% x5 145 T1 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 65.0% x3-5 185 67.5% x3-5 190 70.0% x3-5 200 60.0% x3-5 170 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240
BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 75.0% x1-3 215 77.5% x1-3 220 80.0% x1-3 230 70.0% x1-3 200 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285
380

285

475
82.5% x1 235 85.0% x1 240 87.5% x1 250 77.5% x1 220
65.0% x5 245 70.0% x3 265 75.0% x5 285 90.0% x1 255 92.5% x1 265 95.0% x1 270 85.0% x4 240 65.0% x5 310 70.0% x3 335 75.0% x5 355
75.0% x5 285 80.0% x3 305 85.0% x3 325 90.0% x1 255 92.5% x1 265 95.0% x1 270 85.0% x4 240 75.0% x5 355 80.0% x3 380 85.0% x3 405
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] 90.0% x1 255 92.5% x1 265 95.0% x1 270 85.0% x4 240 1[a] 85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450
90.0% x1 255 92.5% x1 265 95.0% x1 270
90.0% x1 255 92.5% x1 265 95.0% x1 270
90.0% x1 255 92.5% x1 265 95.0% x1 270
T2 DEAD LIFT 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 T2 BULGARIAN SPLIT SQUAT 40.0% x5 35 40.0% x5 35 40.0% x5 35 40.0% x5 35 T2 OVERHEAD PRESS 40.0% x5 90 40.0% x5 90 40.0% x5 90 40.0% x5 90
WITH SPRAWL 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 50.0% x5 45 50.0% x5 45 50.0% x5 45 50.0% x5 45 50.0% x5 110 50.0% x5 110 50.0% x5 110 50.0% x5 110
75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 60.0% x3 55 60.0% x3 55 60.0% x3 55 60.0% x5 55 60.0% x3 130 60.0% x3 130 60.0% x3 130 60.0% x5 130
450

220
88

75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340

2[a] 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 2[a] 65.0% x5 55 70.0% x3 60 75.0% x5 65 2[a] 65.0% x5 145 70.0% x3 155 75.0% x5 165
75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% x5 65 80.0% x3 70 85.0% x3 75 75.0% x5 165 80.0% x3 175 85.0% x3 185
85.0% xMAX 75 90.0% xMAX 80 95.0% xMAX 85 85.0% xMAX 185 90.0% xMAX 200 95.0% xMAX 210

T3 DB LUNGE VARIATION 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 T3 CHINUPS 35.0% X10 35.0% X10 35.0% X10 35.0% X10 T3 DB 1 ARM SNATCH 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
LOW STANCE WALKING LUNGE 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 35.0% X10 35.0% X10 35.0% X10 35.0% X10 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 35.0% X10 35.0% X10 35.0% X10 35.0% X10 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
88

60
60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 35.0% X10 35.0% X10 35.0% X10 35.0% X10 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
35.0% X10 35.0% X10 35.0% X10 35.0% X10
T4 CHECK BOARD T4 CHECK BOARD T4 CHECK BOARD

T5 T5 T5

PC WEIGHTED BACK EXTENSION 4 X 15 4 X 15 4 X 15 4 X 15 PC RDL 4X8 4X8 4X8 4X8 PC GHR 4 X 8-10 4 X 8-10 4 X 8-10 4 X 8-10
PC SEATED CLEAN 3 X 15 3 X 15 3 X 15 3 X 15 PC NECK & TRAP SEE COACH SEE COACH SEE COACH SEE COACH PC FACE PULLS 3 X 10 3 X 10 3 X 10 3 X 10
M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
EMAIL: [email protected] CELL: 480-580-9216
NOTES
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY T | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
FALL STAGE I
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 20-Sep-10 27-Sep-10 4-Oct-10 11-Oct-10 4 WEDNESDAY 22-Sep-10 29-Sep-10 6-Oct-10 13-Oct-10 6 FRIDAY 24-Sep-10 1-Oct-10 8-Oct-10 15-Oct-10
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 50.0% x5 240 55.0% x5 260 50.0% x5 240 1.0% R 5 T1 DEAD LIFT 50.0% x 3-5 225 52.5% x 3-5 235 55.0% x 3-5 250 50.0% 225 T1 G2 BENCH 50.0% x 3-5 190 52.5% x 3-5 200 55.0% x 3-5 210 50.0% 190
60.0% x3-5 285 65.0% x3-5 310 60.0% x3-5 285 TRAP BAR 55.0% x 3-5 250 57.5% x 3-5 260 60.0% x 3-5 270 55.0% x 3-5 210 57.5% x 3-5 220 60.0% x 3-5 230
60.0% x 1-3 270 62.5% x 1-3 280 65.0% x 1-3 295 60.0% x 1-3 230 62.5% x 1-3 240 65.0% x 1-3 245

450

380
475

65.0% x5 310 70.0% x4 335 70.0% x3 335 1.0% R 5 65.0% x7 295 70.0% x6 315 75.0% x5 340 55.0% R 250 65.0% x7 245 70.0% x6 265 75.0% x5 285 55.0% R 210
70.0% x5 335 75.0% x4 355 75.0% x3 355 1.0% E 5 70.0% x7 315 75.0% x6 340 80.0% x5 360 55.0% E 250 COMBO WITH 70.0% x7 265 75.0% x6 285 80.0% x5 305 55.0% E 210
1[a] 75.0% x5 355 80.0% x4 380 80.0% x3 380 1.0% L 5 1[a] 75.0% x7 340 80.0% x6 360 85.0% x5 385 55.0% L 250 1[a] FACE PULL X 15 75.0% x7 285 80.0% x6 305 85.0% x5 325 55.0% L 210
75.0% x5 355 80.0% x4 380 85.0% x3 405 1.0% O 5 BUMP SET MUST BE SIGNED BE COACH 75.0% X7-10 340 80.0% x 6-9 360 85.0% x 5-8 385 55.0% O 250 BUMP SET MUST BE SIGNED BE COACH 75.0% X7-10 285 80.0% x 6-9 305 85.0% x 5-8 325 55.0% O 210
75.0% x5 355 80.0% x4 380 85.0% x3 405 1.0% A 5 40 LBS MAX JUMP 55.0% A 250 20 LBS MAX JUMP 55.0% A 210
75.0% x5 355 80.0% x4 380 85.0% x3 405 1.0% D 5 55.0% D 250 55.0% D 210
T2 WEIGHTED CHINUP 100.0% 9 X 3 #N/A 100.0% 9 X 3 #N/A 100.0% 9 X 3 #N/A 100.0% 9 X 3 ### T2 BULGARIAN SPLIT SQUAT 70.0% X12T 60 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 T2 HANG CLEAN 60.0% x3-5 155 62.5% x3-5 165 65.0% x3-5 170 62.5% x3-5 165
#N/A #N/A #N/A ### 70.0% X12T 60 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 67.5% x1-3 175 70.0% x1-3 185 72.5% x1-3 190
#N/A #N/A #N/A ### X12T 60 X12T 65 X12T 70 X12T 70 x3 195 x3 200 x2 210 x4 185
#N/A

70.0% 75.0% 77.5% 80.0% 75.0% 77.5% 80.0% 70.0%

261
88

COMBO WITH #N/A #N/A #N/A ### 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 70.0% X12T 60 75.0% x3 195 77.5% x3 200 80.0% x2 210 70.0% x4 185
2[a] WEIGHTED DIP #N/A #N/A #N/A ### 2[a] 70.0% X12T 60 75.0% X12T 65 80.0% X12T 70 70.0% X12T 60 2[a] 75.0% x3 195 77.5% x3 200 80.0% x2 210 70.0% x4 185
#N/A #N/A #N/A ### 75.0% x3 195 77.5% x3 200 80.0% x2 210
#N/A #N/A #N/A ### 75.0% x3 195 77.5% x3 200 80.0% x2 210
#N/A #N/A #N/A ### 75.0% x3 195 77.5% x3 200 80.0% x2 210
T3 DB SINGLE ARM POWER PULL 70.0% X6 #N/A 75.0% X6 #N/A 80.0% X6 #N/A 70.0% X6 ### T3 BENT ROW 70.0% x10 195 75.0% x7 210 80.0% x6 225 70.0% x4 195 T3 FRONT SQUAT 70.0% x6 265 75.0% x5 280 80.0% x4 300 70.0% x4 265
PULL FROM THE FLOOR 70.0% X6 #N/A 75.0% X6 #N/A 80.0% X6 #N/A 70.0% X6 ### YELLOW LOG 70.0% x10 195 75.0% x7 210 80.0% x6 225 70.0% x4 195 70.0% x6 265 75.0% x5 280 80.0% x4 300 70.0% x4 265
70.0% X6 #N/A 75.0% X6 #N/A 80.0% X6 #N/A 70.0% X6 ### COMBO WITH 70.0% x10 195 75.0% x7 210 80.0% x6 225 70.0% x4 195 70.0% x6 265 75.0% x5 280 80.0% x4 300 70.0% x4 265
#N/A

280

375
70.0% X6 #N/A 75.0% X6 #N/A 80.0% X6 #N/A 70.0% X6 ### DB OH PRESS X 8-10 55.0% xm15 155 60.0% xm15 170 65.0% xm15 180 55.0% xm15 155 70.0% x6 265 75.0% x5 280 80.0% x4 300
#N/A #N/A #N/A ### 47.5% xm15 135 52.5% xm15 145 57.5% xm15 160 47.5% xm15 135 70.0% x6 265 75.0% x5 280 80.0% x4 300
T4 POWER RUNNER T4 LONG JUMP T4 GUN SHOW
SINGLE LEG MAX DISTANCE - MULTI RESPONSE SEE BOARD

T5 3:00 PUSHUP CHALLENGE T5 COSSACK SQUAT T5

ADD CHAINS

Pcom BAND GOODMORNING 2 X 25 2 X 25 2 X 25 2 X 25 Pcom DB RDL 2 X 12 2 X 12 2 X 12 2 X 12 Pcom WEIGHTED BACK EXTENSION 2 X 20 2 X 20 2 X 20 2 X 20

Pcom BARBELL SHRUG 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20 Pcom "Y" RAISE 2 X 15 2 X 15 2 X 15 2 X 15 Pcom DB SHRUG 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20
M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
Daily Session Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY T | FRIDAY U
Daily Session Rotation
SAMPLE STAGE
PROGRAM
Daily Session Rotation
DEVELOPMENTAL
FALL STAGE II

1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 18-Oct-10 25-Oct-10 1-Nov-10 8-Nov-10 4 WEDNESDAY 20-Oct-10 27-Oct-10 3-Nov-10 10-Nov-10 6 FRIDAY 22-Oct-10 29-Oct-10 5-Nov-10 12-Nov-10
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 57.5% x5 275 50.0% x5 240 52.5% x5 250 1.0% R 5 T1 HANG CLEAN 50.0% x5 130 55.0% x5 145 50.0% x5 130 50.0% x5 130 T1 G2 BENCH 52.5% x 3-5 200 57.5% x 3-5 220 67.5% x 3-5 255 50.0% 190
67.5% x3-5 320 62.5% x3-5 295 67.5% x3-5 320 60.0% x3-5 155 65.0% x3-5 170 57.5% x3-5 150 60.0% x3-5 155 57.5% x 3-5 220 62.5% x 3-5 240 72.5% x 3-5 275
75.0% x1-3 355 67.5% x1-3 175 72.5% x1-3 190 65.0% x1-3 170 70.0% x1-3 185 62.5% x 1-3 240 67.5% x 1-3 255 77.5% x 1-3 295

380
475

261
77.5% x1 200
72.5% x3 345 77.5% x2 370 82.5% x1 390 1.0% R 5 75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220 72.5% x4 275 77.5% x3 295 82.5% x2 315 55.0% R 210
75.0% x3 355 80.0% x2 380 85.0% x1 405 1.0% E 5 75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220 COMBO WITH: 77.5% x4 295 82.5% x3 315 87.5% x2 335 55.0% E 210
1[a] 80.0% x3 380 85.0% x2 405 90.0% x1 430 1.0% L 5 1[a] 75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220 1[a] BAND HIGH ROW X 10 82.5% x4 315 87.5% x3 335 92.5% x2 350 55.0% L 210
82.5% x3 390 87.5% x2 415 92.5% x1 440 1.0% O 5 75.0% x3 195 80.0% x2 210 85.0% x2 220 82.5% x 4-7 315 87.5% x 3-6 335 92.5% x 2-5 350 55.0% O 210
82.5% x3 390 87.5% x2 415 92.5% x1 440 1.0% A 5 75.0% x3 195 80.0% x2 210 85.0% x2 220 55.0% A 210
82.5% x3 390 87.5% x2 415 92.5% x1 440 1.0% D 5 75.0% x3 195 80.0% x2 210 85.0% x2 220 55.0% D 210
T2 TOWEL CHINUP x10 x10 x10 x10 T2 12" BOX STEPUP x5E x5E x5E x5E T2 SHRUG PULL 55.0% x5 175 57.5% x5 180 50.0% x5 160 50.0% x5 160
BODYWEIGHT / WEIGHTED x5 x5 x5 x5 x5E x5E x5E x5E 65.0% x3-5 205 67.5% x3-5 215 60.0% x3-5 190 60.0% x3-5 190
x10 x10 x10 x10 x5E x5E x5E x5E 80.0% x2 250 85.0% x2 270 90.0% x2 285 75.0% x4 235
#N/A

#N/A

315
COMBO WITH: x5 x5 x5 x5 x5E x5E x5E x5E 80.0% x2 250 85.0% x2 270 90.0% x2 285 75.0% x4 235
2[a] PUSHUP OF THE WEEK x10 x10 x10 x10 2[a] 2[a] 80.0% x2 250 85.0% x2 270 90.0% x2 285 75.0% x4 235
80.0% x2 250 85.0% x2 270 90.0% x2 285
80.0% x2 250 85.0% x2 270 90.0% x2 285
80.0% x2 250 85.0% x2 270 90.0% x2 285
T3 DB 1 ARM SNATCH x4E x4E x3E x3E T3 BENT ROW x10 x8 x6 x4 T3 ZERCHER SQUAT 50.0% x 3-5 160 52.5% x 3-5 165 55.0% x 3-5 175
FROM KNEE HEIGHT x4E x4E x3E x3E x10 x8 x6 x4 65.0% x7 205 70.0% x6 220 75.0% x5 235 80.0% x3 250
x4E x4E x3E x3E COMBO WITH: x10 x8 x6 x4 70.0% x7 220 75.0% x6 235 80.0% x5 250 85.0% x3 270
#N/A

280

315
DB PUSH PRESS X 8 mx15 mx12 mx12 x4 75.0% x7 235 80.0% x6 250 85.0% x5 270 90.0% x3 285
75.0% X7-10 235 80.0% x 6-9 250 85.0% x 5-8 270 90.0% x3 285
T4 SINGLE LEG SQUAT x10E x10E x10E x10E T4 JAMMER x6 x6 x4 x4 T4 GUN SHOW!
x10E x10E x10E x10E x6 x6 x4 x4
COMBO WITH: x6 x6 x4 x4
T5 DB CURL x5 x5 x5 x5 T5 PARTNER LATERAL LUNGE x6E x6E x6E x6E T5

x10 x10 x10 x10 x6E x6E x6E x6E

x20 x20 x20 x20
Pcom CAMBERED BAR GOODMORNING 2 x 15 2 x 15 2 x 15 2 x 15 Pcom
BARBELL RDL 2 X 10 2 X 10 2 X 10 2 X 10 Pcom
WTD. BACK EXTENSION 2 X 15 2 X 15 2 X 15 2 X 15
Pcom
TRAP SERIES X 1 1:00 1:15 1:30 1:45 Pcom
MINIBAND REV. FLY 2 X 15 2 X 15 2 X 15 2 X 15 Pcom
LATERAL RAISE 2 X 12 2 X 12 2 X 12 2 X 12
M LATERAL RAISE to PLATE SHRUG to OVERHEAD BAR HOLD M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY U | FRIDAY S
SAMPLE STAGE
PROGRAM
COMPETITIVE - STARTERS
FALL STAGE III
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 15-Nov-10 22-Nov-10 29-Nov-10 6-Dec-10 4 WEDNESDAY 17-Nov-10 24-Nov-10 1-Dec-10 8-Dec-10 6 FRIDAY
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION BONUS % GR WT % GR WT % GR WT % GR WT

T1 HANG CLEAN 50.0% x5 130 55.0% x5 145 50.0% x5 130 50.0% x5 130 T1 SNATCH 50.0% x5 90 55.0% x5 100 50.0% x5 90 50.0% x5 90 T1

60.0% x3-5 155 65.0% x3-5 170 57.5% x3-5 150 60.0% x3-5 155 60.0% x3-5 110 65.0% x3-5 115 57.5% x3-5 105 60.0% x3-5 110
67.5% x1-3 175 72.5% x1-3 190 65.0% x1-3 170 70.0% x1-3 185 67.5% x1-3 120 72.5% x1-3 130 65.0% x1-3 115 70.0% x1-3 125

180
261

77.5% x1 200 77.5% x1 140

75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220 75.0% x3 135 80.0% x2 145 72.5% x4 130 85.0% x2 155
75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220 75.0% x3 135 80.0% x2 145 72.5% x4 130 85.0% x2 155
1[a] 75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220 1[a] 75.0% x3 135 80.0% x2 145 72.5% x4 130 85.0% x2 155 1[a]

75.0% x3 195 80.0% x2 210 85.0% x2 220 75.0% x3 135 80.0% x2 145 85.0% x2 155
75.0% x3 195 80.0% x2 210 85.0% x2 220 75.0% x3 135 80.0% x2 145 85.0% x2 155
75.0% x3 195 80.0% x2 210 85.0% x2 220 75.0% x3 135 80.0% x2 145 85.0% x2 155
T2 BACK SQUAT T2 G2 BENCH T2

80.0% X3 380 COMBO WITH:

80.0% X3 380 82.0% X3 390 MINI BAND PULL-APARTS X 10 70.0% X5 265 72.0% X5 275 75.0% X5 285 77.0% X5 295
380
475

80.0% X3 380 82.0% X3 390 85.0% X3 405 70.0% X5 265 72.0% X5 275 75.0% X5 285 77.0% X5 295
2[a] 80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415 2[a] 70.0% X5 265 72.0% X5 275 75.0% X5 285 77.0% X5 295 2[a]

80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415 70.0% X5 265 72.0% X5 275 75.0% X5 285 77.0% X5 295
80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415 70.0% X5 265 72.0% X5 275 75.0% X5 285 77.0% X5 295
80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415
T3 SINGLE LEG SQUAT 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3 DB INCLINE BENCH 70.0% X6 75 75.0% X6 85 80.0% X6 90 70.0% X6 75 T3

75.0% X10 75.0% X10 75.0% X10 75.0% X10 ONE - ONE - TWO 70.0% X6 75 75.0% X6 85 80.0% X6 90 70.0% X6 75
75.0% X10 75.0% X10 75.0% X10 75.0% X10 70.0% X6 75 75.0% X6 85 80.0% X6 90 70.0% X6 75
110

75.0% X10 75.0% X10 75.0% X10 75.0% X10 70.0% X6 75 75.0% X6 85 80.0% X6 90 70.0% X6 75

T4 JAMMER ROTATIONS X5E X5E X5E X5E T4 CHINUP X 40 X 40 X 50 X 50 T4

X5E X5E X5E X5E

X5E X5E X5E X5E
T5 CURL OF THE WEEK T5 LATERAL RAISE X12 X8 X12 X8 T5

SEE NABES X12 X8 X12 X8

X12 X8 X12 X8
Pcom
WTD. BACK EXTENSION 3X8 3X8 3X8 3X8 Pcom
DB SL RDL 3 X 5 EACH 3 X 5 EACH 3 X 5 EACH 3 X 5 EACH Pcom

Pcom
CABLE FACE PULL 3 X 12 3 X 12 3 X 12 3 X 12 Pcom
DB SHRUG 2 X MATCHED 2 X MATCHED 2 X MATCHED 2 X MATCHED Pcom

M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | FRIDAY S
SAMPLE STAGE
PROGRAM
COMPETITIVE - STARTERS
FALL STAGE IV
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 11-Jan-11 18-Jan-11 25-Jan-11 1-Feb-11 5 THURSDAY 13-Jan-11 20-Jan-11 27-Jan-11 3-Feb-11 6 FRIDAY
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION BONUS % GR WT % GR WT % GR WT % GR WT

T1 HANG CLEAN 50.0% x3 130 50.0% x3 130 50.0% x3 130 50.0% x3 130 T1 SNATCH 57.5% x5 105 50.0% x5 90 50.0% x5 90 52.5% x5 95 T1

67.5% x3-5 120 62.5% x3-5 115 57.5% x3-5 105 67.5% x3-5 120
75.0% x1-3 135 72.5% x1-3 130 65.0% x1-3 115 77.5% x1-3 140

180
261

80.0% x1 145 85.0% x1 155

72.0% X2 190 75.0% X2 195 77.0% X2 200 80.0% X2 210 82.5% x2 150 87.5% x2 160 72.5% x4 130 92.5% x1 165
72.0% X2 190 75.0% X2 195 77.0% X2 200 80.0% X2 210 82.5% x2 150 87.5% x2 160 72.5% x4 130 92.5% x1 165
1[a] 75.0% X2 195 77.0% X2 200 80.0% X2 210 82.0% X2 215 1[a] 82.5% x2 150 87.5% x2 160 72.5% x4 130 92.5% x1 165 1[a]

75.0% X2 195 77.0% X2 200 80.0% X2 210 82.0% X2 215 82.5% x2 150 87.5% x2 160 92.5% x1 165
82.5% X2 215 85.0% X2 220 87.5% X2 230 90.0% X2 235 82.5% x2 150 87.5% x2 160 92.5% x1 165
82.5% x2 150 87.5% x2 160 92.5% x1 165
T2 BACK SQUAT T2 G2 BENCH 65.0% x5 245 70.0% x4 265 75.0% x3 285 70.0% x2 265 T2

82.5% X2 390 COMBO WITH: 70.0% x5 265 75.0% x4 285 80.0% x3 305 75.0% x2 285
82.5% X2 390 85.0% X2 405 75.0% x5 285 80.0% x4 305 85.0% x3 325 80.0% x2 305
380
475

82.5% X2 390 85.0% X2 405 87.0% X2 415 75.0% x5 285 80.0% x4 305 85.0% x3 325 85.0% x2 325
2[a] 82.5% X2 390 85.0% X2 405 87.0% X2 415 90.0% X2 430 2[a] 75.0% x5+ 285 80.0% x4+ 305 85.0% x3+ 325 90.0% x2+ 340 2[a]

82.5% X2 390 85.0% X2 405 87.0% X2 415 90.0% X2 430 1.0% 3 BD 5 1.0% 3BD 5 1.0% 3BD 5 1.0% 3BD 5
82.5% X2 390 85.0% X2 405 87.0% X2 415 90.0% X2 430 65.0% REPS 245 67.5% REPS 255 70.0% REPS 265 72.5% REPS 275
82.5% X2 390 85.0% X2 405 87.0% X2 415 90.0% X2 430
T3 POWER RUNNER 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 ### T3 DB OVERHEAD PRESS 70.0% X6 85 75.0% X6 90 80.0% X6 95 70.0% X6 85 T3

75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 ### ONE - ONE - TWO 70.0% X6 85 75.0% X6 90 80.0% X6 95 70.0% X6 85
X10 #N/A X10 #N/A X10 #N/A X10 ### X6 85 X6 90 X6 95 X6 85
#N/A

75.0% 75.0% 75.0% 75.0% 70.0% 75.0% 80.0% 70.0%

120

75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 ### 70.0% X6 85 75.0% X6 90 80.0% X6 95 70.0% X6 85
#N/A #N/A #N/A ###
T4 JAMMER-DOUBLE ARM X6 X6 X6 X6 T4 HEAVY DB ROW X10E X10E X10E X10E T4

X6 X6 X6 X6 X10E X10E X10E X10E

X6 X6 X6 X6 X10E X10E X10E X10E
T5 CURL OF THE WEEK T5 FRONT RAISE X6 X6 X6 X6 T5

SEE NABES ONE-ONE-TWO X6 X6 X6 X6

X6 X6 X6 X6
Pcom
CRAZY 8 BACK EXT. X1 X1 X1 X1 Pcom
BAND GOODMORNING 2 X 15 2 X 15 2 X 15 2 X 15 Pcom

Pcom
SEATED CLEAN 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20 Pcom
DB SHRUG 2 X MATCHED 2 X MATCHED 2 X MATCHED 2 X MATCHED Pcom

M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | FRIDAY S
SAMPLE STAGE
PROGRAM
COMPETITIVE - STARTERS
FALL STAGE V
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 8-Feb-11 15-Feb-11 22-Feb-11 1-Mar-11 5 THURSDAY 10-Feb-11 17-Feb-11 24-Feb-11 3-Mar-11 6 FRIDAY
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION BONUS % GR WT % GR WT % GR WT % GR WT

T1 POWER PULL 50.0% x3 150 50.0% x3 150 50.0% x3 150 50.0% x3 150 T1 BOX JUMP 50.0% x3 50.0% x3 50.0% x3 50.0% x3 T1
300

70.0% x3 210 75.0% x3 225 80.0% x3 240 85.0% x3 255 70.0% x3 75.0% x3 80.0% x3 85.0% x3
70.0% x3 210 75.0% x3 225 80.0% x3 240 85.0% x3 255 COMBO WITH: 70.0% x3 75.0% x3 80.0% x3 85.0% x3
1[a] 70.0% x3 210 75.0% x3 225 80.0% x3 240 85.0% x3 255 1[a] MED BALL SIDE THROW X 3 EACH 70.0% x3 75.0% x3 80.0% x3 85.0% x3 1[a]

70.0% x3 210 75.0% x3 225 80.0% x3 240 85.0% x3 255 70.0% x3 75.0% x3 80.0% x3 85.0% x3
70.0% x3 210 75.0% x3 225 80.0% x3 240 85.0% x3 255 70.0% x3 75.0% x3 80.0% x3 85.0% x3
70.0% x3 210 75.0% x3 225 80.0% x3 240 85.0% x3 255 70.0% x3 75.0% x3 80.0% x3 85.0% x3
T2 BACK SQUAT T2 CHAIN PUSHUP 68.5% MAX 72.5% MAX 75.0% MAX T2

80.0% X3 380 68.5% MAX 72.5% MAX 75.0% MAX

80.0% X3 380 82.0% X3 390 68.5% MAX 72.5% MAX 75.0% MAX
475

80.0% X3 380 82.0% X3 390 85.0% X3 405

2[a] 80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415 2[a] 2[a]

80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415

80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415
80.0% X3 380 82.0% X3 390 85.0% X3 405 87.5% X3 415 COMBO WITH:
T3 2 BOARD PRESS 50.0% x 3-5 215 52.5% x 3-5 225 55.0% x 3-5 235 T3 FATGRIP PULLDOWN 75.0% X10 75.0% X10 75.0% X10 75.0% X10 T3

65.0% x7 280 70.0% x6 300 75.0% x5 320 80.0% x3 340 75.0% X10 75.0% X10 75.0% X10 75.0% X10
COMBO WITH: 70.0% x7 300 75.0% x6 320 80.0% x5 340 85.0% x3 365 75.0% X10 75.0% X10 75.0% X10 75.0% X10
428

HAMMER MID ROW X 8-10 75.0% x7 320 80.0% x6 340 85.0% x5 365 90.0% x3 385 75.0% X10 75.0% X10 75.0% X10 75.0% X10
75.0% X7-10 320 80.0% x 6-9 340 85.0% x 5-8 365 90.0% x3 385
T4 JAMMER-DOUBLE ARM X6 X6 X6 X6 T4 LATERAL RAISE X6 X6 X6 X6 T4
MODERATE WEIGHT ADD ORANGE BANDS X6 X6 X6 X6 ONE-ONE-TWO X6 X6 X6 X6
X6 X6 X6 X6 COMBO WITH: X6 X6 X6 X6
T5 GUN SHOW FINISHER T5 SLED PULL X3 X3 X3 X3 T5

SEE NABES

Pcom
DB RDL 3 X 10 3 X 10 3 X 10 3 X 10 Pcom
SL DB RDL 2 X 6 EACH 2 X 6 EACH 2 X 6 EACH 2 X 6 EACH Pcom

Pcom
"T" RAISE 2 X 15-20 2 X 15-20 2 X 15-20 2 X 15-20 Pcom
DB SHRUG 2 X MATCHED 2 X MATCHED 2 X MATCHED 2 X MATCHED Pcom

M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY L | WEDNESDAY U | FRIDAY T
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL - NON-TRAVEL
FALL STAGE III
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 15-Nov-10 22-Nov-10 29-Nov-10 6-Dec-10 4 WEDNESDAY 17-Nov-10 24-Nov-10 1-Dec-10 8-Dec-10 6 FRIDAY 19-Nov-10 26-Nov-10 3-Dec-10 10-Dec-10
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 HANG CLEAN 50.0% x3 130 50.0% x3 130 50.0% x3 130 50.0% x3 130 T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 HANG CLEAN 50.0% x3 130 50.0% x3 130 50.0% x3 130 50.0% x3 130
50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 to FRONT SQUAT
60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230

380
261

261
70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220 65.0% x5 245 70.0% x3 265 75.0% x5 285 60.0% x10 230 70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220
70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220 75.0% x5 285 80.0% x3 305 85.0% x3 325 60.0% x10 230 70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220
1[a] 70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220 1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 60.0% x10 230 1[a] 70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220
70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220 60.0% x10 230 70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220
70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220 70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220
70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220 70.0% x3 185 75.0% x3 195 80.0% x3 210 85.0% x3 220
T2 BACK SQUAT 55.0% x8 260 T2 DB FLOOR PRESS 77.5% x8-10 115 80.0% x8-10 120 82.5% x8-10 125 T2 PUSH PRESS 55.0% x5 140 57.5% x5 145 50.0% x5 125 50.0% x5 125
48.0% x5-8 230 55.0% x5-8 260 60.0% x5-8 285 63.0% x5 300 77.5% x8-10 115 80.0% x8-10 120 82.5% x8-10 125 65.0% x3-5 165 67.5% x3-5 170 60.0% x3-5 150 60.0% x3-5 150
53.0% x3-5 250 60.0% x3-5 285 67.0% x3-5 320 70.0% x3 335 77.5% x8-10 115 80.0% x8-10 120 82.5% x8-10 125 80.0% x2 200 85.0% x2 215 90.0% x2 225 75.0% x4 190

250
475

150

60.0% x3 285 67.0% x3 320 75.0% x3 355 77.0% x3 365 77.5% x8-10 115 80.0% x8-10 120 82.5% x8-10 125 80.0% x2 200 85.0% x2 215 90.0% x2 225 75.0% x4 190
2[a] 83.0% x3 395 2[a] 77.5% x8-10 115 80.0% x8-10 120 82.5% x8-10 125 2[a] 80.0% x2 200 85.0% x2 215 90.0% x2 225 75.0% x4 190
68.0% x10 325 75.0% x7 355 82.0% x5 390 90.0% x3 430 80.0% x2 200 85.0% x2 215 90.0% x2 225
68.0% x10 325 75.0% x7 355 82.0% x5 390 80.0% x2 200 85.0% x2 215 90.0% x2 225
68.0% x10 325 75.0% x7 355 82.0% x5 390 80.0% x2 200 85.0% x2 215 90.0% x2 225
T3 HIGH STEP UP 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 ### T3 DB ROW 70.0% MAX 125 75.0% MAX 135 80.0% MAX 145 70.0% x10 125 T3 CHINUPS 100.0% MAX 100.0% MAX 100.0% MAX 100.0% MAX
TOP FOOT STAYS SET 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 ### 70.0% MAX 125 75.0% MAX 135 80.0% MAX 145 70.0% x10 125 100.0% MAX 100.0% MAX 100.0% MAX 100.0% MAX
X10 #N/A X10 #N/A X10 #N/A X10 ### x10 125 MAX MAX MAX MAX
#N/A

75.0% 75.0% 75.0% 75.0% 70.0% 100.0% 100.0% 100.0% 100.0%

180

75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 #N/A 75.0% X10 ### 70.0% x10 125
#N/A #N/A #N/A ### COMBO WITH:
T4 ROPE :30 :30 :30 :30 T4 DB OVERHEAD PRESS X6 X6 X6 X6 T4 DIPS X12 X12 X12 X12
:30 :30 :30 :30 ONE - ONE - TWO X6 X6 X6 X6 X12 X12 X12 X12
:30 :30 :30 :30 X6 X6 X6 X6 X12 X12 X12 X12
T5 T5 TEMPO MID-ROW X6 X6 X6 X6 T5 WTD. BACK EXTENSION X10 X10 X10 X10
WEEKS 1 & 2 - HOLDS X6 X6 X6 X6 X10 X10 X10 X10
WEEKS 2 & 3 - SLOW LOWER X6 X6 X6 X6 X10 X10 X10 X10
RDL 5X5 5X5 5X5 5X5 CABLE FACEPULL 3 X 12 3 X 12 3 X 12 3 X 12
GUN SHOW!
Pcom Pcom Pcom

Pcom
DB SHRUG 3 x MATCHED 3 x MATCHED 3 x MATCHED 3 x MATCHED Pcom Pcom

M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL NON-TRAVEL
SPRING 1
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 11-Jan-11 18-Jan-11 25-Jan-11 1-Feb-11 5 THURSDAY 13-Jan-11 20-Jan-11 27-Jan-11 3-Feb-11 7 SATURDAY 15-Jan-11 22-Jan-11 29-Jan-11 5-Feb-11
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 55.0% x5 260 50.0% x5 240 55.0% x5 260 55.0% x5 260 T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 POWER CLEAN 50.0% x5 145 55.0% x5 155 50.0% x5 145 50.0% x5 145
62.5% x3-5 295 60.0% x3-5 285 65.0% x3-5 310 62.5% x3-5 295 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 60.0% x3-5 170 65.0% x3-5 185 57.5% x3-5 165 60.0% x3-5 170
67.5% x1-3 320 72.5% x1-3 345 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 67.5% x1-3 190 72.5% x1-3 205 65.0% x1-3 185 70.0% x1-3 200

380

285
475

77.5% x1 220
70.0% x10 335 75.0% x7 355 80.0% x6 380 70.0% x4 335 65.0% x5 245 70.0% x3 265 75.0% x5 285 60.0% x10 230 75.0% x3 215 80.0% x2 230 72.5% x4 205 85.0% x2 240
70.0% x10 335 75.0% x7 355 80.0% x6 380 70.0% x4 335 75.0% x5 285 80.0% x3 305 85.0% x3 325 60.0% x10 230 75.0% x3 215 80.0% x2 230 72.5% x4 205 85.0% x2 240
1[a] 70.0% x10 335 75.0% x7 355 80.0% x6 380 70.0% x4 335 1[a] RECORD LAST SET: 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 60.0% x10 230 1[a] 75.0% x3 215 80.0% x2 230 72.5% x4 205 85.0% x2 240
62.5% xm15 295 67.5% xm15 320 72.5% x10-12 345 60.0% x10 230 75.0% x3 215 80.0% x2 230 85.0% x2 240
55.0% xm15 260 60.0% xm15 285 65.0% xm15 310 75.0% x3 215 80.0% x2 230 85.0% x2 240
52.5% xm15 250 57.5% xm15 275 75.0% x3 215 80.0% x2 230 85.0% x2 240
T2 G2 FLOOR PRESS 77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 T2 DEAD LIFT 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 T2 FRONT SQUAT
77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 TRAP BAR - HIGH HANDLES 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370
77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 70.0% x6 265 65.0% x5 245 70.0% x4 265 65.0% x 2 245
450

375
372

COMBO WITH: 77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 70.0% x6 265 70.0% x5 265 75.0% x4 280 70.0% x 2 265
2[a] CHINUPS X 50 REPS 77.5% x8-10 290 80.0% x8-10 300 82.5% x8-10 305 2[a] 77.5% x8-10 350 80.0% x8-10 360 82.5% x8-10 370 2[a] 70.0% x6 265 75.0% x5 280 80.0% x4 300 75.0% x 2 280
70.0% x6 265 75.0% x5 280 80.0% x4 300 80.0% x 2 300
70.0% x6 265 75.0% x5 280 80.0% x4 300 85.0% x 2 320

T3 HANG CLEAN 70.0% x3 185 77.5% x3 200 65.0% x4 170 85.0% x3 220 T3 DB BULGARIAN SPLIT SQUAT 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55 T3 OVERHEAD PRESS 50.0% x5 120 50.0% x5 120 50.0% x5 120 40.0% x5 95
70.0% x3 185 77.5% x3 200 65.0% x4 170 85.0% x3 220 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55 60.0% x3 145 60.0% x3 145 60.0% x3 145 60.0% x10 145
70.0% x3 185 77.5% x3 200 65.0% x4 170 85.0% x3 220 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55 65.0% x5 155 70.0% x3 170 75.0% x5 180 60.0% x10 145

240
261

75

70.0% x3 185 77.5% x3 200 65.0% x4 170 85.0% x3 220 70.0% X6 55 75.0% X6 55 80.0% X6 60 70.0% X6 55 75.0% x5 180 80.0% x3 190 85.0% x3 205 60.0% x10 145
70.0% x3 185 77.5% x3 200 65.0% x4 170 85.0% x3 220 COMBO WITH: 85.0% xMAX 205 90.0% xMAX 215 95.0% xMAX 230 60.0% x10 145
T4 OVERHEAD LUNGE x8E x8E x8E x8E T4 DB ROW 9x3 9x3 9x3 9x3 T4 100 lbs. PLATE ROW x10+ x10+ x10+ x10+
x8E x8E x8E x8E 1xMX 1xMX 1xMX 1xMX x10+ x10+ x10+ x10+
x10+ x10+ x10+ x10+
T5 FINISHER T5 T5 GUN SHOW & CORE WORK
SEE NABES SEE NABES

Pcom BACK EXTENSION 3X20 3X20 3X20 3X20 Pcom RDL 3X10 3X10 3X10 3X10 Pcom

Pcom SEATED CLEAN 2X15 2X15 2X15 2X15 Pcom MAX MED BALL THROWS X10 X12 X14 X16 Pcom

M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
TUESDAY L | THURSDAY U | SATURDAY T
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL NON-TRAVEL
SPRING 1
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS 1 WALKING LUNGE X 20YDS TEAM POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS STRAIGHT LEG KICK X 20YDS
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

3 TUESDAY 2-Mar-10 9-Mar-10 16-Mar-10 23-Mar-10 5 THURSDAY 4-Mar-10 11-Mar-10 18-Mar-10 25-Mar-10 7 SATURDAY 6-Mar-10 13-Mar-10 20-Mar-10 27-Mar-10
TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT

T1 BACK SQUAT 50.0% x5 240 55.0% x5 260 52.5% x5 250 50.0% x5 240 T1 G3 BENCH 50.0% x5 195 55.0% x5 215 52.5% x5 205 50.0% x5 195 T1 55.0% x5 45.0% x5 55.0% x5 50.0% x5
60.0% x3-5 285 57.5% x3-5 275 60.0% x3-5 235 57.5% x3-5 225 62.5% x3-5 60.0% x3-5 65.0% x3-5 60.0% x3-5
65.0% x1-3 310 65.0% x1-3 255 70.0% x1-3 72.5% x1-3 67.5% x1-3

392
475

57.5% x4 275 62.5% x4 295 67.5% x3 320 72.5% x4 345 57.5% x4 225 62.5% x4 245 67.5% x3 265 72.5% x4 285 70.0% x2 77.5% x1 80.0% x3 75.0% x1
62.5% x4 295 67.5% x4 320 72.5% x3 345 72.5% x4 345 62.5% x4 245 67.5% x4 265 72.5% x3 285 72.5% x4 285 75.0% x2 82.5% x1 80.0% x3 85.0% x1
1[a] 67.5% x4 320 72.5% x4 345 77.5% x3 370 72.5% x4 345 1[a] 67.5% x4 265 72.5% x4 285 77.5% x3 305 72.5% x4 285 1[a] 80.0% x2 87.5% x1 80.0% x3 92.5% x1
72.5% x8 345 77.5% x7 370 82.5% x5 390 72.5% x8 285 77.5% x7 305 82.5% x5 325 85.0% x4 92.5% x1-2 80.0% x3 97.5% x1+
72.5% x8 345 77.5% x7 370 82.5% x5 390 72.5% x8 285 77.5% x7 305 82.5% x5 325 85.0% x4 92.5% x1-2 101.0% x1+
72.5% x8 345 77.5% x7 370 82.5% x5 390 72.5% x8 285 77.5% x7 305 82.5% x5 325 85.0% x4 92.5% x1-2 103.0% x1+
T2 3 BOARD PRESS 55.0% x5 245 50.0% x5 220 50.0% x5 220 55.0% x5 245 T2 SHRUG PULL 50.0% x5 160 55.0% x5 175 50.0% x5 160 50.0% x5 160 T2 65.0% x5 70.0% x4 75.0% x3 70.0% x2
65.0% x3-5 290 60.0% x3-5 265 65.0% x3-5 290 65.0% x3-5 290 1ST 3 SETS = SHRUG PULL 60.0% x3-5 190 65.0% x3-5 205 60.0% x3-5 190 60.0% x3-5 190 70.0% x5 75.0% x4 80.0% x3 75.0% x2
77.5% x1 345 82.5% x1 365 2ND 3 SETS = POWER PULL 75.0% x3 235 80.0% x2 250 85.0% x2 270 75.0% x4 235 75.0% x5 80.0% x4 85.0% x3 80.0% x2
444

315

COMBO WITH: 80.0% x4 355 85.0% x3 375 90.0% x2 400 80.0% x4 355 75.0% x3 235 80.0% x2 250 85.0% x2 270 75.0% x4 235 75.0% x5 80.0% x4 85.0% x3 85.0% x2
2[a] 75 CHINUPS 80.0% x4 355 85.0% x3 375 90.0% x2 400 80.0% x4 355 2[a] 75.0% x3 235 80.0% x2 250 85.0% x2 270 75.0% x4 235 2[a] 75.0% x5+ 80.0% x4+ 85.0% x3+ 90.0% x2+
80.0% x4 355 85.0% x3 375 90.0% x2 400 80.0% x4 355 75.0% x3 235 80.0% x2 250 85.0% x2 270 1.0% 3 BD 1.0% 3BD 1.0% 3BD 1.0% 3BD
80.0% x4 355 85.0% x3 375 90.0% x2 400 75.0% x3 235 80.0% x2 250 85.0% x2 270 65.0% REPS 67.5% REPS 70.0% REPS 72.5% REPS
80.0% x4 355 85.0% x3 375 90.0% x2 400 75.0% x3 235 80.0% x2 250 85.0% x2 270
T3 HANG CLEAN 72.5% x3 190 80.0% x3 210 67.5% x4 175 87.5% x3 230 T3 DB LUNGE VARIATION 70.0% X6 60 75.0% X6 65 80.0% X6 70 70.0% X6 60 T3 72.5% x3 80.0% x3 67.5% x4 87.5% x3
72.5% x3 190 80.0% x3 210 67.5% x4 175 87.5% x3 230 FRONT FOOT ON BOX 70.0% X6 60 75.0% X6 65 80.0% X6 70 70.0% X6 60 72.5% x3 80.0% x3 67.5% x4 87.5% x3
72.5% x3 190 80.0% x3 210 67.5% x4 175 87.5% x3 230 70.0% X6 60 75.0% X6 65 80.0% X6 70 70.0% X6 60 72.5% x3 80.0% x3 67.5% x4 87.5% x3
261

88

72.5% x3 190 80.0% x3 210 67.5% x4 175 87.5% x3 230 70.0% X6 60 75.0% X6 65 80.0% X6 70 70.0% X6 60 72.5% x3 80.0% x3 67.5% x4 87.5% x3
72.5% x3 190 80.0% x3 210 67.5% x4 175 87.5% x3 230 72.5% x3 80.0% x3 67.5% x4 87.5% x3
T4 REVERSE HYPER X10 X10 X10 X10 T4 PULLING CIRCUIT X2 X2 X2 X2 T4

X10 X10 X10 X10 SEE COACH

X10 X10 X10 X10

T5 UPPER BODY FINISHER T5 BROAD JUMP X5 X5 X5 X5 T5

SEE COACH QUICK CONSECUTIVE JUMPS X5 X5 X5 X5

Pcom BACK EXTENSION 2X5WT 1X25 2X5WT 1X25 2X5WT 1X25 2X5WT 1X25 Pcom CAMBERED BAR GOOD MORNING 3X8 3X8 3X8 3X8 Pcom

Pcom DB POWER SHRUG 3X10 3X10 3X10 3X10 Pcom REVERSE COMBO RAISE 2X10 2X10 2X10 2X10 Pcom

M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTING
SPORT
Weekly Rotation
SUN DEVIL WRESTLING
MONDAY | WEDNESDAY | FRIDAY
SAMPLE STAGE
PROGRAM
IN-SEASON NON-TRAVEL
WINTER BREAK
Daily Session Rotation Daily Session Rotation Daily Session Rotation
1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 1 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 WALKING LUNGE X 20YDS POWER ZONE NECK WORK X 100 REPS 2 WALKING LUNGE X 20YDS POWER ZONE NECK WORK X 100 REPS 2 WALKING LUNGE X 20YDS POWER ZONE NECK WORK X 100 REPS
8 HEEL UPS X 20YDS 200 REPS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS 200 REPS BAND-MACHINE-MANUAL 8 HEEL UPS X 20YDS 200 REPS BAND-MACHINE-MANUAL
STRAIGHT LEG KICK X 20YDS YOUR CHOICE STRAIGHT LEG KICK X 20YDS YOUR CHOICE STRAIGHT LEG KICK X 20YDS YOUR CHOICE
SPIDER MANS X 20YDS SPIDER MANS X 20YDS SPIDER MANS X 20YDS
TEAM ISO HOLD TEAM ISO HOLD TEAM ISO HOLD

2 MONDAY 13-Dec-10 20-Dec-10 27-Dec-10 3-Jan-11 4 WEDNESDAY 15-Dec-10 22-Dec-10 29-Dec-10 5-Jan-11 6 FRIDAY 17-Dec-10 24-Dec-10 31-Dec-10 7-Jan-11
TM SESSION % GR WT % GR WT % GR WT % GR WT TM SESSION % GR WT % GR WT % GR WT % GR WT TM SESSION % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 52.5% x5 200 50.0% x5 190 55.0% x5 210 50.0% x5 190 T1 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190 T1 HANG CLEAN 50.0% x5 130 55.0% x5 145 50.0% x5 130 50.0% x5 130
57.5% x3-5 220 62.5% x3-5 240 60.0% x3-5 230 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240 60.0% x3-5 155 65.0% x3-5 170 57.5% x3-5 150 60.0% x3-5 155
67.5% x1-3 255 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285 67.5% x1-3 175 72.5% x1-3 190 65.0% x1-3 170 70.0% x1-3 185
380

475

261
77.5% x1 200
60.0% x4 230 65.0% x3 245 70.0% x2 265 75.0% x4 285 65.0% x5 310 70.0% x3 335 75.0% x5 355 60.0% x10 285 75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220
65.0% x4 245 70.0% x3 265 75.0% x2 285 75.0% x4 285 75.0% x5 355 80.0% x3 380 85.0% x3 405 60.0% x10 285 75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220
1[a] FINISH WITH: 70.0% x4 265 75.0% x3 285 80.0% x2 305 75.0% x4 285 1[a] 85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450 60.0% x10 285 1[a] 75.0% x3 195 80.0% x2 210 72.5% x4 190 85.0% x2 220
DB FLOOR PRESS 2 X 15-20 75.0% x7 285 80.0% x6 305 85.0% x4 325 60.0% x10 285 75.0% x3 195 80.0% x2 210 85.0% x2 220
75.0% x7 285 80.0% x6 305 85.0% x4 325 75.0% x3 195 80.0% x2 210 85.0% x2 220
75.0% x7 285 80.0% x6 305 85.0% x4 325 75.0% x3 195 80.0% x2 210 85.0% x2 220
T2 PULLUPS 100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 T2 DB LUNGE VARIATION 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 T2 SPLIT JERK 60.0% x3-5 160 62.5% x3-5 165 65.0% x3-5 170 62.5% x3-5 165
HEAVY WEIGHTED 100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 DB WALKING LUNGES 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 67.5% x1-3 180 70.0% x1-3 185 72.5% x1-3 190
100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 75.0% x3 200 77.5% x3 205 80.0% x2 210 70.0% x4 185

264
88

100.0% XM10 100.0% XM10 100.0% XM10 100.0% XM10 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 70.0% 30YD 60 75.0% x3 200 77.5% x3 205 80.0% x2 210 70.0% x4 185
2[a] FINISH WITH: 100.0% MAX 100.0% MAX 100.0% MAX 100.0% MAX 2[a] 2[a] 75.0% x3 200 77.5% x3 205 80.0% x2 210 70.0% x4 185
INVERTED ROW 1 X 50 75.0% x3 200 77.5% x3 205 80.0% x2 210
75.0% x3 200 77.5% x3 205 80.0% x2 210
75.0% x3 200 77.5% x3 205 80.0% x2 210
T3 MINI CIRCUIT X 3 T3 MINI CIRCUIT X 3 T3 MINI CIRCUIT X 3
10-12 REPS EACH 10-12 REPS EACH 10-12 REPS EACH
HIGH TEMPO HIGH TEMPO HIGH TEMPO
#N/A

#N/A

#N/A
DB FRONT RAISE CALF RAISE RDL
T4 DB CURL HEAVY DB SITUP WEIGHTED V-UP
DB SKULL CRUSHER GOOD MORNING SQUAT JUMP
BARBELL SHRUG LATERAL LUNGE DB 1 ARM SNATCH
T5

Pcom Pcom Pcom

Pcom Pcom Pcom

M M M
M1 M1 M1

M2 M2 M2

M3 M3 M3

Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH Post E - FLEXIBILITY BAND STRETCH
Notes
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY L | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER I
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 31-May-10 7-Jun-10 14-Jun-10 21-Jun-10 4 WEDNESDAY 2-Jun-10 9-Jun-10 16-Jun-10 23-Jun-10 6 FRIDAY 4-Jun-10 11-Jun-10 18-Jun-10 25-Jun-10
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 HANG CLEAN 55.0% x5 165 50.0% x5 150 55.0% x5 165 55.0% x5 165 T1 OVERHEAD PRESS 40.0% x5 105 40.0% x5 105 40.0% x5 105 40.0% x5 105
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 62.5% x3-5 190 60.0% x3-5 180 65.0% x3-5 195 62.5% x3-5 190 YOUR LAST SET IS FOR MAX REPS 50.0% x5 130 50.0% x5 130 50.0% x5 130 50.0% x5 130
RECORD YOUR NUMBER 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 67.5% x1-3 205 72.5% x1-3 220 RECORD YOUR NUMBER 60.0% x3 155 60.0% x3 155 60.0% x3 155 60.0% x5 155
380

300

260
65.0% x5 245 70.0% x3 265 75.0% x5 285 70.0% x3 210 75.0% x3 225 80.0% x2 240 70.0% x4 210 65.0% x5 170 70.0% x3 180 75.0% x5 195
75.0% x5 285 80.0% x3 305 85.0% x3 325 70.0% x3 210 75.0% x3 225 80.0% x2 240 70.0% x4 210 75.0% x5 195 80.0% x3 210 85.0% x3 220
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] 70.0% x3 210 75.0% x3 225 80.0% x2 240 70.0% x4 210 1[a] 85.0% xMAX 220 90.0% xMAX 235 95.0% xMAX 245
70.0% x3 210 75.0% x3 225 80.0% x2 240
70.0% x3 210 75.0% x3 225 80.0% x2 240
70.0% x3 210 75.0% x3 225 80.0% x2 240
T2 DB BENCH 50.0% X10 80 52.5% X10 85 55.0% X10 90 57.5% X10 90 T2 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190 T2 DB OVERHEAD PRESS 50.0% X10 65 52.5% X10 70 55.0% X10 70 57.5% X10 75
NEUTRAL GRIP 52.5% X10 85 55.0% X10 90 57.5% X10 90 60.0% X10 95 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240 NEUTRAL GRIP 52.5% X10 70 55.0% X10 70 57.5% X10 75 60.0% X10 80
55.0% X10 90 57.5% X10 90 60.0% X10 95 62.5% X10 100 RECORD YOUR NUMBER 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285 55.0% X10 70 57.5% X10 75 60.0% X10 80 62.5% X10 80
475
160

130
57.5% X10 90 60.0% X10 95 62.5% X10 100 65.0% X10 105 57.5% X10 75 60.0% X10 80 62.5% X10 80 65.0% X10 85
2[a] MINIMUM WEIGHT 60.0% X10 95 62.5% X10 100 65.0% X10 105 67.5% X10 110 2[a] 65.0% x5 310 70.0% x3 335 75.0% x5 355 2[a] MINIMUM WEIGHT 60.0% X10 80 62.5% X10 80 65.0% X10 85 67.5% X10 90
75.0% x5 355 80.0% x3 380 85.0% x3 405
85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450

T3 CHINUPS 100.0% X50 100.0% X50 100.0% X50 100.0% X50 T3 POWER SQUAT 50.0% X10 315 50.0% X10 315 50.0% X10 315 50.0% X10 315 T3 DB ROW 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
TOTAL # OF REPS OR LEG PRESS 50.0% X10 315 50.0% X10 315 50.0% X10 315 50.0% X10 315 RECORD YOUR NUMBER ON LAST SET 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
EXAMPLE 2X25 / 5X10 / 10X5 50.0% X10 315 50.0% X10 315 50.0% X10 315 50.0% X10 315 REPS ARE FOR EACH ARM 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160
625

180
WEIGHTED IF ABLE ` MINIMUM WEIGHT 50.0% X10 315 50.0% X10 315 50.0% X10 315 50.0% X10 315
50.0% X10 315 50.0% X10 315 50.0% X10 315 50.0% X10 315
T4 CIRCUIT X 4 T4 BACK EXTENSION X50 X50 X50 X50 T4 CIRCUIT X 4
FACE PULL X15 X15 X15 X15 TOTAL # OF REPS INVERTED ROW X15 X15 X15 X15
HANGING LEG RAISE X15 X15 X15 X15 WEIGHTED IF ABLE HEAVY SITUP X15 X15 X15 X15
T5 DB SHRUG X15 X15 X15 X15 T5 COSSACK SQUAT X10E X10E X10E X10E T5 "T" RAISE X15 X15 X15 X15
ADD CHAINS X10E X10E X10E X10E

Pcom Pcom Pcom

Pcom Pcom Pcom

M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE

M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
[email protected] 480-580-9218 CALL, TEXT OR EMAIL WITH ANY QUESTIONS - CONTACT ME FOR YOUR NEXT CARD DURING WEEK 3 OF THIS CARD.
NOTES
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY L | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER II
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 28-Jun-10 5-Jul-10 12-Jul-10 19-Jul-10 4 WEDNESDAY 30-Jun-10 7-Jul-10 14-Jul-10 21-Jul-10 6 FRIDAY 2-Jul-10 9-Jul-10 16-Jul-10 23-Jul-10
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 HANG CLEAN 50.0% x5 150 55.0% x5 165 50.0% x5 150 50.0% x5 150 T1 OVERHEAD PRESS 40.0% x5 105 40.0% x5 105 40.0% x5 105 40.0% x5 105
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 60.0% x3-5 180 65.0% x3-5 195 60.0% x3-5 180 60.0% x3-5 180 YOUR LAST SET IS FOR MAX REPS 50.0% x5 130 50.0% x5 130 50.0% x5 130 50.0% x5 130
BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 67.5% x1-3 205 72.5% x1-3 220 70.0% x1-3 210 67.5% x1-3 205 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 155 60.0% x3 155 60.0% x3 155 60.0% x5 155
380

300

260
77.5% x1 235
65.0% x5 245 70.0% x3 265 75.0% x5 285 75.0% x3 225 80.0% x2 240 85.0% x2 255 75.0% x4 225 65.0% x5 170 70.0% x3 180 75.0% x5 195
75.0% x5 285 80.0% x3 305 85.0% x3 325 75.0% x3 225 80.0% x2 240 85.0% x2 255 75.0% x4 225 FINISH WITH: 75.0% x5 195 80.0% x3 210 85.0% x3 220
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] WEEK 3 - RECORD BUMP SET 75.0% x3 225 80.0% x2 240 85.0% x2 255 75.0% x4 225 1[a] JAMMER 3 X 6 85.0% xMAX 220 90.0% xMAX 235 95.0% xMAX 245
75.0% x3 225 80.0% x2 240 85.0% x2 255
75.0% x3 225 80.0% x2 240 85.0% x2 255
75.0% x3 225 80.0% x2 240 85.0% x2 255
T2 DB FLOOR PRESS 50.0% X10 75 52.5% X10 80 55.0% X10 85 57.5% X10 85 T2 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190 T2 DIPS 50.0% X10 52.5% X10 55.0% X10 57.5% X10
52.5% X10 80 55.0% X10 85 57.5% X10 85 60.0% X10 90 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240 WEIGHTED 52.5% X10 55.0% X10 57.5% X10 60.0% X10
55.0% X10 85 57.5% X10 85 60.0% X10 90 62.5% X10 95 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285 55.0% X10 57.5% X10 60.0% X10 62.5% X10
475
150

57.5% X10 85 60.0% X10 90 62.5% X10 95 65.0% X10 100 57.5% X10 60.0% X10 62.5% X10 65.0% X10
2[a] MINIMUM WEIGHT 60.0% X10 90 62.5% X10 95 65.0% X10 100 67.5% X10 100 2[a] 65.0% x5 310 70.0% x3 335 75.0% x5 355 2[a] 60.0% X10 62.5% X10 65.0% X10 67.5% X10
WORK UP IN WEIGHT IF YOUR ABLE 75.0% x5 355 80.0% x3 380 85.0% x3 405
85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450

T3 CHINUPS 100.0% X75 100.0% X75 100.0% X75 100.0% X75 T3 HIGH STEP UP 52.5% x5 105 50.0% x5 100 52.5% x5 105 70.0% x6 140 T3 BENT ROW 50.0% X10 160 50.0% X10 160 50.0% X10 160 50.0% X10 160
TOTAL # OF REPS USE DB'S 62.5% x12 125 67.5% x10 135 72.5% x8 145 70.0% x6 140 BARBELL 50.0% X10 160 50.0% X10 160 50.0% X10 160 50.0% X10 160
SET BOX TO KNEE HEIGHT 60.0% x12 120 65.0% x10 130 70.0% x8 140 70.0% x6 140 MINIMUM WEIGHT 90.0% 20-40 290 90.0% 20-40 290 90.0% 20-40 290 90.0% 20-40 290
200

320
WEIGHTED IF ABLE ` REPS ARE FOR EACH LEG 57.5% x12 115 62.5% x10 125 67.5% x8 135 NO BODY ENGLISH
55.0% x12 110 60.0% x10 120 65.0% x8 130
T4 CIRCUIT X 4 T4 GLUTE HAM RAISE X50 X50 X50 X50 T4 CIRCUIT X 4
BAND FACE PULL X20 X20 X20 X20 TOTAL # OF REPS LAT PULLDOWN X15 X15 X15 X15
ROCKY LEG RAISES X15 X15 X15 X15 EXAMPLE 2X25 / 5X10 / 10X5 HANGING 3 WAY KNEE TUCKS X45T X45T X45T X45T
T5 BARBELL SHRUG X15 X15 X15 X15 T5 PISTOL SQUAT X5E X5E X5E X5E T5 SEATED CLEAN X15 X15 X15 X15
X5E X5E X5E X5E
X5E X5E X5E X5E
Pcom Pcom Pcom

Pcom Pcom Pcom

M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE

M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
[email protected] 480-580-9218 CALL, TEXT OR EMAIL WITH ANY QUESTIONS - CONTACT ME FOR YOUR NEXT CARD DURING WEEK 3 OF THIS CARD.
NOTES
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY L | FRIDAY U
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER III
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 26-Jul-10 2-Aug-10 9-Aug-10 16-Aug-10 4 WEDNESDAY 28-Jul-10 4-Aug-10 11-Aug-10 18-Aug-10 6 FRIDAY 30-Jul-10 6-Aug-10 13-Aug-10 20-Aug-10
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT TM SESSION U % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 HANG CLEAN 55.0% x5 165 50.0% x5 150 50.0% x5 150 55.0% x5 165 T1 OVERHEAD PRESS 40.0% x5 105 40.0% x5 105 40.0% x5 105 40.0% x5 105
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 65.0% x3-5 195 60.0% x3-5 180 65.0% x3-5 195 65.0% x3-5 195 YOUR LAST SET IS FOR MAX REPS 50.0% x5 130 50.0% x5 130 50.0% x5 130 50.0% x5 130
BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 72.5% x1-3 220 70.0% x1-3 210 75.0% x1-3 225 72.5% x1-3 220 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 155 60.0% x3 155 60.0% x3 155 60.0% x5 155
380

300

260
77.5% x1 235 82.5% x1 250
65.0% x5 245 70.0% x3 265 75.0% x5 285 80.0% x2 240 85.0% x2 255 90.0% x1 270 80.0% x4 240 65.0% x5 170 70.0% x3 180 75.0% x5 195
75.0% x5 285 80.0% x3 305 85.0% x3 325 COMBO W/ BOX JUMP X 3 80.0% x2 240 85.0% x2 255 90.0% x1 270 80.0% x4 240 FINISH WITH: 75.0% x5 195 80.0% x3 210 85.0% x3 220
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] RECORD BUMP SET 80.0% x2 240 85.0% x2 255 90.0% x1 270 80.0% x4 240 1[a] 3 X 6 SINGLE ARM JAMMER 85.0% xMAX 220 90.0% xMAX 235 95.0% xMAX 245
80.0% x2 240 85.0% x2 255 90.0% x1 270
80.0% x2 240 85.0% x2 255 90.0% x1 270
80.0% x2 240 85.0% x2 255 90.0% x1 270
T2 PUSHUPS 50.0% X10 52.5% X10 55.0% X10 57.5% X10 T2 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190 T2 DB INCLINE BENCH 50.0% X10 60 52.5% X10 65 55.0% X10 65 57.5% X10 70
WEIGHTED - HEAVY 52.5% X10 55.0% X10 57.5% X10 60.0% X10 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240 52.5% X10 65 55.0% X10 65 57.5% X10 70 60.0% X10 70
55.0% X10 57.5% X10 60.0% X10 62.5% X10 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285 55.0% X10 65 57.5% X10 70 60.0% X10 70 62.5% X10 75
475

120
SUPERSET W/CHINUPS 57.5% X10 60.0% X10 62.5% X10 65.0% X10 ASCENDING WEIGHT 57.5% X10 70 60.0% X10 70 62.5% X10 75 65.0% X10 80
2[a] INCREASE WEIGHT EACH WEEK 60.0% X10 62.5% X10 65.0% X10 67.5% X10 2[a] 65.0% x5 310 70.0% x3 335 75.0% x5 355 2[a] MINIMUM WEIGHT 60.0% X10 70 62.5% X10 75 65.0% X10 80 67.5% X10 80
75.0% x5 355 80.0% x3 380 85.0% x3 405
85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450

T3 CHINUPS 100.0% X100 100.0% X100 100.0% X100 100.0% X100 T3 DB LUNGE VARIATION 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 T3 DB ROW 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
TOTAL # OF REPS WALKING FOR DISTANCE 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 RECORD YOUR NUMBER ON LAST SET 50.0% X10 90 50.0% X10 90 50.0% X10 90 50.0% X10 90
60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 REPS ARE FOR EACH ARM 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160 90.0% 20-40 160

180
88

WEIGHTED IF ABLE ` MINIMUM WEIGHT 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55

T4 CIRCUIT X 4 T4 BARBELL RDL X10 X10 X10 X10 T4 CIRCUIT X 4

PLATE SHRUG X20 X20 X20 X20 MINIMUM = REDS (155) X10 X10 X10 X10 GREEN BAND ROW X15 X15 X15 X15
HANGING LEG RAISE X15 X15 X15 X15 X10 X10 X10 X10 BUS DRIVERS X20 X20 X20 X20
T5 SHOULDER SERIES X15E X15E X15E X15E T5 COSSACK SQUAT X10E X10E X10E X10E T5 FRONT RAISE X15 X15 X15 X15
"T" "Y" "A" RAISES ADD CHAINS X10E X10E X10E X10E

Pcom Pcom Pcom

Pcom Pcom Pcom

M FINISHING CIRCUIT - BODYWEIGHT M FINISHING CIRCUIT - COMPLEX M FINISHING CIRCUIT - GET BIG
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
[email protected] 480-580-9218 CALL, TEXT OR EMAIL WITH ANY QUESTIONS - CONTACT ME FOR YOUR NEXT CARD DURING WEEK 3 OF THIS CARD.
NOTES
 SUN DEVIL WRESTLING
SPORT
Weekly Rotation
WRESTLING
MONDAY U | WEDNESDAY T | FRIDAY L
SAMPLE STAGE
PROGRAM
DEVELOPMENTAL
SUMMER IV
Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH Daily Session Rotation DYNAMIC WARMUP / POWER ZONE / GFS! / NECK / STRETCH
3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab 3 A - Basic Movement Prep B - Power Zone C - Prehab/Rehab
2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS 2 DYNAMIC WARMUP POWER ZONE NECK WORK X 100 REPS
8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL 8 & 200 REPS BAND-MACHINE-MANUAL
ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE ISO HOLD WORK YOUR CHOICE

2 MONDAY 23-Aug-10 30-Aug-10 6-Sep-10 13-Sep-10 4 WEDNESDAY 25-Aug-10 1-Sep-10 8-Sep-10 15-Sep-10 6 FRIDAY 27-Aug-10 3-Sep-10 10-Sep-10 17-Sep-10
TM SESSION U % GR WT % GR WT % GR WT % GR WT TM SESSION T % GR WT % GR WT % GR WT % GR WT TM SESSION L % GR WT % GR WT % GR WT % GR WT

T1 G2 BENCH 40.0% x5 150 40.0% x5 150 40.0% x5 150 40.0% x5 150 T1 HANG CLEAN 50.0% x5 150 52.5% x5 160 55.0% x5 165 50.0% x5 150 T1 BACK SQUAT 40.0% x5 190 40.0% x5 190 40.0% x5 190 40.0% x5 190
YOUR LAST SET IS FOR MAX REPS 50.0% x5 190 50.0% x5 190 50.0% x5 190 50.0% x5 190 65.0% x3-5 195 67.5% x3-5 205 70.0% x3-5 210 60.0% x3-5 180 YOUR LAST SET IS FOR MAX REPS 50.0% x5 240 50.0% x5 240 50.0% x5 240 50.0% x5 240
BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 230 60.0% x3 230 60.0% x3 230 60.0% x5 230 75.0% x1-3 225 77.5% x1-3 235 80.0% x1-3 240 70.0% x1-3 210 BEAT YOUR # FROM THE LAST CYCLE 60.0% x3 285 60.0% x3 285 60.0% x3 285 60.0% x5 285
380

300

475
82.5% x1 250 85.0% x1 255 87.5% x1 265 77.5% x1 235
65.0% x5 245 70.0% x3 265 75.0% x5 285 90.0% x1 270 92.5% x1 280 95.0% x1 285 85.0% x4 255 65.0% x5 310 70.0% x3 335 75.0% x5 355
75.0% x5 285 80.0% x3 305 85.0% x3 325 90.0% x1 270 92.5% x1 280 95.0% x1 285 85.0% x4 255 75.0% x5 355 80.0% x3 380 85.0% x3 405
1[a] 85.0% xMAX 325 90.0% xMAX 340 95.0% xMAX 360 1[a] RECORD BUMP SET 90.0% x1 270 92.5% x1 280 95.0% x1 285 85.0% x4 255 1[a] 85.0% xMAX 405 90.0% xMAX 430 95.0% xMAX 450
90.0% x1 270 92.5% x1 280 95.0% x1 285
90.0% x1 270 92.5% x1 280 95.0% x1 285
90.0% x1 270 92.5% x1 280 95.0% x1 285
T2 DEAD LIFT 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 T2 BULGARIAN SPLIT SQUAT x12T x12T x12T x12T T2 OVERHEAD PRESS 40.0% x5 105 40.0% x5 105 40.0% x5 105 40.0% x5 105
WITH SPRAWL 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 W/SAFETY SQUAT BAR x12T x12T x12T x12T 50.0% x5 130 50.0% x5 130 50.0% x5 130 50.0% x5 130
75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 x12T x12T x12T x12T 60.0% x3 155 60.0% x3 155 60.0% x3 155 60.0% x5 155
450

260
88

75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 x12T x12T x12T x12T
2[a] 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 2[a] MINIMUM = GREENS 2[a] 65.0% x5 170 70.0% x3 180 75.0% x5 195
75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% X5 340 75.0% x5 195 80.0% x3 210 85.0% x3 220
85.0% xMAX 220 90.0% xMAX 235 95.0% xMAX 245

T3 DB LUNGE VARIATION 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 T3 CHINUPS 50.0% X10 50.0% X10 50.0% X10 50.0% X10 T3 DB 1 ARM SNATCH 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
LOW STANCE WALKING LUNGE 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 WEIGHTED 50.0% X10 50.0% X10 50.0% X10 50.0% X10 ASCENDING WEIGHT 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 50.0% X10 50.0% X10 50.0% X10 50.0% X10 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
88

60
MINIMUM WEIGHT 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 60.0% 30YD 55 RECORD YOUR WEIGHT 50.0% X10 50.0% X10 50.0% X10 50.0% X10 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50 80.0% X3E 50
50.0% X10 50.0% X10 50.0% X10 50.0% X10
T4 INVERTED ROW X50 X50 X50 X50 T4 DB SWINGS X20E X20E X20E X20E T4 DB GET-UPS X5E X5E X5E X5E
FEWEST POSSIBLE SETS X20E X20E X20E X20E X5E X5E X5E X5E
X5E X5E X5E X5E
T5 BOX JUMP x5 x5 x5 x5 T5 4 WAY SANDBAG SQUAT X5E X5E X5E X5E T5 6 MINUTE EDT BLOCK X8/8 X8/8 X8/8 X8/8
x5 x5 x5 x5 X5E X5E X5E X5E DB CURL & TRICEP EXTENSION
x5 x5 x5 x5 X5E X5E X5E X5E RECORD # OF SETS DONE
PC WEIGHTED BACK EXTENSION 4 X 15 4 X 15 4 X 15 4 X 15 PC RDL 4X8 4X8 4X8 4X8 PC GHR 4 X 8-10 4 X 8-10 4 X 8-10 4 X 8-10
PC SEATED CLEAN 3 X 15 3 X 15 3 X 15 3 X 15 PC PLATE SHRUG X 100 X 100 X 100 X 100 PC FACE PULLS 3 X 10 3 X 10 3 X 10 3 X 10
M ALTERNATIVE M ALTERNATIVE M ALTERNATIVE
M1 M1 M1
M2 M2 M2
M3 M3 M3

Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH Post FLEXIBILITY FOAM ROLL - BAND STRETCH
[email protected] 480-580-9218 CALL, TEXT OR EMAIL WITH ANY QUESTIONS - CONTACT ME FOR YOUR NEXT CARD DURING WEEK 3 OF THIS CARD.
NOTES