STRENGTH AND CONDITIONING

STRENGTH AND CONDITIONING

This is a 4 set work out with weight amounts between 135 pounds through 420 pounds. This is very simple to follow and can provide a very good workout. This chart can be printed out and given to each person or group. The chart eliminates the "guessing" and tells each athlete what amount of weight should be used for each set.

For an example: An athlete has a bench press max of 280 pounds. He will go to the 280 weight column. His 1st set is 60% of his max, which is 170 pounds. He will do 10 repetitions with 170 pounds. His second set is 70% of his max and he should do 195 pounds for 8 reps. His third set is 80% of his max (255 pounds) for 6 reps. Finally, his last set is 85% of his max (240 pound) for 4 reps.

It is good to recheck the athletes max every 4-6 weeks. He will then take his new max and apply it to the chart. This type of chart can be applied to any lift (squat, bench press, dead lifts, power cleans, etc.)

10-8-6-4 Workout

Weight	60% (10 reps)	70% (8 reps)	80% (6 reps)	85% (4 reps)	Weight	60% (10 reps)	70% (8 reps)	80% (6 reps)	85% (4 reps)
135	80	95	110	115	280	170	195	255	240
140	85	100	110	120	285	170	195	230	245
145	85	100	115	125	290	175	200	230	245
150	90	105	120	130	295	175	210	235	250
155	95	115	125	130	300	180	215	240	255
160	95	110	130	135	305	185	215	245	260
165	100	115	130	140	310	185	220	250	265
170	100	115	135	145	315	190	220	250	270
175	105	120	140	150	320	190	225	255	270
180	110	125	145	155	325	195	230	260	275
185	110	125	150	160	330	200	230	265	280
190	115	130	150	160	335	200	230	270	285
195	115	135	155	165	340	205	235	270	290
200	120	140	160	170	345	205	235	275	295
205	125	145	165	175	350	210	240	280	300
210	125	145	170	180	355	215	250	285	300
215	130	150	170	185	360	215	250	290	305
220	130	150	175	185	365	220	255	290	310
225	135	155	180	190	370	220	255	295	315
230	140	160	185	195	375	225	260	300	320
235	140	165	190	200	380	230	265	305	325
240	145	170	190	205	385	230	265	310	330
245	145	170	195	210	390	235	270	310	330
250	150	175	200	215	395	235	270	315	335
255	155	180	205	215	400	240	280	320	340
260	155	180	210	220	405	245	285	325	345
265	160	185	210	225	410	245	285	330	350
270	160	185	215	230	415	250	290	330	355
275	155	190	220	235	420	250	290	335	355