The last week of every month will be testing week.
This means that on all of the weight lifting, medicine balls, sprints and
jumps will be tested for 1 rep maximum performance.  This is to gage your
training and to give us a guide to your next months training.  If you would
like to you may send me in your results in the format that I will provide for
you and then I will put them together and send them to all that are working on
this training program.  

WEIGHT LIFTING
You must start with a series of warm up sets that will eventually lead you to
your 1 rep maximum.  This is to prevent injury and warm up your muscles.  You
should only test 2-3 lifts per day.  Do not do testing of squats with cleans
or snatches on the same day.
The following is my testing for this week
Monday
Squat 
10 reps at 135lbs
8 reps at 185lbs
6 reps at 225lbs
4 reps at 275lbs
3 reps at 315lbs
2 reps at 365lbs
1 rep at 405lbs
10 reps at 225lbs(warm down)
Therefore my 1 rep maximum is 405 lbs.  When doing percentages which will be
our program starting next week, 
70% of 405lbs is 283.5lbs
80% of 405lbs is 324. lbs
When I ask you to sets of 70 or 80% of maximum, you will then take your 1 rep
maximum and multiply by the percentage that is required.

Pullovers/dumbell/bent arm off of a bench
10 @ 50lbs
8 @ 65lbs
6 @ 80lbs
4 @ 95lbs
3 @ 105lbs
2 @ 115lbs
1 @ 125lbs
10 @ 65lbs (warm down)

Tuesday

Bench press
10 @ 135lbs
8 @ 175lbs
6 @ 215lbs
4 @ 255lbs
3 @ 285lbs
2 @ 300lbs
1 @ 315
10 @ 175lbs (warm down)

Back jerk
10 @ 135lbs
8 @ 155lbs
6 @ 175lbs
4 @ 190lbs
3 @ 200lbs
2 @ 210lbs
1 @ 225lbs
10 @ 155lbs(warm down)

Wednesday

Cleans
10 @ 135lbs
8 @ 175lbs
5 @ 205lbs
4 @ 225lbs
3 @ 240lbs
2@ 260lbs
1 @ 280lbs
10 @ 175lbs(warm down)

Snatches
10 @ 115lbs
8 @ 135lbs
6 @ 155lbs
4 @ 175lbs
3 @ 195lbs
2 @ 215lbs
1 @ 220lbs
10 @ 135lbs (warm down)

Thursday - Sunday
I will be measuring medicine ball, jumps and sprint times, as I will be
attending a clinic in West Virginia.

The following is a test sheet that you can use for your testing once a month.
Always keep in mind that you should do warm up and down exercises with every
test.

WEIGHT LIFTING
1 rep maximum

Squat_______________

Pullovers_____________

Bench press_____________

Back Jerk_____________

Cleans _______________

Snatches______________

Straight arm pullover ___________________

Incline press ________________

MEDINCE BALL
Warm up with 10 to 20 easy throws before you start testing

2 handed standing throws(Men test with 3K and women with 2K ball
shot put would be 5k's for men and 3k's for women, if you do not have medicine
ball or want to test both
Please mark your best result of three competition throws

Overhead________________

Underhand_______________

Forward throw_______________

Single hand standing throws
Men use 2k and women use 1k

Overhead________________

Underhand_______________

Forward________________

Two handed throws

one step________________

three step_______________

five step________________

seven step______________

Jumps

standing long jump______________

standing triple jump______________

standing three hop_______________

standing five hop________________

verticle jump_________________

Sprints

BAAB 30 meter sprints_______________

BAAB 50 meter sprints_______________

Javelin throw test

Standing_______________

Three step______________

Five Step_______________

Seven Step_____________

Full Approach_____________

You will find items on this score sheet that we have not yet worked on, but
will do so in future months.
You should use the 4th week of your training cycle for testing and spread it
out through the whole week.  Don't try to cram it in , otherwise you won't get
a accurate fitness test.
____________________________________________________

Training program for the week starting October 5th

Monday:
Weight lifting:  Choose 5 of the 7 lifts 
6 reps X 4 sets @ 70% of your 1 rep maximum

Wednesday:
Weight lifting:  Choose 4 of 7 lifts
5 reps X 3 sets @ 80% of your 1 rep maximum

Friday: Same as Monday

Tuesday and Thursday:
Jumps, sprints, medicine balls and specific javelin training drills should be
done on these two days.  Go for +- 1hr.   Do quality, not quantity.  Pace
yourself.  

Swimming can be done 2-3 times a week, when ever it is available and remember
to do specific pool side exerices as well at 10-15 lengths at medium pace,
with all strokes.

Flexability:  Good stretching is to be done in the evenings or in spare time.
With the stress you are now putting on your bodies from the lifts, medicine
balls ect...., it is very important to incorporate a good stretching program
that you follow religiously.  5 - 10 minutes once or twice a day will help
prevent injury.

Should you have any questions, please don't hesitate to contact me

TOM