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This difference in velocity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to have an athlete throw various weights of medicine balls overhead and backwards for distance. If there is a big difference in the measurements, this indicates the athlete has excellent lower-body power and should concentrate more on BFS strength exercises such as the squat and bench press. If there is little difference in the measurements, the athlete needs more power and should concentrate on power cleans and medicine =ce݇x 8o[Y  A rMFHfw8h͏oJM}a#( cn;cM1:iѓ3:.B$}N?5R`Ak|Y ^X๚,e{j|-Ԛ}hWN5R*P(.*{Y;>e  DVm`_=Z7gi=̻djGN%V`gi'uȣckD=I0f}È_OᓚI4*Qs$$؊wOHIjr2w`zv%LJwǥ+N8 jgfhZPJEVNaQFbrw;]hL̥^qr:*?*}/ݔ?bz˒p:稒H섟$}OH0 n&Lngva+Elve;6# OXr4w Ynr<*ͧ:(4#i䍛,N8қ*]N` A8qM$*#*<Ǘ &c,K&qJʓ_e~UUw>*mu RNj2Q'[TպʧosLőgS- I'6%{oIrY$jCg#QBrzj"1Rivv qӿmF|{u%@eTK/@=Z}oXҭ㉐NI vdxǺ՞5xbG\LZG'$MZI&*٥$ y@#KEG` z]QYgr8䊕DAZdЖ]Cb څ⧌HҙP j ýl>ReHP .& ,@tɿȵ\ǵ6I8X@ך61*$&vYY;Xg]wMy'xь0ךl5{[,5YYY^Z(IU.>E05I7_ En9帑ok$Tp(?done benches before, use 70% of your body weight or 105 pounds whichever is the least. If this is too much weight for 3 reps, use 60% or even 50% of your body weight. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on this final set but on the first workout try to select a weight you can do 10 times.<br><br>_________________________________________<br><br>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your Set Record. In the example above, the Box Squat Set Record is 525 lbs. And the Towel Bench Set Record is 440 lbs.<br><br>_________________________________________<br><br>Establishing Rep Records<br><br>Let s say you did 10 reps at 205 on the Box Squat and 10 reps on the Towel Bench on the final set. Now record this as your Box Squat and Towel Bench Rep Record. Simply mark in the weight lifted for the correct number of reps and mark in the date in the upper right hand box. <br> <br>You will notice that all the rep records are the same at this time. Don t worry about this. These numbers will change rapidly as you break your rep records. This will normally happen every workout.<br><br>_________________________________________<br><br>WEDNESDAY<br><br>CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you ve neer cleaned before, use 70% of your body weight or 105 pounds whichever is the least. Use the same procedure for the 2nd and 3rd set as Monday s workout and record your effortsas outlined on the previous page. On the final set you should do 3 or more reps up to 5 reps. Try to get 5 reps in this first week. <br><br>HEX or TRAP BAR DEAD LIFT: Do the 3 x 3 workout. Start with 145 pounds or your body weight whichever is the least. Follow the same procedure and again record your efforts. Again, on the final set you should do 3 or more reps up to the 5 reps.<br><br>FRIDAY<br><br>BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday s Towel Bench workout.<br><br>SQUAT: Do the 3 x 3 workout and use the same procedure as Monday s Box Squat workout.<br><br>The Second Week: 5 sets of 5 reps (5 X 5). This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Hex or Trap Bar Dead Lift and Clean Day. Select your poundage as in the first week. Record your efforts. Important Concept: You should do 5 or more reps on the last set except when doing the Clean o