Monday – Olympic Squat (one week heavy, one week light), Leg Press (one week light, one week heavy), Step Ups, Leg Extensions, Leg Curls
Tuesday – Rest
Wednesday – Bench Press (one week heavy, one week light), Narrow Grip Bench Press (one week light, one week heavy)
Thursday – Running and Throwing (sprints, shuttle running, practice weight for height with 15kg plate)
Friday – Deadlift, High Pulls (one week heavy, one week light), Bent Over Rows (one week light, one week heavy)
Saturday – Running and Throwing (same as Thursday)
Sunday – Standing Strict Press (one week heavy, one week light), Push Press (one week light, one week heavy), Standing Dumbell Press (palms facing, no legs), Front and Side Lateral Raises
10 and 8 rep sets in the winter, 5×5 in late spring, cycle down to a double in deadlift and military press before comp (if international).
