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BENCH ASSAULT 9.1

%

WEEK 1 WEEK 2 WEEK 3TUE THURS TUE THURS TUE THURS0.7 73.00% 77.00% 80.00% 80.00% 84.00%

_____ x 12 _____ x 10 _____ x 8 _____ x 6 _____ x 8 _____ x 6x _____ x _____ x _____ x _____ x _____ x _____

x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____

WEEK 4 WEEK 5 WEEK 6TUE THURS TUE THURS TUE THURS90.00% 93.00% 73.00% 77.00% 82% 86%

_____ x 4 ____ x 2 _____ x 12 _____ x 10 _____ x 8 _____ x 6x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____

WEEK 7 WEEK 8 WEEK 9TUE THURS TUE THURS MON93.00% 98.00% 82.00% 89.00% 100%

_____ x 4 ____ x 2 _____ x 6 _____ x 4 _____ x maxx _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____ x _____

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Ensworth High SchoolSummer Outline

2011Start Time: 7:00amLocation: Baseball Field/Auxiliary Gym

Monday Tuesday Thursday Friday

Warm-up Warm-up Warm-up Warm-upDynamic (8m) Movement (6m) Dynamic (8m) Movement (6m)

Static Stretch (3m) Static Stretch (3m)

Speed Technique Drill Balance & Coordination Speed Technique Drill Balance & Coordination Hurdles - Skill (8m) Resistance Bands (5m) Hurdles - Line (8m) Proprioception (5m)

Side Winders - Line (8m) Side Winders - Skill (8m)

Speed Plyometric/Start Speed Plyometric/AgilitySleds - Skill (14m) Medicine Ball (8m) Sleds - Line (14m) Bags (8m)Chuts - Line (14m) Starts (8m) Chuts - Skill (14m) Change of Direction (8m)

Transition Time (2.5m) Transition Time (2.5m) Transition Time (2.5m) Transition Time (2.5m)

Weightlifting (55-50m) Weightlifting (55-50m) Weightlifting (55-50m) Weightlifting (55-50m)Explosive Strength/Power Explosive Strength/Power

Back/Bicep Shoulder/Tricep Back/Bicep Shoulder/Tricep

Transition Time (2.5m) Transition Time (2.5m) Transition Time (2.5m) Transition Time (2.5m)

Conditioning (15-20m) Conditioning (15-20m) Conditioning (15-20m) Conditioning (15-20m) Agilities (Stations) * Shuttle Runs Agilities (Team) 110's/90's **

* Softball Field

** Practice Field

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