15-Week MAS Cond

Created by Jackson Pr

@JPrive

for access to more free Excel res

AS Conditioning Template
by Jackson Privett - S&C Coach

@JPrivettSC

ccess to more free Excel resources for S&C coaches

 Phase 1 - Long Slow (Continuous)
Last Name First Name MAS 80% - 3min
29 PLAYER 4.38 630
22 PLAYER 4.36 628
23 PLAYER 4.32 621
14 PLAYER 4.21 607
33 PLAYER 4.21 607
10 PLAYER 4.17 599
15 PLAYER 4.15 598
17 PLAYER 4.15 598
18 PLAYER 4.14 596
5 PLAYER 4.08 589
36 PLAYER 4.07 585
3 PLAYER 4.05 583
8 PLAYER 4.03 580
21 PLAYER 4.01 578
34 PLAYER 4.00 576
37 PLAYER 4.00 576
11 PLAYER 3.99 574
30 PLAYER 3.99 574
12 PLAYER 3.97 572
40 PLAYER 3.96 571
28 PLAYER 3.92 565
27 PLAYER 3.91 563
2 PLAYER 3.90 562
20 PLAYER 3.87 558
7 PLAYER 3.83 553
19 PLAYER 3.82 551
16 PLAYER 3.81 549
38 PLAYER 3.81 549
24 PLAYER 3.80 547
32 PLAYER 3.80 547
31 PLAYER 3.76 542
39 PLAYER 3.75 540
1 PLAYER 3.70 533
4 PLAYER 3.69 531
6 PLAYER 3.64 524
9 PLAYER 3.64 524
25 PLAYER 3.59 517
13 PLAYER 3.58 517
26 PLAYER 3.51 506
35 PLAYER 3.34 481
 Week 1 - 3min continuous @ 80%MAS
Week 2 - 2min continuous @ 85%MAS
Week 3 - 1min continuous @ 90%MAS
1:1WR; Split into 4 groups, Fastest MAS per group allocated to whole group.
tinuous) P
85% - 2min 90% - 1min Last Name
446 236 29
445 236 22
440 233 23
430 227 14
430 227 34
425 225 10
424 224 15
424 224 17
422 223 18
416 220 5
415 220 36
414 219 3
410 217 8
409 217 21
408 216 33
408 216 37
407 215 11
407 215 30
406 215 12
404 214 40
400 212 28
398 211 27
397 211 2
395 209 20
391 207 7
390 206 19
389 206 16
389 206 38
388 205 24
388 205 32
384 203 31
383 203 39
378 200 1
377 199 4
371 196 6
371 196 9
366 194 25
365 193 13
358 190 26
341 181 35
%MAS W
%MAS W
%MAS W
allocated to whole group. Grid forma
2min rest; Split into 4 grou
 Phase 2 - Grids/Box
First Name MAS 70% 90%
PLAYER 4.38 46 59
PLAYER 4.36 46 59
PLAYER 4.32 45 58
PLAYER 4.21 44 57
PLAYER 4.00 42 54
PLAYER 4.17 44 56
PLAYER 4.15 44 56
PLAYER 4.15 44 56
PLAYER 4.14 44 56
PLAYER 4.08 43 55
PLAYER 4.07 43 55
PLAYER 4.05 43 55
PLAYER 4.03 42 54
PLAYER 4.01 42 54
PLAYER 4.21 44 57
PLAYER 4.00 42 54
PLAYER 3.99 42 54
PLAYER 3.99 42 54
PLAYER 3.97 42 54
PLAYER 3.96 42 53
PLAYER 3.92 41 53
PLAYER 3.91 41 53
PLAYER 3.90 41 53
PLAYER 3.87 41 52
PLAYER 3.83 40 52
PLAYER 3.82 40 52
PLAYER 3.81 40 51
PLAYER 3.81 40 51
PLAYER 3.80 40 51
PLAYER 3.80 40 51
PLAYER 3.76 39 51
PLAYER 3.75 39 51
PLAYER 3.70 39 50
PLAYER 3.69 39 50
PLAYER 3.64 38 49
PLAYER 3.64 38 49
PLAYER 3.59 38 48
PLAYER 3.58 38 48
PLAYER 3.51 37 47
PLAYER 3.34 35 45
 Week 4 - 3x 4min continuous
Week 5 - 3x 5min continuous
Week 6 - 3x6min continuous
Grid format - 15sec @ 90%MAS, 15sec@70%MAS
2min rest; Split into 4 groups, Fastest MAS per group allocated to whole group.

Example
 Phase 3 - Eurofit
Last Name First Name MAS
29 PLAYER 4.38
22 PLAYER 4.36
23 PLAYER 4.32
14 PLAYER 4.21
34 PLAYER 4.00
10 PLAYER 4.17
15 PLAYER 4.15
17 PLAYER 4.15
18 PLAYER 4.14
5 PLAYER 4.08
36 PLAYER 4.07
3 PLAYER 4.05
8 PLAYER 4.03
21 PLAYER 4.01
33 PLAYER 4.21
37 PLAYER 4.00
11 PLAYER 3.99
30 PLAYER 3.99
12 PLAYER 3.97
40 PLAYER 3.96
28 PLAYER 3.92
27 PLAYER 3.91
2 PLAYER 3.90
20 PLAYER 3.87
7 PLAYER 3.83
19 PLAYER 3.82
16 PLAYER 3.81
38 PLAYER 3.81
24 PLAYER 3.80
32 PLAYER 3.80
31 PLAYER 3.76
39 PLAYER 3.75
1 PLAYER 3.70
4 PLAYER 3.69
6 PLAYER 3.64
9 PLAYER 3.64
25 PLAYER 3.59
13 PLAYER 3.58
26 PLAYER 3.51
35 PLAYER 3.34
 Week 7 - 3x4min - 15sec @ 100%MAS : 15sec re
Week 8 - 3x5min - 15sec @ 105%MAS : 15sec re
Week 9 - 3x6min - 15sec @ 110%MAS : 15sec re
Eurofit Method - All groups start on same line
1:1WR & 2min/block; Split into 4 groups, Fastest MAS per group allo

Example
Phase 3 - Eurofit
100% 105% 110%
66 69 72
65 69 72
65 68 71
63 66 69
60 63 66
63 66 69
62 65 69
62 65 69
62 65 68
61 64 67
61 64 67
61 64 67
60 63 66
60 63 66
63 66 69
60 63 66
60 63 66
60 63 66
60 63 66
59 62 65
59 62 65
59 61 65
59 61 64
58 61 64
57 60 63
57 60 63
57 60 63
57 60 63
57 60 63
57 60 63
56 59 62
56 59 62
56 58 61
55 58 61
55 57 60
55 57 60
54 57 59
54 56 59
53 55 58
50 53 55
min - 15sec @ 100%MAS : 15sec rest
min - 15sec @ 105%MAS : 15sec rest
min - 15sec @ 110%MAS : 15sec rest
hod - All groups start on same line
groups, Fastest MAS per group allocated to whole group.

Example
 Phase 4 - Tabata
Last Name First Name MAS 110%
29 PLAYER 4.38 48
22 PLAYER 4.36 48
23 PLAYER 4.32 48
14 PLAYER 4.21 46
34 PLAYER 4.00 44
10 PLAYER 4.17 46
15 PLAYER 4.15 46
17 PLAYER 4.15 46
18 PLAYER 4.14 46
5 PLAYER 4.08 45
36 PLAYER 4.07 45
3 PLAYER 4.05 45
8 PLAYER 4.03 44
21 PLAYER 4.01 44
33 PLAYER 4.21 46
37 PLAYER 4.00 44
11 PLAYER 3.99 44
30 PLAYER 3.99 44
12 PLAYER 3.97 44
40 PLAYER 3.96 44
28 PLAYER 3.92 43
27 PLAYER 3.91 43
2 PLAYER 3.90 43
20 PLAYER 3.87 43
7 PLAYER 3.83 42
19 PLAYER 3.82 42
16 PLAYER 3.81 42
38 PLAYER 3.81 42
24 PLAYER 3.80 42
32 PLAYER 3.80 42
31 PLAYER 3.76 41
39 PLAYER 3.75 41
1 PLAYER 3.70 41
4 PLAYER 3.69 41
6 PLAYER 3.64 40
9 PLAYER 3.64 40
25 PLAYER 3.59 40
13 PLAYER 3.58 39
26 PLAYER 3.51 39
35 PLAYER 3.34 37
 Week 10 - 3x4min - 20sec up-and-back @ 110%MAS : 10sec rest
Week 11 - 3x5min - 20sec up-and-back @ 115%MAS : 10sec rest
Week 12 - 3x6min - 20sec up-and-back @ 120%MAS : 10sec rest
Tabata Method - 20sec of work, 10sec of rest @ 2:1WR
2min/block; Split into 4 groups, Fastest MAS per group allocated to whole group.

Example
115% 120% Last Name
50 53 29
50 52 22
50 52 23
48 51 14
46 48 34
48 50 10
48 50 15
48 50 17
48 50 18
47 49 5
47 49 36
47 49 3
46 48 8
46 48 21
48 51 33
46 48 37
46 48 11
46 48 30
46 48 12
46 48 40
45 47 28
45 47 27
45 47 2
45 47 20
44 46 7
44 46 19
44 46 16
44 46 38
44 46 24
44 46 32
43 45 31
43 45 39
43 44 1
43 44 4
42 44 6
42 44 9
41 43 25
41 43 13
40 42 26
38 40 35
0%MAS : 10sec rest
5%MAS : 10sec rest
0%MAS : 10sec rest
rest @ 2:1WR
p allocated to whole group.
Week 13 - 3x4min - 8sec
Week 14 - 3x5min - 8sec
Week 15 - 3x6min - 8sec
M
2min/block; Sp
 Phase 5 - Modified Tabata
First Name MAS 120% 125%
PLAYER 4.38 21 44
PLAYER 4.36 21 45
PLAYER 4.32 21 45
PLAYER 4.21 20 40
PLAYER 4.00 19 40
PLAYER 4.17 20 40
PLAYER 4.15 20 40
PLAYER 4.15 20 40
PLAYER 4.14 20 40
PLAYER 4.08 20 40
PLAYER 4.07 20 40
PLAYER 4.05 20 40
PLAYER 4.03 20 40
PLAYER 4.01 20 40
PLAYER 4.21 20 40
PLAYER 4.00 20 40
PLAYER 3.99 20 40
PLAYER 3.99 20 40
PLAYER 3.97 20 40
PLAYER 3.96 20 40
PLAYER 3.92 20 40
PLAYER 3.91 20 40
PLAYER 3.90 20 40
PLAYER 3.87 20 40
PLAYER 3.83 20 40
PLAYER 3.82 20 40
PLAYER 3.81 20 40
PLAYER 3.81 20 40
PLAYER 3.80 20 40
PLAYER 3.80 20 40
PLAYER 3.76 20 40
PLAYER 3.75 20 40
PLAYER 3.70 20 35
PLAYER 3.69 20 35
PLAYER 3.64 15 35
PLAYER 3.64 15 35
PLAYER 3.59 15 35
PLAYER 3.58 15 35
PLAYER 3.51 15 35
PLAYER 3.34 15 35
Week 13 - 3x4min - 8sec @ 120%MAS, 16sec @ 125%MAS, 24sec @ 130%MAS (up-and-back method)
Week 14 - 3x5min - 8sec @ 120%MAS, 16sec @ 125%MAS, 24sec @ 130%MAS (up-and-back method)
Week 15 - 3x6min - 8sec @ 120%MAS, 16sec @ 125%MAS, 24sec @ 130%MAS (up-and-back method)
Modified Tabata - 48sec of work, 12sec of rest @ 4:1 WR
2min/block; Split into 4 groups, Fastest MAS per group allocated to whole group.

Example
130%
68
70
65
65
60
65
65
65
65
65
65
65
65
65
65
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
55
55
55
55
55
50
ack method)
ack method)
ack method)

p.
Last Name First Name MAS 1.2km Time
1 PLAYER 3.70 0:05:24
2 PLAYER 3.90 0:05:08
3 PLAYER 4.05 0:04:56
4 PLAYER 3.69 0:05:25
5 PLAYER 4.08 0:04:54
6 PLAYER 3.64 0:05:30
7 PLAYER 3.83 0:05:13
8 PLAYER 4.03 0:04:58
9 PLAYER 3.64 0:05:30
10 PLAYER 4.17 0:04:48
11 PLAYER 3.99 0:05:01
12 PLAYER 3.97 0:05:02
13 PLAYER 3.58 0:05:35
14 PLAYER 4.21 0:04:45
15 PLAYER 4.15 0:04:49
16 PLAYER 3.81 0:05:15
17 PLAYER 4.15 0:04:49
18 PLAYER 4.14 0:04:50
19 PLAYER 3.82 0:05:14
20 PLAYER 3.87 0:05:10
21 PLAYER 4.01 0:04:59
22 PLAYER 4.36 0:04:35
23 PLAYER 4.32 0:04:38
24 PLAYER 3.80 0:05:16
25 PLAYER 3.59 0:05:34
26 PLAYER 3.51 0:05:42
27 PLAYER 3.91 0:05:07
28 PLAYER 3.92 0:05:06
29 PLAYER 4.38 0:04:34
30 PLAYER 3.99 0:05:01
31 PLAYER 3.76 0:05:19
32 PLAYER 3.80 0:05:16
33 PLAYER 4.21 0:04:45
34 PLAYER 4.00 0:05:00
35 PLAYER 3.34 0:05:59
36 PLAYER 4.07 0:04:55
37 PLAYER 4.00 0:05:00
38 PLAYER 3.81 0:05:15
39 PLAYER 3.75 0:05:20
40 PLAYER 3.96 0:05:03
1.2km (seconds)
324
308
296
325
294
330
313
298
330
288
301
302
335
285
289
315
289
290
314
310
299
275
278
316
334
342
307
306
274
301
319
316
285
300
359
295
300
315
320
303
0
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