ADVANCEDHUMANPERFORMANCE

TI
MEEFFI
CIENTT
RAI
NING PROGRAM

2DAYSPL
IT
ADVANCEDABDOMINALACTIVAT
ION

COREBL
ITZ
DR.J
OELSEEDMAN
PRODUCT
ADDI
TI
S
ONALAHPPROGRAMS
PRODUCT
S
SEEMOREPRODUCT
SAT

CL
ICKHERE
 ADVANCED HUMAN PERFORMANCE
2 DAY SPLIT
Dr. Joel Seedman, PhD

TABLE OF CONTENTS
2 DAY PROGRAM

SECTION
PAGE #
(Click any section to directly navigate to that page)

ABOUT THE PROGRAM: MESSAGE FROM DR. SEEDMAN & PROGRAM INTRODUCTION Page 5

DAY #1: HEAVY FULL BODY (UPPER BODY EMPHASIS) Page 6

DAY #2: HEAVY FULL BODY (LOWER BODY/POSTERIOR CHAIN EMPHASIS) & HIT CARDIO Page 7

DAY #3: ACTIVE RECOVERY Page 8

WORKOUT LOG: EXERCISE LOG SUITABLE FOR PRINTING & RECORDING YOUR WORKOUT RESULTS Page 9

FREE PRODUCTS Page 12

UPPER BODY BLAST: UPPER BODY TEMPLATE DESIGNED FOR TARGETING HYPERTROPHY &
Page 13
STRENGTH IN CHEST, BACK, SHOULDERS, & ARMS

LOWER BODY BLOWOUT: LOWER BODY TEMPLATE DESIGNED FOR TARGETING HYPERTROPHY &
Page 15
STRENGTH IN QUADRICEPS, GLUTES, HAMSTRINGS, CALVES, FEET, & ANKLES

CORE BLITZ: ABDOMINAL TEMPLATE DESIGNED FOR BUILDING CORE STRENGTH & DEFINITION Page 17

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ABOUT
T
HEPROGRAM
Li
mit
edt
rai
nin
gti
me s
hou
ldn
otb
ean
o
bst
acl
etoa
chi
evi
ngy
ourg
oal
s—wo
rk
s
mar
ter
,no
tha
rde
r!De
vel
ope
dbyDr
.Jo
el
Se
edma
nth
is2d
ay/
wee
ktr
ain
ingr
out
ine
wa
sde
sig
nedt
ofo
rin
div
idu
alswi
thb
usy
l
ive
san
dhe
cti
csc
hed
ule
swh
oar
elo
oki
ngt
o
o
pti
miz
eva
rio
usa
spe
ctso
fhu
manp
erf
or-
ma
ncei
ncl
udi
ngmu
scl
ehy
per
tr
oph
y(l
ean
ma
ssg
ain
s),s
tr
eng
th,p
owe
r,f
orc
epr
odu
c-
t
ion
,sp
eed
,ex
plo
siv
ene
ss,
agi
li
ty
,ca
rdi
ova
s-
c
ula
rco
ndi
ti
oni
ng,me
tab
oli
cco
ndi
ti
oni
ng,
s
tab
ili
ty
, mo
bil
it
y, mo
veme
nt me
cha
nic
s
(
mov
eme
nte
ffi
ci
enc
y),a
ndo
ver
allmu
scl
e
DR.J
OELSEEDMAN |AHPF
OUNDER
f
unc
ti
on.
Thi
sro
uti
nei
sal
sov
eryc
ond
uci
ve
f
orma
ximi
zi
ngb
odyc
omp
osi
ti
on,f
atl
oss
,
a
ndo
ver
alll
ean
nes
spa
rti
cul
arl
yifp
rop
erd
iet
aryg
uid
eli
nesa
rea
dhe
redt
o.

PROGRAM BENEFI
TS

•Le
anmu
scl
ema
ssg
ain
s,i
mpr
ove
dst
ren
gth
/po
wer
,an
dde
cre
ase
dbo
dyf
ata
fte
rju
sts
eve
ralwe
eks
•St
ren
gtha
ndp
owe
rga
insi
nasl
it
tl
eass
eve
ralwo
rko
uts
•Co
ndu
civ
etob
usys
che
dul
eswi
tho
nly2h
our
soft
ota
lwo
rko
utt
imer
equ
ire
dpe
rwe
ek
•I
ncr
eas
ede
ner
gy,
moo
d,h
eal
th,
immu
nef
unc
ti
on,
ands
lee
ppa
tt
ern
s

Li
vewe
llTr
ainHa
rd!

Dr
.Jo
elSe
edma
n,Ph
D

Co
pyr
igh
t©Ad
van
cedHu
manPe
rfo
rma
nce(
AHP)
.Al
lri
ght
sre
ser
ved
.
 ADVANCED HUMAN PERFORMANCE
2 DAY SPLIT
Dr. Joel Seedman, PhD

DAY #1
HEAVY FULL BODY (UPPER BODY EMPHASIS)

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Exercise #1: Clean Jumps from Floor or Hang Clean Focus on keeping hips back, chest up, head neutral, and place more weight on the outside
3 2 00:45 No Superset WATCH
Jumps of your feet/heels. Keep your spine tight throughout and don't explode too soon.

Exercise #2: Weighted Plank 3 1 (00:20) 01:00 Superset: #2 and #3 See Video Tutorial WATCH

Lower the load slowly (3-4 second eccentric phase) and pause for 3 seconds at the bottom
Exercise #3: Eccentric Isometric Squat (High Bar) 4 5,3,3,5 01:15 Superset: #2 and #3 WATCH
position. Focus on exploding as you drive the weight up while maintaining control

Exercise #4: Seated Cable Row Eccentric Isometric 3 5-6 00:45 Superset: #4 and #5 See Video Tutorial WATCH

Exercise #5: Flat Bench Press Eccentric Isometrics Use the technique shown in this video. Lower the load slowly (3 seconds), pause, then
4 5,3,3,6 01:00 Superset: #4 and #5 WATCH
Straight Bar or Cambered Bar explode up.

Exercise #6: Weighted Chin-Ups (Underhand) 3 4,4,6 01:00 Superset: #6 and #7 Keep chest out throughout and shoulders pulled down and back. WATCH

Exercise #7: Eccentric Isometric Standing DB Press 3 4,4,3 00:45 Superset: #6 and #7 See Video Tutorial WATCH

Exercise #8: Barbell RDL Eccentric Isometrics 3 3-4 00:45 Superset: #8 and #9 See Video Tutorial WATCH

Exercise #9: Barbell Lunges-Low Bar Position (in

2 5 00:45 Superset: #8 and #9 See Video Tutorial WATCH
place like split squat)

Exercise #10: Flat Barbell Bench Press to Failure

(higher reps)
1 8-10 01:00 No Superset Perform each rep with slight pause before exploding up powerfully but smoothly. WATCH

Exercise #11: Pullups (one set to failure) 1 8-10 01:00 No Superset Terminate set once form begins to deteriorate. WATCH

Exercise #12: Incline Treadmill Intervals N/A 1 (20:00) N/A No Superset Jog 1 minute, Walk Brisk Pace 1 Minute, Repeat 10x for 20 minutes Total See Notes

NOTES FOR DAY #1

Focus on using loads that would allow for 1-2 extra repetitions per set. No sets are taken to failure unless otherwise indicated (i.e. high rep sets towards end of workouts). For example, if performing a set of 3-4 reps, choose a load that would allow
5-7 maximal repetitions. Perform 1-3 warmup sets of the first several exercises for the workout. Each week try to increase the loads by 2-5% or 1 repetition if possible. Perform movements as eccentric isometrics (slow negative, pause 2-5 sec at
the stretched position, explosive lifting phase, pause at the contracted position, repeat).

Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets. For example,
during upper body portions, back rows and chest presses are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter would do the first row, rest for the allotted time, perform the chest press,
rest the allotted time, then repeat this circuit for the desired number of sets before moving to the next circuit. Immediately after completing the strength portion of the workout consume 30-50 grams of protein and 40-100 grams of carbohydrates.
Larger individuals or those looking for greater weight gain should consume higher numbers (especially carbohydrates) while smaller individuals or those looking to reduce bodyfat should keep the carbohydrate intake lower. After consuming the
post-workout meal described above, perform the steady state cardio on the treadmill shown above.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
2 DAY SPLIT
Dr. Joel Seedman, PhD

DAY #2
HEAVY FULL BODY (LOWER BODY/POSTERIOR CHAIN EMPHASIS) & HIT CARDIO

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Exercise #1: Palloff Press 3 4 01:00 Superset: #1 and #2 Stand tall and fully extend arms without letting body twist or spine/shoulders come out of position. WATCH

Lower the eccentric in a controlled manner but not excessively slow. The goal should be to hear as little impact
Exercise #2: Negative Accentuated Deadlifts (straight bar or
4 4,3,2,6 02:30 Superset: #1 and #2 on the floor as possible when touching the barbell to the ground. These are best performed with either a trap bar WATCH
trap bar)
or straight bar using a sumo or modified (slightly closer) sumo stance.

Exercise #3: Hang Snatch 3 2-3 00:45 Superset: #3 and #4 Keep the bar close to the body throughout. Use hips to accelerate the weight up and back. WATCH

Each set is 3 jumps per side (6 reps total). Use the opposite arm to accelerate the opposite knee which will
Exercise #4: Stride Simulated Box Jump 2 3 00:45 Superset: #3 and #4 increase jump height. Have the foot of the top leg dorsiflexed (toe pulled up). This is an excellent drill for WATCH
improving sprint mechanics and vertical jump performance.

Exercise #5: Eccentric Isometric Pull-ups on Rings or Straight Lower your body slowly and pause 3-5 seconds at the fully extended position. Try to pause at the contracted
3 4-5 01:00 Superset: #5 and #6 WATCH
Bar (top) position as well demonstrated in the video

Exercise #6: Kneeling on Bench Overhead Dumbbell Press 3 4 01:00 Superset: #5 and #6 See Video Tutorial WATCH

Exercise #7: Barbell Glute Bridge (Hip Thrust) 2 8 00:45 Superset: #7 and #8 Focus on contracting the glutes when driving the weight up. WATCH

Exercise #8: Eccentric Isometric Dumbbell Romanian Deadlift Focus on driving the hips back at the bottom to lengthen the glutes and hamstrings. Keep spine tightly locked in
2 5 01:00 Superset: #7 and #8 WATCH
(RDL's) throughout. Pause 3 seconds at the bottom of the eccentric (eccentric isometric).

Exercise #9: Feet on Ball Inverted Row 3 6-7 01:00 Superset: #9 and #10 Chest out, toes up, hips tall. Keep elbows tucked. WATCH

Exercise #10: Incline Press with (with straight bar or multi-grip

3 4,2,6 01:15 Superset: #9 and #10 Bring the bar to the lower chest area on the eccentric phase and pause before exploding up. WATCH
football bar)

Exercise #11: Eccentric Isometric Overhead Barbell Lunge 2 4-5 01:00 Superset: #11 and #12 Keep the bar pulled back throughout with the hips back and slight forward lean. WATCH

Exercise #12: Eyes Closed Single Leg Stand 2 00:30 00:45 Superset: #11 and #12 Keep perfect alignment throughout and both toes straight. WATCH

Exercise #13: Leg Press 1 12-15 N/A No Superset See Video Tutorial WATCH

Any curls, triceps pressdowns, skull crushers, lateral raises, etc. This is the last portion of the workout where
you'll have 5 minutes to complete as much arm and upper body isolation work as you can. You can perform
Exercise #14: 10 Minutes of Arms/ Upper Body Isolation N/A 05:00 N/A No Superset WATCH
various bicep curls, tricep press downs, tricep extensions, deltoid raises (lateral, bent over, or front raises), chest
flyes, and forearm exercises.

Exercise #15: HIT Cardio N/A 11:00 N/A No Superset Sprint 50 yards, backpedal 50 yards, rest 30 seconds, repeat 8-10x, end with 300 yard sprint See Notes

NOTES FOR DAY #2

Focus on using loads that would allow for 1-2 extra repetitions per set. No sets are taken to failure unless otherwise indicated (i.e. high rep sets towards end of workouts). For example, if performing a set of 3-4 reps, choose a load that would allow 5-7 maximal repetitions. Perform 1-
3 warmup sets of the first several exercises for the workout. Each week try to increase the loads by 2-5% or 1 repetition if possible. Perform movements as eccentric isometrics (slow negative, pause 2-5 sec at the stretched position, explosive lifting phase, pause at the contracted
position, repeat). Most exercises throughout the routines are performed as a mini superset/complex set or circuit. The workouts illustrate which exercises are grouped together, therefor be sure to pair up exercises as modified supersets/complex sets. For example, during upper body
portions, back rows and chest presses are typically paired together. This allows maximal muscle activation, force production, and time efficiency. The lifter would do the first row, rest for the allotted time, perform the chest press, rest the allotted time, then repeat this circuit for the
desired number of sets before moving to the next circuit. Immediately after completing the workout consume 30-50 grams of protein and 40-100 grams of carbohydrates. Larger individuals or those looking for greater weight gain should consume higher numbers (especially
carbohydrates) while smaller individuals or those looking to reduce bodyfat should keep the carbohydrate intake lower. After consuming the post-workout meal described above, perform a 15-20 minute steady-state walk on the treadmill (3.5-4.0 speed, and incline of 2.5-10) or brisk

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
2 DAY SPLIT
Dr. Joel Seedman, PhD

DAY #3
ACTIVE RECOVERY

Walk outside or on a treadmill at a relaxed pace (speed 3.5-4.0, incline of 2.5-10.0) for 20- 30 minutes.

Get some rest - you earned it!

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 ADVANCED HUMAN PERFORMANCE
WORKOUT LOG
Dr. Joel Seedman, PhD

EXERCISE LOG
EXERCISE WEIGHT REPS SETS REST NOTES

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

 T
UTORI
ALS
SEEADDI
TIONALT
EACHI
NGS

AHPOF
FICI
ALWEBSI
TE YOUT
UBECHANNEL

CL
ICKHERE CL
ICKHERE

F
OR ADDI
TIONAL VI
DEO T
UTORI
ALS,ART
ICL
ETEACHI
NGS,EXERCI
SE SUBST
ITUT
ES,AND
MOVEMENTVARI
ATI
ONSPL
EASEVI
SITAHPʼ
SOF
FICI
ALWEBSI
TEORAHPʼ
SYOUT
UBECHANNEL
BONUS
YOURF
REEPRODUCT
S

EXT
RA
BONUS
YOURF
REEPRODUCT
 ADVANCED HUMAN PERFORMANCE
UPPER BODY WORKOUT TEMPLATE
Dr. Joel Seedman, PhD

UPPER BODY BLAST

HOLISTIC UPPER BODY WORKOUT TEMPLATE

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any Vertical Pull of your choice such as lat

4 3-6 01:00 Superset: #1, #2, #3
pulldowns, pull-ups, etc.

Exercise #2: Any Vertical Press of your choice such as any

4 2-5 01:00 Superset: #1, #2, #3
overhead press variation

Exercise #3: Any Upper Body Explosive Movement such as

Medicine Ball Throws or Upper Body Plyometrics or Explosive 3 5-6 00:45 Superset: #1, #2, #3
Overhead Pressing Movements

Exercise #4: Any horizontal pulling exercise which includes

any type of upper body rowing variation movement for the 4 4-6 00:45 Superset: #4 and #5
back (bent over rows, seated cable rows, etc.)

Exercise #5: Any horizontal pressing exercise which includes

any chest press exercise at any angle (barbell, dumbbells, 4 3-6 01:00 Superset: #4 and #5
pushups, etc.)

Exercise #6: Lying Dumbbell or Kettlebell Pullover 2 6-8 00:45 Superset: #6 and #7

Exercise #7: Any Loaded Carry (i.e. Farmers walk or suitcase

2 50 00:45 Superset: #6 and #7
carry)

Exercise #8: Any Lateral Raise for the side deltoids 2 12-15 00:30 Superset: #8 and #9

Exercise #9: Any Rear Delt Exercise 2 12-15 00:30 Superset: #8 and #9

Exercise #10: Any Bicep Exercise 3 6, 10 00:30 Superset: #10 and #11

Exercise #11: Any Tricep Isolation Exercise 3 8, 10 00:30 Superset: #10 and #11

Exercise #12: One high rep set of any machine or cable row
12-20
(choose a weight that allows you to perform 12-20 reps to 1 00:30 No Superset
(To Failure)
failure)

Exercise #13: Any bodyweight pushup or bodyweight dip to

failure (can also use assisted machine if bodyweight 1 To Failure 00:30 No Superset
movements are not feasible)

Exercise #14: Any plank variation (bodyweight or weighted)

1 To Failure 00:30 No Superset
to failure

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

BONUS
YOURF
REEPRODUCT
 ADVANCED HUMAN PERFORMANCE
LOWER BODY WORKOUT TEMPLATE
Dr. Joel Seedman, PhD

LOWER BODY BLOWOUT

COMPLETE LOWER BODY WORKOUT TEMPLATE

*** For video tutorials on each of the prescribed exercises visit AHP's Youtube channel by clicking HERE ***
EXERCISE SETS REPS REST SUPERSET

Exercise #1: Any explosive movement such as Olympic Lifts,

3-4 3-4 00:30 Superset: #1 and #2
Jumps, or Plyometrics

Exercise #2: Any Squat or Deadlift Variation 5 3, 4, 4, 5, 8 00:45 Superset: #1 and #2

Exercise #3: Any Hip Hinge exercise of your choice including

3 4-6 01:00 Superset: #3 and #4
any RDL variation, good morning, kettlebell swings, etc.

Exercise #4: Any Stride or Lunge Variation including any split

3 5-7 00:45 Superset: #3 and #4
squat, lunge, or Bulgarian squat variation

Exercise #5: Any Leg Press 2 12-20 00:45 Superset: #5, #6, #7, #8

Exercise #6: Leg Extensions 2 10, 20 00:45 Superset: #5, #6, #7, #8

Exercise #7: Any Glute Bridge Variation 2 12-12 01:00 Superset: #5, #6, #7, #8

Exercise #8: Leg Curl on Machine or Swiss Ball 1 12-15 01:00 Superset: #5, #6, #7, #8

Exercise #9: Any Calve Exercise 3 12-20 01:00 No Superset

Exercise #10: Side Plank Windmill on Hand with Top Leg

2 1 00:30 Superset: #10, #11, #12
Elevated

Exercise #11: Single Leg Planks 2 1 (00:20) 00:30 Superset: #10, #11, #12

Exercise #12 (Optional): Side Lunges with Barbell,

2 5-7 00:30 Superset: #10, #11, #12
Dumbbells, or Kettlebells

Exercise #13 (Optional Finisher): 60 seconds of continuous

work with one of the following - wall sit, walking lunges, 1 1 (01:00) N/A No Superset
bodyweight squats, bodyweight squat hold, or sled push

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

BONUS
YOURF
REEPRODUCT
 ADVANCED HUMAN PERFORMANCE
CORE STABILIZATION & ABDOMINAL BLITZ ROUTINE
Dr. Joel Seedman, PhD

ADVANCED CORE ROUTINE

IMPROVE CORE STRENGTH, LOW BACK HEALTH, ABDOMINAL APPEARANCE, & SPINAL STABILITY

EXERCISE SETS REPS REST SUPERSET NOTES VIDEO TUTORIAL

Keep straight line from head to foot while extending opposite arm and opposite leg. Hold each rep 5
Exercise #1: Quadruped Bird Dog on Bench 3 5 per side 00:30 Superset: #1 and #2
seconds or until reaching full control.
WATCH

2-3 for per side Keep chest out with tall hips and stomach in throughout. Perform a 15 second hold on the left side and a 15
plus 1 standard second hold on your right side (repeat for 2-3 continuous times during each set). After completing your 2-3
Exercise #2: Single arm Plank 3
plank (see
1:30-2:00 Superset: #1 and #2
cycles of single arm planks immediately go into a standard double arm plank for 30 seconds. Total set time
WATCH
notes) should be 1:30 to 2:00. Suck your lower stomach in throughout the entire set for greatest activation.

Exercise #3: Pallof Press 3 7 per side 00:45 Superset: #3 and #4 Hold each rep for 3-5 seconds with core braced throughout WATCH

Once you're able to achieve proper position try lifting the top leg as shown in video. Keep hips tall and
Exercise #4: Windmill Plank 3 30 sec per side 00:45 Superset: #3 and #4
pushed forward throughout with chest out.
WATCH

Don't let hips sag, pull stomach in throughout, don't overstretch. Hold each rep in the eccentric isometric
Exercise #5: Ab Wheel Rollout with Eccentric Isometric Holds 3 8 00:45 Superset: #5 and #6
position for 3-4 seconds.
WATCH

Exercise #6: Hanging Leg Raises from Pullup Bar 3 10 1:00 Superset: #5 and #6 Raise legs to height of upper thighs or hips without swinging or using momentum WATCH

Exercise #7: Dead-Bug Holds 2 6 per side 00:30 Superset: #7 and #8 Keep low back pressed into ground throughout by keeping core braced. Hold each position 3-5 seconds. WATCH

Exercise #8: Stretched Plank on Ball 2 Max Effort 00:45 Superset: #7 and #8 Walk your feet back as far as possible to produce the largest stretch your body can hold for max time WATCH

NOTES FOR CORE BLITZ ROUTINE

This core routine is designed to be implemented either on non-strength training days such as before or after cardio or after intense training days as an additional part of your workout routine. Focus on maintaining proper spinal alignment and posture throughout. Brace abs tight
without over arching the low back.

Once you can achieve all reps and sets, increase the intensity by decreasing rest periods, increasing the number of reps, or by increasing the load (i.e. weighted plank with plate on back).

This core and ab routine (or similar routine) can be performed 2-3x per week in conjunction with the training routine of your choice.

*** For exercise substitutes and additional variations click HERE ***

Copyright © 2015 Advanced Human Performance (AHP). All rights reserved.

PRODUCT
ADDI
TI
S
ONALAHPPROGRAMS
PRODUCT
S ADDI
TIONALAHPPROGRAMS

T
RAI
NING T
EMPL
ATES ADVANCED6DAYSPL
IT

L
EARN MORE L
EARN MORE

4DAYSPL
IT 3DAYSPL
IT

L
EARN MORE L
EARN MORE

MONST
ERMASS NEUROMUSCUL
ARST
ABI
LIZAT
ION

L
EARN MORE L
EARN MORE
PRODUCT
S ADDI
TIONALAHPPROGRAMS

F
ITNESS&HEAL
TH BODYWEI
GHTROUT
INE

L
EARN MORE L
EARN MORE

F
EMAL
EFI
TNESS BEGI
NNERPROGRAM

L
EARN MORE L
EARN MORE

SPEED&POWER BACKREST
ORAT
ION

L
EARN MORE L
EARN MORE
PRODUCT
S
SEEMOREPRODUCT
SAT

CL
ICKHERE
CONT
ACT
1 AUT
HOR&AHPF
OUNDER:Dr
.JoelSeedman,PhD

2 PHONE:+1.
678.
902.
2477

3 WEBSI
TE:www.
Adv
anc
edHumanPer
for
manc
e.c
om

4 EMAI
L:I
nfo@Adv
anc
edHumanPer
for
manc
e.c
om

ADVANCEDHUMANPERFORMANCE

Co
pyr
igh
t©2
015Ad
van
cedHu
manPe
rfo
rma
nce(
AHP)
.Al
lri
ght
sre
ser
ved
.