WEEK 5

GENERAL PHYSICAL PREPARATION - INTENSIFICATION - WEEK 5

ATHLETIC PERFORMANCE PROGRAM 56

 MONDAY - STRENGTH WORK
ACTIVATION/PREPARATION
Vertical jumps SERIES (land solidly but jump back up from the landing) 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hop both legs together 3 x 10
A. Back squat B. Incline bench press
Sets 6 Tempo/Method 3010 Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5 REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10 RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

C. Pendlay row
Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

ATHLETIC PERFORMANCE PROGRAM 57

 TUESDAY - LOADED STRETCHING AND CORE

1. LOADED STRETCHING

You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).

When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).

The exercises are:

A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover

This week the parameters are:

Set duration: 90 seconds

Number of sets: 2
Rest between sets: 60 seconds

Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.

CORE ON NEXT PAGE...

ATHLETIC PERFORMANCE PROGRAM 58

 TUESDAY - LOADED STRETCHING AND CORE

2. CORE WORK

A1, A2, B1 and B2 are a superset.

A1. Standing cable crunches A2. Zercher carries

Sets 3 Tempo/Method 2020 Sets 3 Tempo/Method Walking
REPS 10-12 REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

B1. Cable torso rotation B2. Farmer’s walk

Sets 3 Tempo/Method 2020 Sets 3 Tempo/Method Walking
REPS 10-12/side REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.

ATHLETIC PERFORMANCE PROGRAM 59

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION
Depth jumps 3 x 5 (20-40” box… the height of the box should be 4-5” higher than your maximum vertical)
Depth landing (40-60” box… the height of the box should be 10-12” higher than your max vertical jump) 3 x 5 land at a knee angle of 100 degrees, stick the
landing, hold 2 sec
Vertical jump from static position (squat down to 100 degrees, hold 5 seconds, jump directly from that position) 3 x 5

A. Power snatch/clean variation B. Explosive overhead lift

Sets 5 Tempo/Method Explosive Sets 5 Tempo/Method Explosive
REPS 3 REST PERIOD 2-3 MIN REPS 3 REST PERIOD 2-3 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 3 3 3 3 3 3 3 REPS 5 3 3 3 3 3 3 3
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Pick the version you are more comfortable with. I favor lifts from the hang or blocks.
Power snatch is first option, power clean is second option, muscle snatch is third option, high pull
is fourth option.
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but
you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you
make the lift.
Notes : Pick the version you are more comfortable with. Power jerk is first option, Behind the neck
power jerk is second option, push press is third option, DB push press is fourth option.
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but
you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you
make the lift.

ATHLETIC PERFORMANCE PROGRAM 60

 FRIDAY - STRENGTH WORK
ACTIVATION/PREPARATION
Vertical jumps SERIES (land solidly but jump back up from the landing) 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hop both legs together 3 x 10

A. Front squat B. Bench press

Sets 6 Tempo/Method 3010 Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5 REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10 RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

C. Chin-ups close supinated (or lat pulldown)

Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

ATHLETIC PERFORMANCE PROGRAM 61

 SATURDAY - LOADED STRETCHING AND CORE

1. LOADED STRETCHING

You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).

When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).

The exercises are:

A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover

This week the parameters are:

Set duration: 90 seconds

Number of sets: 2
Rest between sets: 60 seconds

Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.

CORE ON NEXT PAGE...

ATHLETIC PERFORMANCE PROGRAM 62

 SATURDAY - LOADED STRETCHING AND CORE

2. CORE WORK

A1, A2, B1 and B2 are a superset.

A1. Plank variation A2. Zercher carries

Sets 3 Tempo/Method Hold Sets 3 Tempo/Method Walking
REPS 30-60 sec. REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 30-60s 30-60s 30-60s REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Use a variation for which holding 30-60 seconds is challenging Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

B1. Pallof press B2. Farmer’s walk

Sets 3 Tempo/Method 3030 Sets 3 Tempo/Method Walking
REPS 10-12/side REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.

ATHLETIC PERFORMANCE PROGRAM 63

 WEEK 6
GENERAL PHYSICAL PREPARATION - INTENSIFICATION - WEEK 6

ATHLETIC PERFORMANCE PROGRAM 64

 MONDAY - STRENGTH WORK
ACTIVATION/PREPARATION
Vertical jumps SERIES (land solidly but jump back up from the landing) 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hop both legs together 3 x 10
A. Back squat B. Incline bench press
Sets 6 Tempo/Method 3010 Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5 REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10 RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

C. Pendlay row
Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

ATHLETIC PERFORMANCE PROGRAM 65

 TUESDAY - LOADED STRETCHING AND CORE

1. LOADED STRETCHING

You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).

When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).

The exercises are:

A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover

This week the parameters are:

Set duration: 90 seconds

Number of sets: 2
Rest between sets: 45 seconds

Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.

CORE ON NEXT PAGE...

ATHLETIC PERFORMANCE PROGRAM 66

 TUESDAY - LOADED STRETCHING AND CORE

2. CORE WORK

A1, A2, B1 and B2 are a superset.

A1. Standing cable crunches A2. Zercher carries

Sets 3 Tempo/Method 2020 Sets 3 Tempo/Method Walking
REPS 10-12 REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

B1. Cable torso rotation B2. Farmer’s walk

Sets 3 Tempo/Method 2020 Sets 3 Tempo/Method Walking
REPS 10-12/side REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.

ATHLETIC PERFORMANCE PROGRAM 67

 WEDNESDAY - EXPLOSIVE LIFTING

ACTIVATION/PREPARATION
Depth jumps 3 x 5 (20-40” box… the height of the box should be 4-5” higher than your maximum vertical)
Depth landing (40-60” box… the height of the box should be 10-12” higher than your max vertical jump) 3 x 5 land at a knee angle of 100 degrees, stick the
landing, hold 2 sec
Vertical jump from static position (squat down to 100 degrees, hold 5 seconds, jump directly from that position) 3 x 5

A. Power snatch/clean variation B. Explosive overhead lift

Sets 5 Tempo/Method Explosive Sets 5 Tempo/Method Explosive
REPS 3 REST PERIOD 2-3 MIN REPS 3 REST PERIOD 2-3 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 5 3 3 3 3 3 3 3 REPS 5 3 3 3 3 3 3 3
RPE 5 6 7 8 8 8-9 8-9 8-9 RPE 5 6 7 8 8 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Pick the version you are more comfortable with. I favor lifts from the hang or blocks.
Power snatch is first option, power clean is second option, muscle snatch is third option, high pull
is fourth option.
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but
you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you
make the lift.
Notes : Pick the version you are more comfortable with. Power jerk is first option, Behind the neck
power jerk is second option, push press is third option, DB push press is fourth option.
Here we are trying to maximize power. So you certainly want to use fairly heavy weights, but
you want form and explosiveness to stay high. If you get sloppy or slow, it’s too heavy even if you
make the lift.

ATHLETIC PERFORMANCE PROGRAM 68

 FRIDAY - STRENGTH WORK
ACTIVATION/PREPARATION
Vertical jumps SERIES (land solidly but jump back up from the landing) 3 x 5
Side to side hurdle jump (both legs/knee tuck) 3 x 5/side
Backward hop both legs together 3 x 10

A. Front squat B. Bench press

Sets 6 Tempo/Method 3010 Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5 REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10 RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.
Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

C. Chin-ups close supinated (or lat pulldown)

Sets 6 Tempo/Method 3010
REPS 5 REST PERIOD 3-4 MIN

SET WARM-UP SETS 1 2 3 4 5 6

REPS 10 5 3 5 5 5 5 5 5
RPE 5 6 7 8 8 8-9 8-9 9 9-10
WEIGHT

Notes : The goal is to use the same weight for all 6 sets. The first 2-3 sets should be at an RPE of
8 and as fatigue sets in the RPE should get closer to 9 or even 10. If you can complete all 6 sets
with the same weight without grinding a rep, you can add weight at the next session. If you sense
that at one point you won’t be able to complete all 5 reps in your next set, lower the weight, but
this means that you do not increase it at the next workout. If during a set you know you won’t be
able to get your 5 reps in, rack the weight, rest for 15-20 seconds and finish your set. But this also
means that you do not increase the weight at the next session.

ATHLETIC PERFORMANCE PROGRAM 69

 SATURDAY - LOADED STRETCHING AND CORE

1. LOADED STRETCHING

You go down to the lowest position you can reach for each exercise. When
you are in the position and are holding the dumbbells (or body weight).

When you are in that position you try to “pull with gravity” during the
whole set. This means trying to exaggerate the stretch (for example in a
DB bench press you pull down with the upper back).

The exercises are:

A. Split squat (elevate the front and back leg to allow you to have more
ROM if needed)
B. Hip internal rotation
C. Jefferson curl
D. DB bench press
E. Bar pullover

This week the parameters are:

Set duration: 90 seconds

Number of sets: 2
Rest between sets: 45 seconds

Note: when you have to perform the exercise for both legs independently,
perform all your sets for one side before doing the next one.

CORE ON NEXT PAGE...

ATHLETIC PERFORMANCE PROGRAM 70

 SATURDAY - LOADED STRETCHING AND CORE

2. CORE WORK

A1, A2, B1 and B2 are a superset.

A1. Plank variation A2. Zercher carries

Sets 3 Tempo/Method Hold Sets 3 Tempo/Method Walking
REPS 30-60 sec. REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 30-60s 30-60s 30-60s REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Use a variation for which holding 30-60 seconds is challenging Notes : Avoid leaning back. Straight as upright as you can and contract the abs as if you were
going to get punched in the stomach.

B1. Pallof press B2. Farmer’s walk

Sets 3 Tempo/Method 3030 Sets 3 Tempo/Method Walking
REPS 10-12/side REST PERIOD MINIMAL REPS 40m REST PERIOD 1-2 MIN

SET WARM-UP SETS 1 2 3 4 5 6 SET WARM-UP SETS 1 2 3 4 5 6

REPS 10-12 10-12 10-12 REPS 20m 20m 40m 40m 40m
RPE 8-9 8-9 8-9 RPE 6 7 8-9 8-9 8-9
WEIGHT WEIGHT

Notes : Notes : Walk, don’t run. The key is staying as rigid and stable as possible.

ATHLETIC PERFORMANCE PROGRAM 71