Main Rep Progressions
20,15,12,10,8,7,6,5,4,3,2,1
Assistance Rep Progressions (Wk1 | Wk2 | Wk3 | Wk4)
- 20: 3x20 | 2x15 | 1x12 | 3x12
- 15: 3x15 | 2x12 | 1x10 | 3x10
- 12: 3x12 | 2x15 | 1x20 | 3x20
- 20,15,12: 20,15,12 | 15,12 | 12 | 20,15,12
- 15,12,10: 15,12,10 | 12,10 | 10 | 15,12,10
- 3x24(8/16): 3x24(8/16) | 2x18(6/12) | 1x15(5/10) | 3x15(5/10)
- 3x18(6/12): 3x18(6/12) | 2x15(5/10) | 1x12(4/8) | 3x12(4/8)
Distance Rep Progressions (Wk1 | Wk2 | Wk3 | Wk4)
- 100: 3x100m | 4x80m | 5x60m | 2x60m
- 80: 3x80m | 4x60m | 5x40m | 2x40m
- 60: 3x60m | 4x40m | 5x20m | 2x20m
- 40: 3x40m | 4x40m | 5x40m | 2x40m
- 20: 3x20m | 4x20m | 5x20m | 2x20m
