(see link for student workout sheet for actual lifts)
Week 1:
Lesson: Fundamentals of all lifts and spotting techniques. Teacher demonstrations and student guided practice.
Week 2:
Sets/Reps: Core Lifts: 3 x 3 Auxiliary Lifts: 10 x 8 x 6
Week 3:
Sets/Reps: Core Lifts: 5 x 5 Auxiliary Lifts: 10 x 10
Week 4:
Sets/Reps: Core Lifts: 5 x 4 x 3 x 2 x 1 Auxiliary Lifts: 12 x 12
Week 5:
Sets/Reps: Core Lifts: 10 x 8 x 6 Auxiliary Lifts: 10 x 8 x 6
Week 6:
Sets/Reps: Core Lifts: 3 x 3 Auxiliary Lifts: 10 x 8 x 6
Week 7:
Lesson: Super Cougar Testing
Week 9:
Sets/Reps: Core Lifts: 3 x 3 Auxiliary Lifts: 10 x 8 x 6
Week 10:
Sets/Reps: Core Lifts: 5 x 5 Auxiliary Lifts: 10 x 10
Week 11:
Sets/Reps: Core Lifts: 5 x 4 x 3 x 2 x 1 Auxiliary Lifts: 12 x 12
Week 12:
Sets/Reps: Core Lifts: 10 x 8 x 6 Auxiliary Lifts: 10 x 8 x 6
Week 13:
Sets/Reps: Core Lifts: 3 x 3 Auxiliary Lifts: 10 x 8 x 6
Week 14:
Sets/Reps: Core Lifts: 3 x 3 Auxiliary Lifts: 10 x 8 x 6
Week 15:
Sets/Reps: Core Lifts: 5 x 5 Auxiliary Lifts: 10 x 10
Week 16:
Sets/Reps: Core Lifts: 5 x 4 x 3 x 2 x 1 Auxiliary Lifts: 12 x 12
Week 17:
Lesson: Super Cougar Testing
Week 18:
Lesson: Final Review and Exam
