Dear Thomas White,

*1.Would it be possible for you to post some of the details of the program? *

1^{st }day

Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series.

Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets.

2^{nd }day

Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series

Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets.

3^{rd }day

Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series

Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary.

4^{th }day

Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2

The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series

5^{th }day

Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series

Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min.

6^{th }day

Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7

The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between sets.

7^{th }day

Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.

8^{th }day

Barbell squats (85-90%) 4-5 x 1-3 using the interval method

In the interval method it is possible to execute one series of several sets consisting of 1-2 repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions the rest pause is 30-40 seconds; in the second set of 2-3 repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the rest pauses is 60-90 seconds and in the in the 4^{th }set there is one repetition.

9^{th }day

Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.

10^{th }day

Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8^{th }day program)

11^{th }day

Depth jumps (0.75 m.) 2 x 10, (1.10 m.) 1 x 10. Rest interval between sets is 10-12 min.

Jump out of squat with bar (40%) 8 x 10 (6). Rest interval between sets is 60 sec and 10-12 min between series.

12^{th }day

Depth jumps (0.75 m.) 2 x 10 and (0.10 m.) 2 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 6 x 8 (2). Rest interval between set is 30 sec and 8-12 min between series.

13^{th }day

Depth jumps (0.75 m.) 3 x 10 and (0.10 m.) 1 x 10 Rest is 8-10 min between series..

Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 60 sec and 8-12 min between series.

14^{th }day

Depth jump (0.75 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 8 x 8 (2). Rest interval between sets is 30 sec and 8-12 min between series.

15^{th }day

Depth jumps (0.75 m.) 2 x 10 and (1.10) 2 x 10. Rest interval is 8-10 min between series..

Squat jumps with bar (40%) 6 x 10 (2). Rest interval between sets is 10 sec and 8-12 min between series.

16^{th }day

Depth jumps (0.75 m.) 2 x 1 and (1.10m.) 2 x 10. Rest is 6-8 min between series.

Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 30 sec and 8-12 min between series.

17^{th }day

Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min between series.

Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 10 sec and 8-12 min between series.

18^{th }day

Depth jumps (0.75 m.) 4 x 10. Rest, 8-10 min.

Squat jumps with bar (40-%) 10 x 10 (2-3) Rest interval between sets is 30 sec and 8-12 min between series.

** **

19^{th }day

Jumps on to a box (0.4-0. 5 m.) 4 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-12 min.

20^{th }day

Depth jumps (1.10 m.) 4 x 40. Rest is 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2). Rest interval between sets is 10 sec, between series is 8-12 min.

21^{st }day

Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.

Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 10-12 min.

22^{nd }day

Jumps on to a box (0.5-0. 6 m.) 6 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-15 min.

23^{rd }day

Depth jumps (1.10 m.) 10 x 10 (2-3). Rest is 8-10 min between series.

Squat jumps (40%).Rest interval between sets is 10 sec, between series is 8-12 min.

24^{th }day

Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.

Jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.

25^{th }day

Jumps on to a box (0.7-0.8 m.) 5 x 50 (3) Rest interval between sets is 2-3 min, between series is 10-15 min.

26^{th }day

Squat jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.

27^{th }day

Jumps with bar (40%) 10 x 10 (3-4). Rest interval between sets is 10 sec, between series is 10-15 min.

28^{th }day

Jumps on to a box (0.7 – 0.8m.) 6 x 50 (3) Rest interval between sets is 2 min, between series is 10-15 min.

*2. What would be the primary differences between bobsled planning and American Football planning?*

The specific main differences should be pointed out by bobsled and American Football coaches so I could answer you only by generic point of view. I think that these differences could be related with the fact that AF players need also to develop specific endurance. So, the AF training model should be more complex.

Yuri Verkhoshansky