Winter Lifting Program for Blue Devil Women's Volleyball Team

Improve your physical and mental conditioning over winter break with the Blue Devil Women's Volleyball team's comprehensive lifting and conditioning program. Focus on enhancing strength, agility, speed, and power to prepare for the upcoming season. The program includes dynamic warm-ups, core exercises, and detailed instructions for before each lifting session. Stay dedicated, push yourself, and get ready to excel in the upcoming season!

• Winter Conditioning
• Volleyball Training
• Strength and Conditioning
• Athlete Preparation
• Blue Devil Womens Volleyball

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1. BLUE DEVIL WOMENS VOLLEYBALL

2. INTRODUCTION

3. BLUE DEVILS: Over the course of winter break, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all of your hard work from the fall semester go to waste. The following is a packet that includes your lifting and conditioning. The warm-up given should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training cycle. When you return in the spring we will be testing the following in the weight room: Block Jump, Approach Jump. In addition, we will also be testing the 300 Yard Shuttle. I expect improvements on each test and nothing less, NO EXCUSES. Push yourselves hard, good luck, and have a safe and fun break. Contact me if you have any questions about the program or exercise variations. Mike Piper, BS, CSCS, USAW-1 (608) 225-2750 piper.ccsu.edu

4. DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES

5. BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION: COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER BACK EXERCISE FROM COLUMN THREE. DYNAMIC WARM-UP UPPER BODY DAY Regular Jacks 2x10 Split Jacks 2x10 Long Striders 2x10 Seal Jacks 2x10 Push Ups 1x10 LOWER BODY DAY Regular Jacks 2x10 Split Jacks 2x10 Long Striders 2x10 Seal Jacks 2x10 Leg Swings 2x10 each Single Leg Hip Raise 1x10 each Bodyweight Squat 1x10 COMBO DAY Regular Jacks 2x10 Split Jacks 2x10 Long Striders 2x10 Seal Jacks 2x10 Leg Swings 2x10 each Bodyweight Squat 1x10 Push Ups 1x10

6. CORE EXERCISES CORE: 15-30 REPS COLUMN ONE Weighted Toe Touches Weighted Regular Crunch 123 (Count) Crunches Knee Tuck V-Crunch Single Leg V-Crunch Bicycles Wrist Curls Front Plank Front Plank w/ Arm Reach PLANKS: :30-1:30 COLUMN THREE Kneeling Alt. Superman "Y" Superman Dbl. Arm / Leg Superman Superman Deadfish Cobras Single Leg Hip Bridge Double Leg Hip Bridge Single Leg Hip Raise Double Leg Hip Raise Single Leg Hip Raise + Flexion/Extension Single Leg Hip Raise + Adduction/Abduction Hydrants COLUMN TWO Weighted Russian Twists Weighted Diagonal Punch 123 (Count) Crunches Cross-Over Crunch Side Crunch Rocky Twist Prisoner Twist Squirm Side Plank Side Plank Hip Raise Front Plank w/ Leg Raise Side Plank Leg Raise Negetive Sit-Up V-Sit Side Plank Roll Under

7. WINTER LIFTING PROGRAM

8. Blue Devil Sports Volleyball Week 1 December 26th w/up Order Exercise w/up Work set 5 minute circuit 6 - 85% 1 12 - 70% 6 - 95 lbs 12 - bar 10 - bar Sets Core/stability work Power Pull Standing Broad Jump Front Squat RDL Forward Lunge Bar Shrugs (see video on website) 1a 1b 2 3 4 5 5 - 55% 3 - 75% 3 3 3 3 2 2 5 - 60% December 28th w/up Order Exercise w/up Work set 5 minute circuit 6ea - 85% 25 25 8ea 12 - 10-17.5 lbs 12 - 10-20 lbs Sets Core/stability work One Arm DB Push Press Push Ups Inverted Row Incline Letters T-Y-A DB Front Raise Hammer Curls 1 2a 2b 2c 3a 3b 5 - 55% 3 - 75% 3 circuit until all total reps are completed. 2 2 December 30th w/up Order Exercise w/up Work set 5 minute circuit 5 - 77.5% 5 5 - 77.5% 5 - 77.5% :20 hold 10 10ea - bw Sets Core Stability work One Arm DB Clean Tuck Jumps Back Squat One Arm DB Bench Press Pull Up Holds Physio Ball Leg Curl Side Lunge 1a 1b 2a 2b 3 4a 4b 4 - 65% 3 3 3 3 3 2 2 4 - 65% 4 - 65%

9. Blue Devil Sports Volleyball Week 2 January 2nd w/up 5 - 57.5% Exercise w/up 3 - 77.5% 5 - 65% Work set 5 - 87.5% 10 - 75% 10 - bar 10ea - 65 lbs 10ea Sets 3 3 3 3 3 Jump Shrug Back Squat Good Morning Step Ups Internal / External Rotation January 4th w/up 5 - 57.5% Exercise w/up 3 - 77.5% 5 - 65% Work set 5 - 87.5% 10 - 75% 10ea - 25-50 lbs 15 - 2.5 lbs 10 - bar Sets 3 3 3 3 2 Push Press Bench Press One Arm DB Bent Row Letters W Bar Shrugs (:10 hold at top) January 6th w/up Exercise w/up 4 - 65% 5 - 65% 5 - 65% Work set 5 - 77.5% 5 - 77.5% 5 - 77.5% 10 - 15-30 lbs 10 - 65-85 lbs 10ea - 65 lbs Sets 3 3 3 3 2 2 Clean Front Squat DB Floor Press (bench weight) DB Pullover Snatch Grip RDL Split Squat

10. Blue Devil Sports Volleyball Week 1 January 9th w/up Order Exercise w/up Work set 5 minute circuit 4 - 90% 1 8 - 80% 8 - 95 lbs 8ea - 65 lbs 10 - bar Sets Core/stability work Power Pull Standing Broad Jump Front Squat RDL Forward Lunge Bar Shrugs (see video on website) 1a 1b 2 3 4 5 4 - 55% 2 - 75% 3 3 3 3 3 2 5 - 65% January 11th w/up Order Exercise w/up Work set 5 minute circuit 4 - 90% 30 30 5ea 8 - 10-20 lbs 8 - 10-35 lbs Sets Core/stability work One Arm DB Push Press Push Ups Inverted Row Incline Letters T-Y-A DB Front Raise Hammer Curls 1 2a 2b 2c 3a 3b 4 - 55% 2 - 75% 3 circuit until all total reps are completed. 2 2 January 13th w/up Order Exercise w/up Work set 5 minute circuit 4 - 80% 3 4 - 82.5% 4ea - 82.5% :25 hold 8 8ea - bar Sets Core Stability work One Arm DB Clean Tuck Jumps Back Squat One Arm DB Bench Press Pull Up Holds Physio Ball Leg Curl Side Lunge 1a 1b 2a 2b 3 4a 4b 5 - 65% 3 3 3 3 3 2 2 5 - 65% 5 - 65%

11. WINTER CONDITIONING PROGRAM

12. MONDAY WEDNESDAY FRIDAY DATE FARTLEK WORK AGILITY & PLYOMETRICS *See agility/plyo sheet. Choose one different agility and jump rope workout for each week. SHUTTLE WORK NUMBER OF MINUTES: 12 JOG: :30 SPRINT: :30 NUMBER OF REPS: 2 ACTIVITY: 300 yard shuttle test REST: 2:30 between reps GOAL TIME: < 1:05 NUMBER OF REPS: 6 ACTIVITY: 50 yard shuttles REST: :10 between reps 12/26-12-30 NUMBER OF MINUTES: 14 JOG: :30 SPRINT: :30 *See agility/plyo sheet. Choose one different agility and jump rope workout for each week. 01/2-01/6 GOAL TIME: :10 NUMBER OF MINUTES: 16 *See agility/plyo sheet. Choose one NUMBER OF REPS: 4 01/9-01/13 different agility and jump rope workout JOG: :30 ACTIVITY: 100 yard shuttles for each week. SPRINT: :30 REST: :20 between reps GOAL TIME: :20 NUMBER OF REPS: 1 ACTIVITY: 300 yard shuttle test REST: NA GOAL TIME: <1:05 NUMBER OF MINUTES: 18 JOG: :25 SPRINT: :30 WALK: :05 *See agility/plyo sheet. Choose one different agility and jump rope workout for each week. 01/16

13. WEDNESDAY AGILITY & PLYOMETRICS WORKOUT 1: CIRCUIT *SETS: 3 REST: 1:30 EXERCISE WORKOUT 2: BW CIRCUIT *MAX reps in :20, :10 rest inbetween exercises Complete 4 SETS of the circuit REST: 1:30 between SETS EXERCISE Push Ups Blurpees BW Squat Squat Jumps Push Ups WORKOUT 3: 3 CONE DRILL SETS: 10 EACH WAY REST: :20 CONES ARE SPACED 7.5 YARDS APART TIME :30 :30 :30 :30 :30 :30 :30 Jump Rope: High Knees Push Ups Jump Rope: One Legged Jumps Long Striders Jump Rope: One Legged Jumps Seal Jacks Jump Rope: Double Jumps TIME :20 :20 :20 :20 :20 REST :10 :10 :10 :10 :10 1. Begin drill at cone 1 2. From cone 1, SPRINT to cone 2 3. From cone 2, SHUFFLE to cone 3 4. From cone 3, DROP STEP to cone 1 1 Blurpees :30 Blurpees :20 :10 Jump Rope: Half Twisters :30 BW Squat :20 :10 Cross Over Jumping Jack WORKOUT 4: 5-10-5 PRO AGILITY SETS: 20 :30 Blurpees WORKOUT 5: STAR DRILL SETS: 10 REST: :30 BEGIN drill from the * FOR CONES 1-3: Sprint to cone, backpedal to * ex. From *, sprint to cone 1, backpedal back to *. Repeat for cones 2 & 3. CONES 4 & 5: Shuffle to cone, shuffle back to * ex. From *, shuffle to cone 4, shuflle back to * CONES 6-8: Backpedal to cone, sprint to * ex. From *, backpedal to cone 6, sprint to * :20 :10 2 3 WORKOUT 6: ON VB COURT *Pyramid Sprints (down & back = 1): 1, 2, 3, 4, 3, 2, 1 EXERCISE 1 Full Court Sprint in :12 2 Full Court Sprints in :24 3 Full Court Sprints in :36 4 Full Court Sprints in :48 3 Full Court Sprints in :36 2 Full Court Sprints in :24 1 Full Court Sprint in :12 REST: :15 REST 1:00 1:15 1:00 :50 1:00 1:15 1:00 1. Begin drill at cone 1 2. From cone 1, sprint to cone 2 2. Once at cone 2, sprint to cone 3 4. Once at cone 3, sprint and FINSH through cone 1 CONES are spaced 7 yards apart. CONES are spaced 7 yards apart from * start 2 1 2 3 1 * 4 5 3 6 7 8

14. WORKOUT 7: ON VB COURT WORKOUT 8: PLATE CIRCUIT WORKOUT 9: CONE DRILL *Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 4, 4, 2, 2 COMPLETE SET AS FAST AS POSSIBLE! EXERCISE REST :25 :25 :48 :48 3:00 3:00 1:30 1:30 *use a 25 lb. plate THROUGHOUT circuit Complete 3 SETS of the circuit REST: 1:00 between SETS *Below is the set-up for the cones. Repeat 10x through. SETS: 10 REST: 1:00 bet. SETS 2 Full Court Sprints in :24 2 Full Court Sprints in :24 4 Full Court Sprints in :48 4 Full Court Sprints in :48 4 Full Court Sprints in :48 4 Full Court Sprints in :48 2 Full Court Sprints in :24 2 Full Court Sprints in :24 4 2 EXERCISE Squat Jumps Cycled Split Squat Jumps Forward Lunge + Plate Twist Back Squat w/ Plate Seated Punch Back Squat + Plate Punch REPS 10 10ea 5ea 30 6 30 3 1 5 REP 1 REP 2 WORKOUT 10: POOL (3) 1 to 2: Bear Crawl 1 to 2: Side Shuffle 1. PLYOMETRIC CIRCUIT x3 SETS Overhead Backward Lunge 5ea 2 to 3: Sprint 2 to 3: Sprint EXERCISE TIME Side Lunge Rocky Twist 8ea 20 10ea 3 to 4: Back Pedal 4 to 5: Bear Crawl 3 to 4: Crossover Run 4 to 5: Side Shuffle Block Jumps One Leg Later Jumps One Leg Jumps Scissor Jump :30 :30 :30 :30 One Leg RDL + Shoulder Press REP 3 1 to 2: Back Pedal Lateral Jumps :30 2 to 3: Sprint 3 to 4: Back Pedal 4 to 5: Sprint 2. TREADING WATER EXERCISE 3 x :30 treading water 5 x :45 treading water REST :30 :15 3. CONTINUOUS LAPS: 5 min.

15. JUMP ROPE CIRCUIT 1 JUMP ROPE CIRCUIT 2 JUMP ROPE CIRCUIT 3 EXERCISE TIME :30 :30 :30 :30 :30 :30 EXERCISE Toe Taps Double Jumps Half Twister Single Leg Jumps Single Leg Jumps Double Leg Jumps TIME :45 :45 :45 :45 :45 :45 EXERCISE Single Leg Jumps Single Leg Jumps Single Leg Jumps Single Leg Jumps Half Twisters Double Jump TIME 1:00 1:00 1:00 1:00 1:00 1:00 Double Leg Jumps Single Leg Jumps Single Leg Jumps Double Jumps Lateral Jumps Half Twisters

16. ALTERNATIVE EXERCISE LIST

17. OLYMPIC LIFTS Jump Shrug DB Jump Shrug Power Pull DB Power Pull Clean DB Clean LOWER BODY LIFTS Trap Bar Deadlift Sumo Deadlift Leg Press Smith Machine Back Squat Smith Machine Front Squat UPPER BODY LIFTS Bench Press DB Bench Press Incline Press DB Incline Press Shoulder Press DB Shoulder Press ONE LEG LOWER BODY LIFTS Barbell or DB Step Ups Barbell or DB Side Lunge DB Elevated Backward Lunge Barbell or DB Forward Lunge One Arm DB Clean Snatch DB Snatch One Arm DB Snatch Push Press Push Ups Pull Ups Bent Over Row Negetive Pull Ups ONE ARM/BACK UPPER BODY LIFTS One Arm DB Bench Press One Arm DB Incline Press One Arm DB Shoulder Press Inverted Row Seated Row DB Push Press One Arm DB Push Press Clean + Push Press DB Clean + Push Press DB Elevated Split Squat One Leg Leg Press Barbell or DB Bulgarian Squat DB Crossover Step Barbell or DB Lateral Step Up HAMSTRING / LOW BACK LIFTS RDL Glute Ham Raise Physio Ball Leg Curl Good Morning Negetive Glute Ham Raise Medicine Ball Hip Raise Leg Curl (Machine) Lat Pulldown One Arm DB Row One Arm Seated Row One Arm Lat Pulldown Upright Row

18. MAX SHEET

19. SHOULD SHOULD ER ER CLEAN CLEAN SQUAT SQUAT DEADLIFT DEADLIFT PUSH PRESS PUSH PRESS BENCH BENCH DEADLIFT DEADLIFT INCLINE INCLINE B ROW B ROW FLOOR FLOOR MAX CHART MAX CHART MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WS MAX WS MAX WS MAX WS NAME NAME 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% DeLacey, S 0 190 0 125 310 140 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 90 0 0 65 0 35 0 Gasser, D 145 215 130 125 295 130 0 0 0 0 0 0 170 0 0 0 0 0 0 0 0 0 0 0 0 90 0 0 65 0 35 0 Cochran, E 0 210 85 0 290 120 0 0 0 0 0 0 165 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 45 0 35 0 King, B 145 260 95 110 385 125 0 0 0 0 0 0 190 0 0 0 0 0 0 0 0 0 0 0 0 75 0 0 65 0 35 0 Rademacher, J 120 190 95 100 355 125 0 0 0 0 0 0 330 0 0 0 0 0 0 0 0 0 0 0 0 70 0 0 65 0 30 0 Ashley, A 100 175 75 90 395 140 0 0 0 0 0 0 135 0 0 0 0 0 0 0 0 0 0 0 0 65 0 0 65 0 25 0 Bielert, K 100 165 75 75 265 140 0 0 0 0 0 0 135 0 0 0 0 0 0 0 0 0 0 0 0 55 0 0 65 0 25 0 Waddill, J 175 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 65 0 15 0 Porter, A.R. 170 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 15 0 Schumacher, B 170 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 15 0 Le Maitre, E 210 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 15 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

20. 100% 1RM 295 290 285 280 275 270 265 260 255 250 245 240 235 230 225 220 215 210 205 200 195 190 185 180 175 170 165 160 155 150 145 140 135 130 125 120 115 110 105 100 95% 2RM 280.2 275 270 266 261 265 251 247 242 237 232 228 223 218 213 209 204 199 194 190 185 180 175 171 166 161 156 152 147 142 137 133 128 123 118 114 109 104 99 95 .92.5% 3RM 272.8 268 263 259 254 249 245 240 235 231 226 222 217 212 208 203 198 194 189 185 180 175 171 166 161 157 152 148 143 138 134 129 124 120 115 111 106 101 97 92 90% 4RM 265 261 256 252 247 243 238 234 229 225 220 216 211 207 202 195 193 189 184 180 175 171 166 162 157 153 148 144 139 135 130 126 121 117 112 108 103 99 94 90 .87.5% 5RM 258 253 249 245 240 236 231 227 223 218 214 210 205 201 196 192 188 183 179 175 170 166 161 157 153 148 144 140 135 131 126 122 118 113 109 105 100 96 91 87 85% 6RM 250 246 242 238 233 229 225 221 216 212 208 204 199 195 191 187 182 178 174 170 165 161 157 153 148 144 140 136 131 127 123 119 114 110 106 102 97 93 89 85 .82.5% 7RM 240 239 235 231 226 222 218 214 210 206 202 198 193 189 185 181 177 173 169 165 160 156 152 148 144 140 136 132 127 123 119 115 111 107 103 99 94 90 86 82 80% 8RM 236 232 228 224 220 216 212 208 204 200 196 192 188 184 180 176 172 168 164 160 156 152 148 144 140 136 132 128 124 120 116 112 108 104 100 96 92 88 84 80 .77.5% 9RM 228 224 220 217 213 209 205 201 197 193 189 186 182 178 174 170 166 162 158 155 151 147 143 139 135 131 127 124 120 116 112 108 104 100 96 93 89 85 81 77 75% 10RM 221 217 213 210 206 202 198 195 191 187 183 180 176 172 168 165 161 157 153 150 146 142 138 135 131 127 123 120 116 112 108 105 101 97 93 90 86 82 78 75 .72.5% 11RM 213 210 206 203 199 195 192 188 184 181 177 174 170 166 163 159 155 152 148 145 141 137 134 130 126 123 119 116 112 108 105 101 97 94 90 87 83 79 76 72 70% 12RM 206 203 199 196 192 189 185 182 178 175 171 168 164 161 157 154 150 147 143 140 136 133 129 126 122 119 115 112 108 105 101 98 94 91 87 84 80 77 73 70 .67.5% 13RM 199 195 192 189 185 182 178 175 172 168 165 162 158 155 151 148 145 141 138 135 131 128 124 121 118 114 111 108 104 101 97 94 91 87 84 81 77 74 70 67 65% 14RM 191 188 185 182 178 175 172 169 165 162 159 156 152 149 146 143 139 136 133 130 126 124 120 117 113 110 107 104 100 97 94 91 87 84 81 78 74 71 68 65 .62.5% 15RM 184 181 178 175 171 168 165 162 159 156 153 150 146 143 140 137 134 131 128 125 121 118 115 112 109 106 103 100 96 93 90 87 84 81 78 75 71 68 65 62 60% 16RM 177 174 171 168 165 162 159 156 153 150 147 144 141 138 135 132 129 126 123 120 117 114 111 108 105 102 99 96 93 90 87 84 81 78 75 72 69 66 63 60 .57.5% 17RM 169 166 163 161 158 155 152 149 146 143 140 138 135 132 129 126 123 120 117 115 112 109 106 103 100 97 94 92 89 86 83 80 77 74 71 69 66 63 60 57 55% 18RM 162 159 156 154 151 148 145 143 140 137 134 132 129 126 123 121 118 115 112 110 107 104 101 99 96 93 90 88 85 82 79 77 74 71 68 66 63 60 57 55 .52.5% 19RM 154 152 149 147 144 141 139 136 133 131 128 126 123 120 118 115 112 110 107 105 102 99 97 94 91 89 86 84 81 78 76 73 70 68 65 63 60 57 55 52 50% 20RM 147 145 142 140 137 135 132 130 127 125 122 120 117 115 112 110 107 105 102 100 97 95 92 90 87 85 82 80 77 75 72 70 67 65 62 60 57 55 52 50

21. 100% 1RM 95 90 85 80 75 70 65 60 55 50 45 40 35 30 95% 2RM 90 86 81 76 71 66 61 57 52 47 42 38 33 28 .92.5% 3RM 87 83 78 74 69 64 60 55 50 46 41 37 32 27 90% 4RM 85 81 76 72 67 60 58 54 49 45 40 36 31 26 .87.5% 5RM 83 78 74 70 65 61 56 52 48 43 39 35 30 25 85% 6RM 80 76 72 68 63 59 55 51 46 42 38 34 29 24 .82.5% 7RM 78 74 70 66 61 57 53 19 45 41 37 33 28 23 80% 8RM 76 72 68 64 60 56 52 46 44 40 36 32 27 22 .77.5% 9RM 73 69 65 62 58 54 50 45 42 38 34 31 26 22 75% 10RM 71 67 63 60 56 52 48 43 41 37 33 30 25 21 .72.5% 11RM 66 65 61 58 54 50 47 42 39 36 32 29 24 20 70% 12RM 68 63 59 58 52 49 45 40 38 35 31 28 23 20 .67.5% 13RM 64 60 57 56 50 47 43 39 37 33 30 27 22 19 65% 14RM 61 58 55 54 48 45 42 37 35 32 29 26 21 18 .62.5% 15RM 59 56 53 52 46 43 40 36 34 31 28 25 20 18 60% 16RM 57 54 51 48 45 42 39 34 33 30 27 24 19 17 .57.5% 17RM 54 51 48 46 43 40 37 33 31 28 24 23 18 16 55% 18RM 52 49 46 44 41 38 35 31 30 27 23 22 17 16 .52.5% 19RM 49 47 44 42 39 36 34 30 28 26 22 21 16 15 50% 20RM 47 45 42 40 37 35 32 29 27 25 21 20 15 15 BODY WEIGHT CHART 1/2 BW 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 1/4 BW 25 28 30 33 35 38 40 43 45 48 50 53 55 58 60 63 65 68 70 73 75 78 80 1/3 BW 33 36 40 43 46 50 53 56 59 63 66 69 73 76 79 83 86 89 92 96 99 102 106 2/3 BW 67 73 79 86 92 99 106 112 119 125 132 139 145 152 158 165 172 178 185 191 198 205 211 3/4 BW 75 83 90 98 105 113 120 128 135 143 150 158 165 173 180 188 195 203 210 218 225 233 240 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320