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6/12/2012
1
Athlete Profiling: Athlete Profiling: Choosing a Choosing a Periodization System to Maximize Periodization System to Maximize
Individual PerformanceIndividual Performance
Nick Winkelman MSc CSCS,*DDirector of Training SystemsAZ-NSCA State DirectorAthletes’ Performance
Special Thanks
• NSCA
• Athletes’ Performance Staff & Family
• Performance Partners
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2
Objectives: Periodization
• Define and present the basis for using periodization
• Discuss considerations for using periodization
i i di i fil f i• Discuss periodization profiles for Novice, Intermediate and Advanced athletes
• Provide examples based on the Athletes’ Performance Training System
The Basis of PeriodizationPeriodization
‘Creating a Long‐Term Plan’
History of Periodization• Kotov (Olympic Sport, 1917)
– General, Preparatory and Specific Stages
• Matveyev, 1964– Former USSR (Eastern Block)
– Founder of ‘Traditional Theory’
D fi d h ‘ bdi i i f h l– Defined as the ‘subdivision of the seasonal program into smaller periods and training cycles’
(Issurin, 2010, Verkhoshansky and Siff, 2009, Bompa and Haff, 2009)
Preparatory Period Competition Transition
General (GPP) Special (SPP) Main TransitionPre
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Defining Periodization• Kraemer and Häkinnen, 2002
– Defined as ‘programmed variation in the training stimuli with the use of planned rest periods to augment recovery and restoration of an athlete’s potential’
• Mike H. Stone, 2004
– Defined as a ‘logical phasic method of varying training volume, intensity factors, and exercises in order to optimize training progress’
• Verkhoshansky and Siff, 2009
– Defined as the ‘long‐term cyclic structuring of training and practice to maximize performance to coincide with important competitions’
Periodization Cycle Hierarchy
Periodization CyclesPeriodization Cycles DescriptionDescription
Quadrennial Cycle Multi‐year plan: ≥ 4 years≥ 4 years
MacrocycleDescription of complete training period: ≤ 1 year≤ 1 year
M l (Ph )Description of singular training cycle
Mesocycle (Phase)p g g y
or block: 33‐‐4 weeks4 weeks
MicrocycleDescribes the structural unit of a mesocycle: 1 week1 week
WorkoutsDescribes the structural unit of a microcycle: hours/minuteshours/minutes
Periodization Loading ParametersLoading ParametersLoading Parameters DescriptionDescription
Volume Describes the total number of lifts completed in a training session (Ex.4lifts x 4sets x 6reps = 96lifts)
Intensity
Describes the quality of each lift and is measured as power (W), repetition maximum (RM) or percent of 1RM (%1RM)
Volume Load
Describes the total training stimulus and is the recommended variable for tracking loading status (Ex. 4sets x 6reps x 100kg = 2400kg)
RPE (Cybernetics)
Describes the subjective impact the intensity of each lift/session has on an individual (Each lift/session is rated 1‐5 or ↓RPE‐↑RPE)
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Why Periodization?• Decrease risk of overtraining
– Manage fatigue
• Optimize performance over a specific time period– 1‐3 Peak Events (ex. T&F Indoor/Outdoor)
S ti S ( S )– Sporting Season (ex. Soccer)
• Cyclical structure maximizes general and specific preparation
• Accounts for individualization, training status/age and available time periods
Periodization Considerations• Peak Performance is achieved when the correct Periodization Profile is executed
• Driving factors should include…
– Training Goals/Needs
– Training Time Period
– Delayed TransformationDelayed Transformation
– Transfer of Training
– Progressions
– Training Residuals
– Training Status/Level
Delayed Transformation• Fatigue accumulates and gains diminish over the course of a training phase. For desired adaptation to be realized a period of unload/peaking (detraining) should be completed
• Time to peak adaptation is directly related to period of overload
– Ex. 4‐weeks of overload will require 4‐weeks of unload for specific adaptation to peak
(Issurin, 2010, Verkhoshansky and Siff, 2009, Zatsiorsky and Kraemer, 2006)
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Transfer of Training• Sequential or concurrent development of motor abilities will
have a compounding outcome that exhibits positive, negative or no change on performance
• Optimal transfer is the result of complimentary strength and movement qualities being developed in the correct sequence
• Key Consideration…
SpecificityOverload
(Zatsiorsky and Kraemer, 2006)
Progression Hierarchy
Specific Movement
Acceleration Starting Str
Motor abilities should be developed in a logical sequence that is general → specific,
simple → complex and slow → fast
General Movement
Specialized Movement
Front Squat
Hang Clean
Maximal Str
Explosive Str
Training Residuals (Detraining)• Length of time a specific adaptation is sustained during a period of detraining where the training stimulus is removed
• Major Limiting Factors…
– Duration of developmental period (GPP/SPP)
• “Early to ripe, early to rotten”
– Training Age/Status
– Specific Motor Abilities
– Maintenance Work Completed
(Issurin, 2010, Verkhoshansky and Siff, 2009, Zatsiorsky and Kraemer, 2006)
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Training Residuals (Detraining)Adaptive QualityAdaptive Quality Detraining Detraining DescriptionDescription
Aerobic System 30 ± 5 days
↑ Mitochondrial Density ↑ Capillary Density ↑ Aerobic Enzymes ↑ Glycogen Storage
Anaerobic System 18 ± 5 days↑ Anaerobic Enzymes ↑ H+ Buffering ↑ Glycogen Storage
M i l St th 30± 5 d↑ Neural Mechanisms
Maximal Strength 30 ± 5 days↑↑ Myofibrillar Density FT
Strength Endurance 15 ± 5 days↑ Myofibrillar Density ST ↑ Aerobic/Anaerobic Enzymes ↑ Lac c Acid Tolerance
Maximal Speed 5 ± 3 days↑ Motor Control ↑ Neuromuscular Func on ↑ Phosphocrea ne Storage
Training Residuals affect the periodization profile used and should be based on the identified limiting factors in addition to the
structure of the competition phase
Periodization Profiles
‘Novice, Intermediate, Advanced’
Periodization Profiles• Novice: “Traditional Model”
– Matveyev, 1964– Bompa, © 1983– Bompa and Haff, © 2009
• Intermediate: “Non‐Traditional Model”– Poliquin, 1988– Baker et al., 1994,– Stone et al., 2007
• Advanced: “Conjugate Sequence Model”– Verkhoshansky and Siff, © 1993 and © 2009– Bondarchuk, 2007 – Issurin, 2008
(Stone et al., 2007, Plisk and Stone, 2003)
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Novice: “Traditional Model”• Classically: Linear Periodization
– “Wave like changes in volume and intensity”
• Based on competition schedules versus adaptation‐recovery models
– One, Two and Three Peak Models
• Concurrent development of technical cardio• Concurrent development of technical, cardio‐respiratory and strength qualities
– General Preparatory Period (GPP)
– Special Preparatory Period (SPP)
– Competition (C)
– Transition (T)
Traditional Periodization Model
VOLUME
INTENSITY
TECHNIQUE
General (GPP) Special (SPP) Competition Transition
A biTE
NS
ITY Anaerobic
Alactic
SpecificEndurance
Aerobic
Sequential Flat-Loading
INT
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Research Support:
• Subjects: 33m with ≥6 months WT Experience
• Study Design: 12 weeks Non‐Periodized, Linear d d l dPeriodization, Undulating Periodization
• Results: Statistically equal gains in Squat/Bench Press 1RM
for all groups
• Conclusion:When volume is equated there is no difference in strength improvement across periodized and non‐periodized programs
Research Support:
• Subjects: 40m with WT Experience
• Study Design: 14 weeks Linear Periodization, Daily Undulating PeriodizationUndulating Periodization
• Results: Statistically equal gains in Bench Press 1RM for all
groups and no change in MRFD
• Conclusion: Daily undulating and linear periodization models induce similar increases in 1RM strength in previously trained men
Research Support:
• Subjects: 18m/10w with ≥4 weeks WT Experience
• Study Design: 9 weeks Linear, Daily Undulating and Weekly Undulating Periodization
• Results: Statistically equal gains in Bench Press and Leg Press 1RM
• Conclusion: Daily/Weekly undulating and linear
periodization models induce similar increases in 1RM strength in early‐phase training
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Intermediate: “Non‐Traditional Model”• Undulating Periodization
• Increased variation through frequent changes in volume and intensity– Phase
– Weekly
– Daily
• Training Periods characterized as extensive or intensive
• Key Concepts…– Summated Microcycles
– Heavy‐Light Days
• EXTENSIVE
– General Prep
– Endurance
– Hypertrophy
– Metabolic
• INTENSIVE
– Maximal Strength
– Maximal Power
– MxStr Endurance
– MxPwr Endurance
Intermediate: “Non‐Traditional Model”
A mix of both Extensive and Intensive themes should be incorporated across programming
to elicit a progressive training response
Undulating Periodization Model
VOLUME
INTENSITY
General (GPP) Special (SPP) Trans.
TECHNIQUE
Ext I Trans.Int I Ext II Int II Ext III Int III
Comp.
Comp.
Pre Comp.
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Undulating: Summated Microcycles
Theme Track
Hypertrophy
HypertrophyU
ME
LO
AD
3x10-12
4x7-9
5x6-8
3x4-6
Hypertrophy
Unload
W1 W2 W3 W4
VO
LU
Extensive Emphasis(Stone et al., 2007, Plisk and Stone, 2003)
Theme Track
Maximal Strength
Maximal Strength
UM
E L
OA
D
4x4-6
5x3-4
6x2-3
3x2-3
Undulating: Summated Microcycles
Maximal Strength
Unload
W1 W2 W3 W4
VO
LU
Intensive Emphasis(Stone et al., 2007, Plisk and Stone, 2003)
Theme Track
Maximal Power
Maximal Power
Maximal Power
UM
E L
OA
D
OPTION 1
6x3-4
2x2-3
4x3-4
3x2-3
Undulating: Summated Microcycles
Unload
W1 W2 W3 W4
VO
LU
Intensive-Peaking Emphasis(Stone et al., 2007, Plisk and Stone, 2003)
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Theme Track
Maximal Power
Maximal Power
Maximal PowerU
ME
LO
AD
OPTION 26x3-4
3x3-4
4x2-3
2x2-3
Undulating: Summated Microcycles
Unload
W1 W2 W3 W4
VO
LU
Intensive-Peaking Emphasis(Stone et al., 2007, Plisk and Stone, 2003)
Undulating: Daily Heavy/Light
EN
SIT
Y
ng
th (
LB
)
ng
th (
UB
)
REST REST
>85-90% >85-90%
<65-70%<65-70%
INT
E
Max
imal
Str
en
D1 D2 D3 D4 D5 D6 D7
Max
imal
Str
en
Mx
Po
wer
(U
B)
Mx
Po
wer
(L
B)REST REST
REST
Undulating: Daily Heavy/Light
EN
SIT
Y
ng
th (
Mix
)
(Mix
)
REST REST
>85-90%
>75-85%
<65-70%
REST
INT
E
Max
imal
Str
e
D1 D2 D3 D4 D5 D6 D7
Hyp
ertr
op
hy
Mx
Po
wer
(L
B)REST REST
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ng
th (
LB
-Pu
ll)
>85-90%
Undulating: Daily Heavy/Light
EN
SIT
Y
ng
th (
LB
-Pu
sh)
(LB
-Sp
lit)
ng
th (
UB
-Pu
sh)
sh)
REST
>85-90%
>75-85%
<65-70%
>85-90%
h)
<75-85%
Max
imal
Str
en
INT
E
Max
imal
Str
en
D1 D2 D3 D4 D5 D6 D7
Hyp
ertr
op
hy
Max
imal
Str
e
Pw
r-E
nd
(UB
-Pu
s REST
Str
-En
d (
UB
-Pu
s
Research Support:
Weeks 1‐4 (Ext) 5‐8 (Int) 9‐12 (Ext) 13‐16 (Int) 17‐20 (Ext)
Reps 8‐10 3‐4 6‐8 2‐3 4‐6
Sets 3 5 4 5 4
%1RM 75‐80% 85‐90% 80‐85% 90‐95% 85‐90%
# Lifts 24‐30 15‐20 24‐32 10‐15 16‐24
First paper to identify Undulating Periodization as a preferred method of planning for highly trained individuals
Research Support:
• Subjects: 14 FF in Trained State (FF Academy)
• Study Design: 12 weeks Linear and Dailey Undulating d ( k)Periodization (3x per week)
• Results: Both groups improved with greater improvement
in all strength, power and FF specific measures within daily undulating group
• Conclusion: Daily undulating periodization produces superior results in trained FF compared to a linear approach
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Advanced: “Conjugate Sequence Model”• Originally: “Coupled Successive System”
– Yuri Verkhoshansky
• Block Periodization– Accumulation Blocks: Development of specific strength qualities with limited volume load associated with the concurrent development ofassociated with the concurrent development of supporting motor abilities
– Restitution Blocks: Development of specific technical motor abilities with limited volume load associated with the concurrent development of supporting strength qualities
(Issurin, 2010, Verkhoshansky and Siff, 2009, Stone et al., 2007, Plisk and Stone, 2003)
• Unidirectional Concentrated Loading
– Saturate the system with one specific quality with limited concurrent development of other motor abilities that may have a negative affect on performance
– Isolated development of one strength quality can have a potentiation affect on the motor abilities developed in the ne t seq ence of blocks thro gh the concept of dela ed
Advanced: “Conjugate Sequence Model”
next sequence of blocks through the concept of delayed transformation
– Increased concentration of loading allows for heightened stress of specific systems, which is needed to create further adaptation in advanced individuals
(Issurin, 2010, Verkhoshansky and Siff, 2009, Stone et al., 2007, Plisk and Stone, 2003)
Conjugate Sequence: Power Sport
DT
Explosive Strength
DT
Maximal Power
Accumulation I Restitution I Accumulation II Restitution II
Explosive Strength
Maximal Power
Speed Emphasis
Speed Emphasis
(Stone et al., 2007, Plisk and Stone, 2003)
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DT
Maximal Power
DT
MxPower Endurance
Conjugate Sequence: Endurance Sport
Accumulation I Restitution I Accumulation II Restitution II
Maximal Power
Maximal Power
Endurance
VO2peak Aerobic Power
VT Anaerobic
Power
(Stone et al., 2007, Plisk and Stone, 2003)
• Subjects: 15m/6f ≥3yrs Training Elite Junior Skiers
• Study Design: HIT Group 15 (4x4min) sessions over 11days and CT
mixed endurance/strengthmixed endurance/strength
• Results: HIT group significantly improved relative VO2max (6%), PPO at
VT, and repeated jump test compared to CT
– Note: HIT PPO on CMJ/SJ ↓ with no change in Jump Height
• Conclusion: Isolated periods of HIT within a block periodization model
may be more advantageous in improving VO2max values compared to a mixed approach in elite trained alpine skiers
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Considerations for LTAD
Athletes’ Performance Training System
LTAD:Active Start (0Active Start (0‐‐6)6)
FUNdamentals (6FUNdamentals (6‐‐8)8)
Learning to Train (8Learning to Train (8‐‐11)11)
Training to Train (12Training to Train (12‐‐16)16)
NonNon‐‐Periodized Periodized (Diverse Skill and Play (Diverse Skill and Play
Focused)Focused)
Training to Compete (16Training to Compete (16‐‐23+)23+)
Training to Win (19+)Training to Win (19+)
Active for LifeActive for Life
Periodized Periodized
11‐‐NoviceNovice
22‐‐IntermediateIntermediate
33‐‐AdvancedAdvanced
+Sport+Sport
(Adapted from Istvan Balyi, 2009)
Periodization Example
Athletes’ Performance Training System
6/12/2012
16
• CONCLUSION:
– Optimize athletic performance through the use of specific periodization models based on the profile that your athlete falls under.
• QUESTIONS?
@NickWinkelman
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Periodization- Theory and Application REFERENCE (1-33)
1. Baker, D., G. Wilson, and R. Carlyon. Periodization: The Effect on Strength of Manipulating Volume and Intensity. J Strength Cond Res. 8:235-242, 1994.
2. Bompa, T.O., and M.C. Carrera. Periodization Training For Sport. Champaign, IL: Human Kinetics, 2005.
3. Bompa, T.O., and G. Haff. Periodization : theory and methodology of training. Champaign, IL.: Human Kinetics, 2009.
4. Breil, F.A., S.N. Weber, S. Koller, H. Hoppeler, and M. Vogt. Block training periodization in alpine skiing: effects of 11-day HIT on VO2max and performance. Eur J Appl Physiol. 109:1077-1086, 2010.
5. Buford, T.W., S.J. Rossi, D.B. Smith, and A.J. Warren. A comparison of periodization models during nine weeks with equated volume and intensity for strength. J Strength Cond Res. 21:1245-1250, 2007.
6. Garcia-Pallares, J., M. Garcia-Fernandez, L. Sanchez-Medina, and M. Izquierdo. Performance changes in world-class kayakers following two different training periodization models. Eur J Appl Physiol. 110:99-107, 2010.
7. Haff, G. Roundtable Discussion: Periodization of Training- Part 1. J Strength Cond. 26:50-69, 2004.
8. Hartmann, H., A. Bob, K. Wirth, and D. Schmidtbleicher. Effects of different periodization models on rate of force development and power ability of the upper extremity. J Strength Cond Res. 23:1921-1932, 2009.
9. Hoffman, J.R., N.A. Ratamess, M. Klatt, A.D. Faigenbaum, R.E. Ross, N.M. Tranchina, R.C. McCurley, J. Kang, and W.J. Kraemer. Comparison between different off-season resistance training programs in Division III American college football players. J Strength Cond Res. 23:11-19, 2009.
10. Issurin, V. Block Periodization Breackthrough in Sports Training. Michigan, USA: Ultimate Athlete Concepts, 2008.
11. Issurin, V.B. New horizons for the methodology and physiology of training periodization. Sports Med. 40:189-206, 2010.
12. Issurin, V.B., and G. Lustig. Klassifikation, Dauer und praktische Komponenten der Resteffekte von Training. / Classification, duration and practical components of the residual effects of training. / Classification, duree et composantes pratiques des effets residuels en matiere d'entrainement. Leistungssport. 34:55-59;63, 2004.
13. Kraemer, W., and K. Hakkinen. Strength Training for Sport. Malden, MA: Blackwell Publishing, 2000.
14. Kraemer, W.J., and S.J. Fleck. Optimizing strength training : designing nonlinear periodization workouts. Champaign, IL: Human Kinetics, 2007.
15. Kraemer, W.J., and K. Häkkinen. Strength training for sport. Oxford ; Malden, MA: Blackwell Science, 2002.
16. Matveyev, L.P. Problem of Periodization Sport Training [in Russian]. Moscow: FiS Publisher, 1964.
Periodization- Theory and Application 17. Matveyev, L.P. Modern Procedures for the Construction of Macrocycles. Modern
Athlete and Coach. 30:32-34, 1991. 18. Matveyev, L.P. About the Construction of Training. Modern Athlete and Coach.
32:12-16, 1994. 19. Matveyev, L.P., and V.B. Giljatsova. The Dynamics of the Training Load.
Modern Athlete and Coach. 29:16-19, 1991. 20. Peterson, M.D., D.J. Dodd, B.A. Alvar, M.R. Rhea, and M. Favre. Undulation
training for development of hierarchical fitness and improved firefighter job performance. J Strength Cond Res. 22:1683-1695, 2008.
21. Plisk, S., and M. Stone. Periodization Strategies. J Strength Cond. 25:19-37, 2003.
22. Poliquin, C. Football: Five Steps to Increasing the Effectiveness of your Strength Training Program. J Strength Cond. 10:34-39, 1988.
23. Poliquin, C. Classification of Strength Qualities. J Strength Cond. 11:48-50, 1989. 24. Poliquin, C. The Poliquin International Certification Program: Theory Manual 1.
East Greenwhich, RI: Poliquin Performance Center, 2004. 25. Rhea, M.R., S.D. Ball, W.T. Phillips, and L.N. Burkett. A comparison of linear
and daily undulating periodized programs with equated volume and intensity for strength. J Strength Cond Res. 16:250-255, 2002.
26. Siff, M.C., and Y. Verkhoshansky. Supertraining. Rome: Verkhoshansky, 2009. 27. Stone, M.H., H.S. O'Bryant, G. Wilson, and D. Baker. Letter to the Editor. J
Strength Cond Res. 9:125-127, 1995. 28. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of
Manipulating Volume and Intensity. Part 1. J Strength Cond. 21:56-62, 1999. 29. Stone, M.H., K.C. Pierce, G. Haff, and M. Stone. Periodization: Effects of
Manipulating Volume and Intensity. Part 2. J Strength Cond. 21:54-60, 1999. 30. Stone, M.H., M. Stone, and W.A. Sands. Principles and Practice of Resistance
training. Champaign, IL: Human Kinetics, 2007. 31. Verkhoshansky, Y. Programming and Organization of Training. Livonia,
Michigan: Sportivny Press, 1988. 32. Zatsiorsky, V.M. Intensity of Strength Training Facts and theory: Russian and
Eastern European Approach. J Strength Cond. 14:46-57, 1992. 33. Zatsiorsky, V.M., and W.J. Kraemer. Science and Practice of Strength Training.
Champaign, IL: Human Kinetics, 2006.
Program Design Worksheet
M T W T F S S Events Focus Strength ESD Mvt/Plyo/MB Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval NoneJa
n
Playoffs/Active Rest Maintenance Mx Str/Pwr SS/Interval None Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab) Building: Ext I Gen Prep Interval NCM (Stab)Fe
b
Downloading Gen Prep Interval NCM (Stab) Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DC Building: Int I Mx Str Linear CM/DCM
arch
Downloading Mx Str Linear CM/DC Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONT Building: Ext II HYP Interval DC/CONTA
pr
Downloading HYP Interval DC/CONT Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth Jump Building: Int II Mx Str Linear Depth JumpM
ay
Downloading Mx Str Linear Depth Jump Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab) Building: Ext III HYP‐MxStr Multi NCM (Stab)Ju
ne
Downloading HYP‐MxStr Multi NCM (Stab) Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth Jump Building: Int III Exp Str Sport Spec. Depth JumpJu
ly
Downloading Exp Str Sport Spec. Depth Jump Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. Peaking Pre‐Season Peaking Mx Pwr SS/Comp. PeakingA
ug
Pre‐Season Peaking Mx Pwr SS/Comp. Peaking NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneSe
pt
NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneO
ct
NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneN
ov
NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. None NFL Season Maintenance Mx Str/Pwr SS/Comp. NoneD
ec
NFL Season Maintenance Mx Str/Pwr SS/Comp. None