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Phase Two of the AMP trainer is called the application phase. You've worked hard to lay the groundwork in the function phase, and now you're in a position to move the weight with greater intensity. So, be prepared to add a little weight and turn up your own efforts.
You can move the weight with greater intensity by slowing the lifts down or speeding them up. Changes in intensity will transfer over to much better size and strength gains in Phase Three, and bigger power gains in Phase Four.
The optimal word to remember throughout this phase is "control." We want to perfect the movements in the application phase so we can add some new twists and increase the difficulty in the last two phases.
AMP Phase Two
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Phase Two Training
You're going to perform three full-body training workouts per week. Every workout will include 4 sets of 8 reps for each exercise. You do full-body days because I don't think you're prepared for an extensive partial-body workout just yet, but you're almost there. During this application phase, you'll grow stronger and more confident with each lift.
You may notice that during this phase the workouts will be a little more difficult. You will have one fewer day of rest. Stay consistent and realize that it's going to take a lot to push though your workouts. It's not going to be easy. You have to keep your head in the game to finish strong.
In this phase, you're also increasing your cardio workouts to three times per week. The cardio workouts vary in length and intensity. Use them to broaden your energy perspective and prepare your body to work harder over an extended period of time.
Phase Two Split
- Day 1: Full-body training
- Day 2: Alactic-aerobic cardio
- Day 3: Full-body training
- Day 4: Cardiac output training
- Day 5: Full-body training
- Day 6: Cardiac power
- Day 7: Rest
Phase Two Nutrition
In Phase Two you eat one fruit or vegetable with each meal. You're doing this so you can learn how to create more balanced meals for yourself and increase your fiber intake. Fruit and vegetables are important parts of a healthy diet. They are packed with micronutrients, rich in energy, and full of fiber.
Great vegetable sources that are high in fiber are kale, spinach, and broccoli. For high-fiber fruit, grab apples, blueberries, raspberries, or strawberries. Remember to keep your portion sizes in control. Just because you can eat raspberries doesn't mean you need to eat a whole pound of them at every meal.