Phase 4: Strength 2

By: Joseph A. Arangio, M.S., C.S.C.S.

"A strength phase places high stresses on the tissue, forcing it to adapt and grow," says Mike Clark, M.S., C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine. The next few weeks are designed to create strong bones, joints and tendons-this, in turn, will allow your muscles to handle the extreme stressors necessary to build lean muscles and reduce fat.

Training Guidelines

Frequency Of Training

Beginner:
If you're new to the iron game (less than 12 months of consistent strength and conditioning experience) consider yourself a beginner. In addition, it's a good idea to follow the beginner plan if you've been away from the gym for two or more months. You will make steady progress with just two sessions each week. Be sure to rest 48 to 72 hours between training days. Monday/Thursday, Tuesday/Friday or Wednesday/Saturday training splits work best. For example, perform Schedule A on Monday and Schedule B on Thursday.

Intermediate/Advanced:
If you have been involved in organized strength training and conditioning exercise for the previous year or more, you're in the Intermediate/Advanced category. Perform three workouts per week, alternating between Schedule A and Schedule B.

Recording Your Workouts

Keep track of the forces used, as well as the number of repetitions completed for each set. We've provided a training log for the Intermediate/Advanced athlete; however, beginners can use the same template by eliminating the third workout in each week.

(Excel) Phase 4 Schedules

Dynamic Warm-Up

Warm up on the stationary cycle or treadmill for five minutes prior to beginning your workout. Your warm up session should increase body temperature and make you sweat, without causing fatigue.

Exercises

Here is the list of recommended exercises for this phase.

RESISTANCE TRAINING EXERCISES
PHASE 4: STRENGTH 2A

• Barbell lunges
  
• Barbell standing deltoid front presses
  
• Dumbbell standing deltoid lateral raises
  
• Dumbbell bent-over deltoid raises:

  

  Dumbbell Bent-Over Deltoid Raises.

• Cable standing triceps press downs
  
• Dips
  
• Machine seated calf flexions

      (Excel) Printable Log Of PHASE 4: STRENGTH 2A.

CORE EXERCISES
PHASE 4: STRENGTH 2C

• Cable standing trunk rotations
  
• Supine trunk rotations

      (Excel) Printable Log Of PHASE 4: STRENGTH 2C.

RESISTANCE TRAINING EXERCISES
PHASE 4: STRENGTH 2B

• Machine standing calf flexions
  
• Machine incline chest presses
  
• Dumbbell standing one-arm rows
  
• Dumbbell flat chest flyes
  
• Machine V-handle lat pulldowns to chest
  
• Cable standing biceps curls
  
• Dumbbell standing biceps curls

      (Excel) Printable Log Of PHASE 4: STRENGTH 2B.

CORE EXERCISES
PHASE 4: STRENGTH 2D

• Supine straight-leg pelvic tilts
  
• Stability ball prone hip extensions:

  

  Stability Ball Prone Hip Extensions.

      (Excel) Printable Log Of PHASE 4: STRENGTH 2D.

CARDIOVASCULAR EXERCISES
PHASE 4: STRENGTH 2C/D

• Treadmill
  
• Stationary cycle

      (Excel) Printable Log Of PHASE 4: STRENGTH 2C/D.

FLEXIBILITY EXERCISES
PHASE 4: STRENGTH 2C/D

• Stability ball kneeling one-arm lat stretches
  
• Seated hurdler stretches
  
• Kneeling calf stretches
  
• Standing quad stretches

      (Excel) Printable Log Of PHASE 4: STRENGTH 2C/D.

Joseph A. Arangio, M.S., C.S.C.S.

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