| In this series, we've created a 52-week strength and conditioning program to help you look and feel good. Each week we will present a new phase of training to help you maximize your time spent in the gym. |
Phase 4: Strength 2
By: Joseph A. Arangio, M.S., C.S.C.S.
Strength is a virtue. It's defined as the ability to resist force, strain or stress. It's an asset in every aspect of life-mind, body and spirit. In gym-speak strength isn't about big biceps, but rather the ability to move a force from point A to point B with proper technique.
"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
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
 (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
(Excel) Printable Log Of PHASE 4: STRENGTH 2B.
CORE EXERCISES
PHASE 4: STRENGTH 2D
(Excel) Printable Log Of PHASE 4: STRENGTH 2D.
CARDIOVASCULAR EXERCISES
PHASE 4: STRENGTH 2C/D
(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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