Phase 8: Power 2.

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

This is explosive power training. And everyone can benefit from a little more power. Maybe you're negotiating a jump-turn through waist-deep powder on the slopes. Perhaps you'll hurdle an opponent to catch the winning touchdown pass on the beach.

Over the next four weeks you will jump, twist and leap your way to a more explosive, powerful physique. Perform the exercises quickly and with proper form. The added muscle is a benefit too. Just remember to skip the prune smoothie next time.

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 8 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 8: POWER 2A

• Barbell rack cleans
  
• Barbell squats
  
• Squat jumps
  
• Barbell lunges
  
• Single-leg stride jumps
  
• Stability ball supine hip extension knee flexions
  

  Stability Ball Supine Hip Extension Knee Flexions

• Dumbbell standing biceps curls
  
• Dumbbell flat triceps extensions
• Machine leg press calf flexions

      (Excel) Printable Log Of PHASE 8: POWER 2A.

CORE EXERCISES
PHASE 8: POWER 2C

• Medicine ball rotational tosses
• Cable standing trunk rotations
  

      (Excel) Printable Log Of PHASE 8: POWER 2C.

RESISTANCE TRAINING EXERCISES
PHASE 8: POWER 2B

• Barbell flat chest presses
  
• Medicine ball chest passes
  
• Barbell standing push presses
  
• Medicine ball overhead shoulder throws
• Dumbbell incline chest presses
  
• Dumbbell standing lat rows
• Body weight lat pull-ups
  
• Dumbbell incline chest flyes
• Machine standing calf flexions
  

      (Excel) Printable Log Of PHASE 8: POWER 2B.

CORE EXERCISES
PHASE 8: POWER 2D

• Medicine ball stability ball flat lat pullover throws
• Trunk raises with medicine ball

      (Excel) Printable Log Of PHASE 8: POWER 2D.

CARDIOVASCULAR EXERCISES
PHASE 8: POWER 2C/D

• Treadmill
  
• Stationary cycle

      (Excel) Printable Log Of PHASE 8: POWER 2C/D.

FLEXIBILITY EXERCISES
PHASE 8: POWER 2C/D

• Seated spinal rotations
  
• Side lying quadriceps stretches:

  

  Side Lying Quadriceps Stretches.

• Supine single-leg hamstring stretches
  

  Supine Single-Leg Hamstring Stretches

• Supine shoulder stretches with hands behind head

      (Excel) Printable Log Of PHASE 8: POWER 2C/D.

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

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