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.
The next four weeks are designed to compliment the past 10 months of training. If you're just getting started, be sure to pick up the first eight installments of this series.
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 9: STRENGTH 4A
- Machine single-leg leg presses
- Barbell standing hip extensions
- BB standing shoulder presses
- Machine lat pulldowns:
Machine Lat Pulldowns.
- DB seated deltoid scaptions
- Machine standing lat extensions
- Machine leg press calf flexions
 (Excel) Printable Log Of PHASE 9: STRENGTH 4A.
CORE EXERCISES
PHASE 9: STRENGTH 4C
- Trunk raises with medicine ball
(Excel) Printable Log Of PHASE 9: STRENGTH 4C.
RESISTANCE TRAINING EXERCISES
PHASE 9: STRENGTH 4B
(Excel) Printable Log Of PHASE 9: STRENGTH 4B.
CORE EXERCISES
PHASE 9: STRENGTH 4D
- Cable standing trunk rotations
- Cable standing trunk chops
(Excel) Printable Log Of PHASE 9: STRENGTH 4D.
CARDIOVASCULAR EXERCISES
PHASE 9: STRENGTH 4C/D
(Excel) Printable Log Of PHASE 9: STRENGTH 4C/D.
FLEXIBILITY EXERCISES
PHASE 9: STRENGTH 4C/D
- Standing lateral thigh stretches
- Side-lying quadriceps stretches
- Seated single-leg hamstring stretches
- Standing adductor stretches
(Excel) Printable Log Of PHASE 9: STRENGTH 4C/D.
Joseph A. Arangio, M.S., C.S.C.S.
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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.
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