52-Week Strength & Conditioning Series - Phase 9: Strength 4.

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 complement 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

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 9 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

Resistance Training Exercises

Phase 9: Strength 4A

      spreadsheet (Excel) Printable Log Of Phase 9: Strength 4A

Core Exercises

Phase 9: Strength 4C

      spreadsheet (Excel) Printable Log Of Phase 9: Strength 4C

Resistance Training Exercises

Incline Dumbbell Press
Phase 9: Strength 4B

      spreadsheet (Excel) Printable Log Of Phase 9: Strength 4B

Core Exercises

Wide-Grip lat pulldown
Phase 9: Strength 4D

      spreadsheet (Excel) Printable Log Of Phase 9: Strength 4D

Cardiovascular Exercises

Phase 9: Strength 4C/D

      spreadsheet (Excel) Printable Log Of Phase 9: Strength 4C/D

Flexibility Exercises

Phase 9: Strength 4C/D

      spreadsheet (Excel) Printable Log Of Phase 9: Strength 4C/D


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