52-Week Strength & Conditioning Series - Phase 10: Power 3.

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.

This installment focuses on power development, and injury prevention for any sporting activities you may engage in. Remember, the following four weeks are designed to complement the past 11 months of training.

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.


Resistance Training Exercises

Stability Ball Hip Extension
Phase 10: Power 3A

      spreadsheet (Excel) Printable Log Of Phase 10: Power 3A

Core Exercises

trunk Rotations
Phase 10: Power 3C

      spreadsheet (Excel) Printable Log Of Phase 10: Power 3C

Resistance Training Exercises

Medicine Ball Chest Pass
Phase 10: Power 3B

      spreadsheet (Excel) Printable Log Of Phase 10: Power 3B

Core Exercise

Stability ball supine hip extension
Phase 10: Power 3D

      spreadsheet (Excel) Printable Log Of Phase 10: Power 3D

Cardiovascular Exercises

Phase 10: Power 3C/D

      spreadsheet (Excel) Printable Log Of Phase 10: Power 3C/D

Flexibility Exercises

Hamstring stretch
Phase 10: Power 3C/D

      spreadsheet (Excel) Printable Log Of Phase 10: Power 3C/D

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