Phase 10: Power 3

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

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 10 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 10: POWER 3A

• Barbell clean-grip deadlifts
  
• Squat jumps
  
• Barbell clean pulls from floor
  
• Box jumps
  
• Barbell rack cleans
  
• Single-leg stride jumps
  
• Stability ball supine hip extension knee flexions
  

  Stability Ball Supine Hip Extension Knee Flexions

• Dumbbell standing scapular elevations
  
• Dumbbell standing deltoid lateral raises
  
• Machine leg press calf flexions

      (Excel) Printable Log Of PHASE 10: POWER 3A.

CORE EXERCISES
PHASE 10: POWER 3C

• Stability ball supine trunk rotations
  

  Stability Ball Supine Trunk Rotations

• Stability ball trunk lateral flexions

      (Excel) Printable Log Of PHASE 10: POWER 3C.

RESISTANCE TRAINING EXERCISES
PHASE 10: POWER 3B

• Barbell high hang clean pulls
  
• Barbell standing push presses
  
• Medicine ball rotational tosses
  
• Medicine ball chest passes
  
• Barbell incline chest presses
  
• Dumbbell standing lat rows (bilateral):

  

  Dumbbell Standing Lat Rows (Bilateral).

• Dumbbell incline chest presses
  
• Bodyweight lat pull ups
  
• Dumbbell seated calf dorsiflexions

      (Excel) Printable Log Of PHASE 10: POWER 3B.

CORE EXERCISES
PHASE 10: POWER 3D

• Stability ball supine reverse torso curls
  
• Stability ball supine hip extensions
  

  Stability Ball Supine Hip Extensions.

      (Excel) Printable Log Of PHASE 10: POWER 3D.

CARDIOVASCULAR EXERCISES
PHASE 10: POWER 3C/D

• Treadmill
  
• Stationary cycle

      (Excel) Printable Log Of PHASE 10: POWER 3C/D.

FLEXIBILITY EXERCISES
PHASE 10: POWER 3C/D

• Seated spinal rotations
  
• 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 10: POWER 3C/D.

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

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