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 By: Andy Chasse
For me, it used to be 100% strength training 100% of the time. Strength, strength, strength. Strength, even if I had an existing problem that needed the use of other modes to be fixed. Only recently have I realized just how crucial training phases are to one's program. They draw spotlight to different aspects of training for strictly defined periods of time. This concept is especially dominant in sport specific training as if allows for altered focus as the athletes move from off-season to pre-season and then to in-season. Training phases can be broken down into a multitude of categories. Core, conditioning, hypertrophy, strength, power, and peak are a few of the most common. As the names suggest, each phase is mainly concerned with improving that particular aspect of the athlete.
  Click Image To Enlarge.Author, Andy Chasse: "Only Recently Have I Realized Just How Crucial Training Phases Are To One's Program." There should be several clearly defined goals that state exactly what the athlete should be gaining from this specific portion of the training. In addition, it may help to write an even more general set of emphasis statements to give a more basic idea of this phase's purpose. A pre-season block for a collegiate lacrosse team may look something like this:
Minor Emphasis: Goal: Increase overall work capacity and endurance levels, retain top speed for an increased duration, improve core strength necessary for phase II speed/power training. The emphases are very broad, while the goals are a bit more specific. Not number crunching specific though, that's not the point here. We're not necessarily looking to hit certain numbers on certain exercises, but simply an increase in that area, be it 10 lbs or 100 lbs, 1 second or 10 seconds. Something important to notice: the last goal listed. It talks about building the strength necessary for the next phase. That's the other big concept here. You want each phase to lead into the next. All of your training builds off of itself. You want to meet the expectations of each phase to ensure that you are ready for the following.
 Click Image To Enlarge.All Of Your Training Builds Off Of Itself. The addition of planned training phases into your program is the one of the big logical steps towards your goals. If implemented properly, it can super-speed your progress.
Now that we've talked about what training phases are and how they can be used effectively, let's go into an explanation of each type of phase. There are a few staple phase focuses that you will see consistently showing up in programs.
You non-competitive athletes don't need to worry too much about the power, peak, or recovery phases. Don't even pay attention to them. The first four on that list are going to be used most often. Depending on your goals, you may not even have to worry much about the conditioning phase. For the competitive guys, you're probably going to want to pay attention to those last three. They're kind of a big deal, if you know what I'm saying.
Okay, so now we've got the phases listed. You're probably sitting there with a blank look on your face thinking... "that's all fine and great, but what now?" Chill out for a second and breathe. It's actually very easy. Keep reading.
Work during this phase may include high volume weights, circuit training, GPP (general physical preparedness), or whatever floats your pretty little boat. The focus may be aerobic or anaerobic. Either way, you're getting into some serious shape here. Utilize this phase in blocks of 4-6 weeks.
 Click Image To Enlarge.This Is Generally A High Volume Period Of Training.
The phase that many of you were probably looking forward to the whole time. I won't lie...I sure was. Depending on the length of the overall program, you may also spend up to 8 weeks here.
We are focusing strongly on the athletic characteristics here. Speed, agility, and explosion. Mostly explosion. The purpose of this phase is to train you to react quickly and explosively. Don't spend longer than 4 weeks in the power phase. It can be extremely taxing on your body and the last thing you want this far into the program is an injury. Related Speed And Agility Articles:
 Click Image To Enlarge.This Additional Phase Is Most Often Seen In Powerlifting And Olympic Lifting.
Okay, so now we've covered the use of the training phase and I've even given you an explanation of each particular phase. Now I think we might actually be ready to move on to the actual design of a training phase for the weekend warrior. I'm a big fan of that term so I will be using it often. Just ignore it and read instead "dedicated, non-competitive gym-goer." If you're reading this particular section, you're probably not a competitive athlete. Or maybe you are and you're just very bored. Let's just assume you're not. Throw out power, peak, and recovery. We're not even going to look at those just yet. So here's what we're dealing with then:
Just four distinct phases. Not near as intimidating as the original seven, right? Good. So now comes the question... "What exactly do we do with these four distinct phases that aren't near as intimidating as the original seven?" Again, take a deep breath and keep reading. First I'm going to go over the different types of exercises and training aspects that will be used and applied during each phase.
All of your work is going to be extremely light during this phase. Remember the last one we talked about, recovery? Yeah, this is very similar to recovery, but a little more intense. During this phase you're going to be performing some dynamic core exercises along with a tiny bit of pre-hab work for your problem areas.
 Click Image To Enlarge.All Of Your Work Is Going To Be Extremely Light During This Phase.
We'll break this down into three days. There will be very little volume. But don't worry... you volume junkies will get your fix after these relaxing couple of weeks.
Day 2: Upper Body, Core, Rotator Cuff
Day 3: Lower Body, Core, Hip Flexor
See, relatively low volume. The few weight-bearing exercises should be limited to a very low intensity. Sets and reps are listed. This is a single week of the Core/Stabilization phase. I recommend that you do not stay in this phase for longer than two weeks unless one of your problem areas is really flaring up.
We're going to spend 5 weeks in this phase. The goal here is to continue to improve core strength and to become conditioned both aerobically and anaerobically. We're jumping up to 4 days a week now.
3 sets of 10 reps - week 3 and 4
30 seconds left arm 30 seconds overhead 30 seconds mountain climbers 30 seconds burpees
  Click Image To Enlarge.Mountain Climbers. Note: Video Conatins Mountain Climbers And Power Jumps.
 Click Here For A Printable Log Of Day 1: Squat.
Day 2: Active Recovery
Tuck jumps: 2 sets of 10 reps Lunge jumps: 2 sets of 10 reps
Click Here For A Printable Log Of Day 2: Active Recovery.
Day 3: Bench Press
3 sets of 10 reps - week 3 and 4
30 seconds jumping jacks 30 seconds burpees 30 seconds jumping jacks 30 seconds mountain climbers
  Click Image To Enlarge.Jumping Jacks. Video Guides:
Windows Media -
Video iPod
Click Here For A Printable Log Of Day 3: Bench Press.
Day 4: Deadlift
3 sets of 10 reps - week 3 and 4
30 seconds left arm 30 seconds overhead 30 seconds mountain climbers 30 seconds burpees
Deload Day 2: Active Recovery
Tuck jumps: 2 sets of 10 reps Lunge jumps: 2 sets of 10 reps
Deload Day 3: Bench Press
Deload Day 4: Deadlift
Day 2: Active Recovery
Tuck jumps: 2 sets of 10 reps Lunge jumps: 2 sets of 10 reps
Day 3: Bench Press
Day 4: Deadlift
You should notice that the reps have decreased a bit and that most of the exercises are now gym based. There are also a lot more exercises now. We're trying to get away from the endurance aspect during this phase and focus more on the building of muscle. We're not so focused on the core anymore because at this point the entire posterior chain should definitely be up to par.
Deload Day 2: Active Recovery
Tuck jumps: 2 sets of 10 reps Lunge jumps: 2 sets of 10 reps
Deload Day 3: Bench Press
Deload Day 4: Deadlift
 Click Image To Enlarge.You Probably Look Like You Can Move Some Serious Weight Now.
Day 2: Squat
45 seconds left arm 45 seconds overhead
Day 3: Active Recovery
Tuck jumps: 2 sets of 10 reps Lunge jumps: 2 sets of 10 reps
Day 4: Bench Press & Triceps
Day 5: Deadlift
We're mostly using heavy compound exercises in this phase. We're not so concerned with muscle anymore. It's strength time. Leg press was replaced with the more demanding split squat. A very low rep clean and press was added in on the first bench day. Heck, we even added a second bench day just to wreck the triceps. The dips and pullups are now weighted. And we have switched over from any row variation to the more compound bent rows. These are the big changes and they are all very conducive to strength gains. The fourth and final week of this program will be dedicated to... yep, you guessed it! Deloading! Aren't you excited? I know I am. I sure do love me a good deload. This deload will be structured exactly like the deloads from the previous phases. Very simple. Related Strength Articles:
Congratulations Mr. or Mrs. Weekend Warrior! You've now made it through an entire training program, phases and all. It's a tough process, but you'll find that with the help of training phases to shift your focus to different aspects of the training, your progress will skyrocket. From here you have a couple of options. You can move on to a new program or move into another 4 week strength phase. Whatever you choose, just remember to stay with the phase mentality and you will continue to progress!
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