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52-Week Strength & Conditioning Series - Phase 4: Strength 2

In this series, we've created a 52-week strength and conditioning program to help you look and feel good. Each few weeks, we will present a new phase of training to help you maximize your time spent in the gym.

Strength is a virtue. It's defined as the ability to resist force, strain or stress. It's an asset in every aspect of life: mind, body and spirit. In gym-speak, strength isn't about big biceps, but rather the ability to move a force from point A to point B with proper technique.

"A strength phase places high stresses on the tissue, forcing it to adapt and grow," says Mike Clark, M.S., C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine. The next few weeks are designed to create strong bones, joints and tendons—this, in turn, will allow your muscles to handle the extreme stressors necessary to build lean muscles and reduce fat.

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 4 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

Barbell Bench Press

Phase 4: Strength 2A
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

    See printable log
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    See printable log
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    See printable log
  • Standing Military Press Standing Military Press

    Standing Military Press

    See printable log
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    See printable log
  • Dips - Chest Version Dips - Chest Version

    Dips - Chest Version

    See printable log
  • Barbell Seated Calf Raise Barbell Seated Calf Raise

    Barbell Seated Calf Raise

    See printable log

      (Excel) Printable Log Of Phase 4.

Core Exercises

Phase 4: Strength 2C
  • Standing Cable Wood Chop Standing Cable Wood Chop

    Standing Cable Wood Chop

    See printable log
  • Russian Twist Russian Twist

    Russian Twist

    See printable log

      (Excel) Printable Log Of Phase 4.

Resistance Training Exercises

Standing Biceps Cable Curl

Phase 4: Strength 2B
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    See printable log
  • Machine Bench Press Machine Bench Press

    Machine Bench Press

    See printable log
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    See printable log
  • Dumbbell Flyes Dumbbell Flyes

    Dumbbell Flyes

    See printable log
  • V-Bar Pulldown V-Bar Pulldown

    V-Bar Pulldown

    See printable log
  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

    See printable log
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    See printable log

      (Excel) Printable Log Of Phase 4.

Core Exercises

Phase 4: Strength 2D
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions)

    See printable log
  • Pelvic Tilt Into Bridge Pelvic Tilt Into Bridge

    Pelvic Tilt Into Bridge

    See printable log

      (Excel) Printable Log Of Phase 4.

Flexibility Exercises

Phase 4: Strength 2C/D
  • Chest Stretch on Stability Ball Chest Stretch on Stability Ball

    Chest Stretch on Stability Ball

    1 set of 30 seconds
    (Week 8-2 sets of 30 seconds)
  • On Your Side Quad Stretch On Your Side Quad Stretch

    On Your Side Quad Stretch

    1 set of 30 seconds
    (Week 8-2 sets of 30 seconds)
  • Calf Stretch Elbows Against Wall Calf Stretch Elbows Against Wall

    Calf Stretch Elbows Against Wall

    1 set of 30 seconds
    (Week 8-2 sets of 30 seconds)
  • Standing Elevated Quad Stretch Standing Elevated Quad Stretch

    Standing Elevated Quad Stretch

    1 set of 30 seconds
    (Week 8-2 sets of 30 seconds)

      (Excel) Printable Log Of Phase 4.

Cardiovascular Exercises

Phase 4: Strength 2C/D
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 mins (Week 8-30 mins)
  • Bicycling, Stationary Bicycling, Stationary

    Bicycling, Stationary

    (Week 8-30 mins)

      (Excel) Printable Log Of Phase 4.