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52-Week Strength & Conditioning Series - Phase 5: Power 1

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.

Take raw gym strength, add blazing speed and you get what every athlete bleeds, sweats, and cries for in the off-season and what every coach expects when it counts on game day: power.

The ability to exert a force through a specified range of motion, within a short time period, is essential in both sport and life. Whether you're on the beach throwing a football with your kids, playing in a softball league or hauling bags of mulch in your backyard, only the strongest, fastest man will resist injury and prevail in the long run.

Ryan Lee, M.S., C.S.C.S., exercise physiologist and founder of SportSpecific.com, recommends a simple plan for achieving optimal power:

"High quality work with adequate rest. Power exercises, like explosive plyometrics (jump training) or Olympic lifts, should be performed as quickly as possible." In order to reduce the chance of injury, use proper technique and take three to five minutes rest between sets of the power exercises, says Lee.

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 5 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

Box Jumps

Resistance Training Exercises

Phase 5: Power 1A
  • Freehand Jump Squat Freehand Jump Squat

    Freehand Jump Squat

    See printable log
  • Front Box Jump Front Box Jump

    Front Box Jump

    See printable log
  • Single-Leg Stride Jump Single-Leg Stride Jump

    Single-Leg Stride Jump

    See printable log
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    See printable log
  • Clean Clean

    Clean

    See printable log
  • Barbell Squat To A Bench Barbell Squat To A Bench

    Barbell Squat To A Bench

    See printable log
  • Ball Leg Curl Ball Leg Curl

    Ball Leg Curl

    See printable log
  • Standing Inner-Biceps Curl Standing Inner-Biceps Curl

    Standing Inner-Biceps Curl

    See printable log
  • Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

    Lying Dumbbell Tricep Extension

    See printable log
  • Smith Machine Calf Raise Smith Machine Calf Raise

    Smith Machine Calf Raise

    See printable log

      (Excel) Printable Log Of Phase 5.

Core Exercises

Phase 5: Power 1C
  • Medicine Ball Full Twist Medicine Ball Full Twist

    Medicine Ball Full Twist

    See printable log
  • Russian Twist Russian Twist

    Russian Twist

    See printable log

      (Excel) Printable Log Of Phase 5.

Resistance Training Exercise

Barbell Bench Press

Phase 5: Power 1B
  • Medicine Ball Chest Pass Medicine Ball Chest Pass

    Medicine Ball Chest Pass

    See printable log
  • Medicine Ball Full Twist Medicine Ball Full Twist

    Medicine Ball Full Twist

    See printable log
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    See printable log
  • Push Press Push Press

    Push Press

    See printable log
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    See printable log
  • Standing Dumbbell Upright Row Standing Dumbbell Upright Row

    Standing Dumbbell Upright Row

    See printable log
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    See printable log
  • Pullups Pullups

    Pullups

    See printable log
  • Dumbbell Seated One-Leg Calf Raise Dumbbell Seated One-Leg Calf Raise

    Dumbbell Seated One-Leg Calf Raise

    See printable log

      (Excel) Printable Log Of Phase 5.

Core Exercises

Phase 5: Power 1D
  • Standing Cable Wood Chop Standing Cable Wood Chop

    Standing Cable Wood Chop

    See printable log
  • Ball Leg Curl Ball Leg Curl

    Ball Leg Curl

    See printable log

      (Excel) Printable Log Of Phase 5.

Cardiovascular Exercises

Phase 5: Strength 2C/D
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 mins
  • Bicycling, Stationary Bicycling, Stationary

    Bicycling, Stationary

    20 mins

      (Excel) Printable Log Of Phase 5.

Flexibility Exercises

Phase 5: Strength 2C/D
  • Spinal Stretch Spinal Stretch

    Spinal Stretch

    1 set of 30 seconds
    (wk 12-2 sets of 30 seconds)
  • On Your Side Quad Stretch On Your Side Quad Stretch

    On Your Side Quad Stretch

    1 set of 30 seconds
    (wk 12-2 sets of 30 seconds)
  • Hamstring Stretch Hamstring Stretch

    Hamstring Stretch

    1 set of 30 seconds
    (wk 12-2 sets of 30 seconds)
  • Shoulder Stretch Shoulder Stretch

    Shoulder Stretch

    1 set of 30 seconds
    (wk 12-2 sets of 30 seconds)

      (Excel) Printable Log Of Phase 5.