Your Training Plan For An Entire Year
Phase 1: Strength 1 (8 weeks)
In this series, we've created a 52-week strength and conditioning program to help you look and feel good, plus maintain your active lifestyle. Every few weeks, we'll present a new phase of training to help you maximize your time spent in the gym.
Phase 2: Hypertrophy 1 (2 weeks)
Read on to learn how you can make the most of your time spent in the gym with a little guidance and a planned approach.
Phase 3: Hypertrophy 2 (4 weeks)
You'll spend the next four weeks building lean muscle tissue. The extra beef will help you through future workouts, and you'll look better, too.
Phase 4: Strength 2 (4 weeks)
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.
Phase 5: Power 1 (2 weeks)
Take raw gym strength, add blazing speed and you get what every athlete bleeds, sweats and cries for in the off-season--and every coach expects when it counts on game day: Power.
Phase 6: Hypertrophy 3 (8 weeks)
For the next eight weeks we will focus on building bigger muscles. Along with a portion-controlled nutrition plan, this workout series will help your washboard abdomen come out of hiding while forging a brawny physique.
Phase 7: Strength 3 (4 weeks)
While the rest of America is packing on the pounds, you'll spend the next four weeks sculpting your newly acquired muscle. And when you're sweating in the gym, remember to focus on the lowering of the weight, not the lifting.
Phase 8: Power 2 (4 weeks)
Over the next four weeks you will jump, twist and leap your way to a more explosive, powerful physique. Perform the exercises quickly and with proper form. The added muscle is a benefit too. Just remember to skip the prune smoothie next time.
Phase 9: Strength 4 (4 weeks)
The next four weeks are designed to compliment the past 10 months of training. If you're just getting started, be sure to pick up the first eight installments of this series.
Phase 10: Power 3 (4 weeks)
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 compliment the past 11 months of training.