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52-Week Strength & Conditioning Series - Phase 7: Strength 3

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

Since cool fall nights and Sunday football marathons encourage expanding waistlines, we've created a plan to maintain your svelte midsection.

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 says Andrew Harris, M.S., C.S.C.S., strength coach at PEAK Strength & Conditioning.

"The eccentric, or lowering, as well as the static action-the pause-are responsible for the greatest improvements in strength and size," says Harris.

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 7 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

Resistance Training Exercises

Barbell Lunges

Phase 7: Strength 3A
  • Kettlebell Thruster Kettlebell Thruster

    Kettlebell Thruster

    See printable log
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

    See printable log
  • Alternating Cable Shoulder Press Alternating Cable Shoulder Press

    Alternating Cable Shoulder Press

    See printable log
  • Barbell Shoulder Press Barbell Shoulder Press

    Barbell Shoulder Press

    See printable log
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    See printable log
  • Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

    Standing Dumbbell Triceps Extension

    See printable log
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    See printable log

      (Excel) Printable Log Of Phase 7.

Core Exercises

Phase 7: Strength 3C
  • Ball Leg Curl Ball Leg Curl

    Ball Leg Curl

    See printable log
  • Physioball Hip Bridge Physioball Hip Bridge

    Physioball Hip Bridge

    See printable log

      (Excel) Printable Log Of Phase 7.

Resistance Training Exercises

Standing Biceps Curl

Phase 7: Strength 3B
  • Dumbbell Seated One-Leg Calf Raise Dumbbell Seated One-Leg Calf Raise

    Dumbbell Seated One-Leg Calf Raise

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

    Barbell Bench Press - Medium Grip

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

    One-Arm Dumbbell Row

    See printable log
  • Incline Cable Flye Incline Cable Flye

    Incline Cable Flye

    See printable log
  • Cable Crossover Cable Crossover

    Cable Crossover

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

    Standing Inner-Biceps Curl

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

    Standing Biceps Cable Curl

    See printable log

      (Excel) Printable Log Of Phase 7.

Core Exercises

Phase 7: Strength 3D
  • Pelvic Tilt Into Bridge Pelvic Tilt Into Bridge

    Pelvic Tilt Into Bridge

    See printable log
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions)

    See printable log

      (Excel) Printable Log Of Phase 7.

Cardiovascular Exercises

Phase 7: Strength 3C/D
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes, (Week 12: 30 minutes)
  • Bicycling Bicycling

    Bicycling

    20 minutes, (Week 12: 30 minutes)

      (Excel) Printable Log Of Phase 7.

Flexibility Exercises

Phase 7: Strength 3C/D
  • Standing Lateral Stretch Standing Lateral Stretch

    Standing Lateral Stretch

    1 set of 30 seconds, (Week 12: 2 sets of 30 seconds)
  • All Fours Quad Stretch All Fours Quad Stretch

    All Fours Quad Stretch

    1 set of 30 seconds, (Week 12: 2 sets of 30 seconds)
  • Seated Calf Stretch Seated Calf Stretch

    Seated Calf Stretch

    1 set of 30 seconds, (Week 12: 2 sets of 30 seconds)
  • Standing Elevated Quad Stretch Standing Elevated Quad Stretch

    Standing Elevated Quad Stretch

    1 set of 30 seconds, (Week 12) 2 sets of 30 seconds

      (Excel) Printable Log Of Phase 7.