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52-Week Strength & Conditioning Series - Phase 8: Power 2

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.

There's an old coaching adage: Train slow, be slow. In other words, every now and then you've got to move quickly in the gym. We're not talking about the frantic sprint to the rest room after you slug down a prune smoothie. (Although you'll most likely break a sweat and increase your heart rate—both necessary for proper warm-up.)

This is explosive power training. And everyone can benefit from a little more power. Maybe you're negotiating a jump-turn through waist-deep powder on the slopes. Perhaps you'll hurdle an opponent to catch the winning touchdown pass on the beach.

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.

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 8 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

Phase 8: Power 2A
  • Clean and Jerk Clean and Jerk

    Clean and Jerk

    See printable log
  • Barbell Squat Barbell Squat

    Barbell Squat

    See printable log
  • Freehand Jump Squat Freehand Jump Squat

    Freehand Jump Squat

    See printable log
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

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

    Single-Leg Stride Jump

    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
  • Decline Dumbbell Triceps Extension Decline Dumbbell Triceps Extension

    Decline Dumbbell Triceps Extension

    See printable log
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    See printable log

      (Excel) Printable Log Of Phase 8.

Core Exercises

PHASE 8: POWER 2C
  • Medicine Ball Full Twist Medicine Ball Full Twist

    Medicine Ball Full Twist

    See printable log
  • Standing Cable Lift Standing Cable Lift

    Standing Cable Lift

    See printable log

(Excel) Printable Log Of Phase 8.

Resistance Training Exercises

Bench Press

Phase 8: Power 2B
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    See printable log
  • Medicine Ball Chest Pass Medicine Ball Chest Pass

    Medicine Ball Chest Pass

    See printable log
  • Push Press Push Press

    Push Press

    3 sets of 8 reps
  • Backward Medicine Ball Throw Backward Medicine Ball Throw

    Backward Medicine Ball Throw

    3 sets of 8 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 8 reps
  • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

    Bent Over Two-Dumbbell Row

    3 sets of 8 reps
  • Pullups Pullups

    Pullups

    3 sets of 8 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    3 sets of 8 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    2 sets of 18 reps

      (Excel) Printable Log Of Phase 8.

Core Exercises

Smith Machine Squat

Phase 8: Power 2D
  • Barbell Ab Rollout - On Knees Barbell Ab Rollout - On Knees

    Barbell Ab Rollout - On Knees

    See printable log
  • Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

    Flat Bench Lying Leg Raise

    See printable log

      (Excel) Printable Log Of Phase 8.

Cardiovascular Exercises

Phase 8: Power 2C/D
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    20 minutes
  • Bicycling, Stationary Bicycling, Stationary

    Bicycling, Stationary

    20 minutes

      (Excel) Printable Log Of Phase 8.

Flexibility Exercises

Phase 8: Power 2C/D
  • Spinal Stretch Spinal Stretch

    Spinal Stretch

    1 set of 30 seconds, (Week 4: 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 4: 2 sets of 30 seconds)
  • Hamstring Stretch Hamstring Stretch

    Hamstring Stretch

    1 set of 30 seconds, (Week 4: 2 sets of 30 seconds)
  • Shoulder Stretch Shoulder Stretch

    Shoulder Stretch

    1 set of 30 seconds, (Week 4: 2 sets of 30 seconds)

      (Excel) Printable Log Of Phase 8.