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52-Week Strength & Conditioning Series - Phase 10: Power 3

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.

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 complement the past 11 months of training.

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 10 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

Stability Ball Hip Extension

Phase 10: Power 3A
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    See printable log
  • Freehand Jump Squat Freehand Jump Squat

    Freehand Jump Squat

    See printable log
  • Clean and Jerk Clean and Jerk

    Clean and Jerk

    See printable log
  • Front Box Jump Front Box Jump

    Front Box Jump

    See printable log
  • Hang Clean Hang Clean

    Hang Clean

    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
  • Calf-Machine Shoulder Shrug Calf-Machine Shoulder Shrug

    Calf-Machine Shoulder Shrug

    See printable log
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    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

      spreadsheet (Excel) Printable Log Of Phase 10.

Core Exercises

trunk Rotations

Phase 10: Power 3C
  • Medicine Ball Full Twist Medicine Ball Full Twist

    Medicine Ball Full Twist

    See printable log
  • Barbell Ab Rollout - On Knees Barbell Ab Rollout - On Knees

    Barbell Ab Rollout - On Knees

    See printable log

      spreadsheet (Excel) Printable Log Of Phase 10.

Resistance Training Exercises

Medicine Ball Chest Pass

Phase 10: Power 3B
  • Clean Pull Clean Pull

    Clean Pull

    See printable log
  • Push Press Push Press

    Push Press

    See printable log
  • Backward Medicine Ball Throw Backward Medicine Ball Throw

    Backward Medicine Ball Throw

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

    Medicine Ball Chest Pass

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

    Barbell Incline Bench Press - Medium Grip

    See printable log
  • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

    Bent Over Two-Dumbbell Row

    See printable log
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    See printable log
  • Weighted Pull Ups Weighted Pull Ups

    Weighted Pull Ups

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

    Dumbbell Seated One-Leg Calf Raise

    See printable log

      spreadsheet (Excel) Printable Log Of Phase 10.

Core Exercise

Stability ball supine hip extension

Phase 10: Power 3D
  • Ball Leg Curl Ball Leg Curl

    Ball Leg Curl

    See printable log
  • Physioball Hip Bridge Physioball Hip Bridge

    Physioball Hip Bridge

    See printable log

      spreadsheet (Excel) Printable Log Of Phase 10.

Cardiovascular Exercises

Phase 10: Power 3C/D
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

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

    Bicycling, Stationary

    20 minutes (Week 12: 30 minutes)

      spreadsheet (Excel) Printable Log Of Phase 10.

Flexibility Exercises

Hamstring stretch

Phase 10: Power 3C/D
  • Chair Lower Back Stretch Chair Lower Back Stretch

    Chair Lower Back Stretch

    1 set of 30 seconds
    (Week 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
    (Week 12: 2 sets of 30 seconds)
  • Hamstring Stretch Hamstring Stretch

    Hamstring Stretch

    See printable log
  • Shoulder Stretch Shoulder Stretch

    Shoulder Stretch

    See printable log

      spreadsheet (Excel) Printable Log Of Phase 10.