Phase IV
Individualized

Phase IV - Individualized Strength Training Programs

Each student will create and/or select his or her own individualized strength training program, with the assistance of the Teacher.

The student will base their strength training program on whatever sport or fitness level in which they are involved.

The lifts and/or exercises can be sport-specific. A Sport-Specific lift is any lift or exercise that has a high correlation to the sport or activity in which they are involved.

The teacher will set up a computerized program that will allow the student several choices in which they can select a program that is best for them.

The Power 5.1 computerized strength training program will be used to print out each student's individualized program. This computerized program will tell the lifter what lifts or exercises they are to complete and it will tells them how many repetitions to complete, how many sets to complete and how much weight to use on each lifting exercise.

The students are encouraged to work on exercises that will be of the most benefit to their own personal fitness goals. However, the exercises must be limited to the strength training room.

This strength training Phase is for people who are experienced lifters who are looking for variety in there workout program. These programs will be feature cross-between the other phases; Endurance, Strength and Power. Low, Medium, and High Stress on the muscular system is experienced in this program. Muscular power can be achieved by choosing a high weight and by completing low repetitions with high sets for each exercise. The rest interval is moderate. There should be moderate to high stress on the muscles at work.

High weight selection (70% - 95% of 1RM)

Moderate repetitions (2 -10 reps.)

High sets (4 - 5 sets)

The lifter will choose between a heavy ladder routine or a light ladder routine.

Light Ladder Routine - 4 Sets at various weight selection with various repetitions.

Set 1 - 10 Reps at 60% of 1RM

Set 2 -   8 Reps at 65% of 1RM

Set 3 -   6 Reps at 75% of 1RM

Set 4 -   4 Reps at 85% of 1RM - HEAVY SET

Set 5 - 10 Reps at 65% of 1RM - Warm-down set

Heavy Ladder Routine - 4 Sets at various weight selection with various repetitions.

Set 1 - 10 Reps at 60% of 1RM

Set 2 -   6 Reps at 70% of 1RM

Set 3 -   4 Reps at 80% of 1RM

Set 4 -   2 Reps at 90% of 1RM - HEAVY SET

Set 5 -   6 Reps at 65% of 1RM - Warm-down set

    The repetitions are 2 -10 reps. , dependant on which ladder you choose. On the heavy set, it is common to fail before completing all of the prescribed repetitions. When the lifter can complete all of the prescribed repetition on the heavy set, they need to increase the weight 5 to 10 pounds on each set. (Small muscle groups need small increases in weight, 5 lbs., large muscle groups need larger increase in weight, 10 lbs.)

To download the Light Ladder - Workout Card
Click on link below.
Workout Light Ladder Endur-Strgth.xls

Light Ladder - Workout Card

			Set 1		Set 2		Set 3		Set 4		Set 5
	Exercise	Max Wt.	60% 1RM	Reps.	65% 1RM	Reps	75% 1RM	Reps.	85% 1RM	Reps.	60% 1RM	Reps.
Core	Bench Press			10		8		6		Max Effort		10
Core	Squats / Leg Press			10		8		6		Max Effort		10
Core	Power Cleans			10		8		6		Max Effort		10
Core	Incline Press			10		8		6		Max Effort		10
Core	Lat. Pulls			10		8		6		Max Effort		10
Aux.	Arm Curls			10		8		6		Max Effort		10
Aux.	Triceps / Dips			10		8		6		Max Effort		10
Aux.	Leg Extensions			10		8		6		Max Effort		10
Aux.	Leg Curls			10		8		6		Max Effort		10
Aux.	Shoulder Press			10		8		6		Max Effort		10
Aux.	Seated Rows			10		8		6		Max Effort		10
Aux.	Pec Deck			10		8		6		Max Effort		10
Aux.	Weighted Hip Flexor			10		8		6		Max Effort		10
Aux.	Seated Military Press			10		8		6		Max Effort		10
Aux.	Bench Flies			10		8		6		Max Effort		10
Aux.	Neck Machine			10		8		6		Max Effort		10
Aux.	Sit-ups	Body Weight	Body Weight	50	Body Weight	50	Body Weight	50
Aux.	Dips	Body Weight	Body Weight	15	Body Weight	15	Body Weight	15
Max Effort = On The 4th set, do as many reps as possible. When you achieve 15 or more reps on this set, it is time to increase your weight selection. Add 10 pounds to Core lifts, add 5 pounds to Aux. Lifts.

To download the Heavy Ladder - Workout Card
Click on link below.
Workout Heavy Ladder Strgth-Power.xls

Heavy Ladder - Workout Card

			Set 1		Set 2		Set 3		Set 4		Set 5
	Exercise	Max Wt.	60% 1RM	Reps.	70% 1RM	Reps	80% 1RM	Reps.	85% 1RM	Reps.	70% 1RM	Reps.
Core	Bench Press			10		6		4		Max effort		6
Core	Squats / Leg Press			10		6		4		Max effort		6
Core	Power Cleans			10		6		4		Max effort		6
Core	Incline Press			10		6		4		Max effort		6
Core	Lat. Pulls			10		6		4		Max effort		6
Aux.	Arm Curls			10		6		4		Max effort		6
Aux.	Triceps / Dips			10		6		4		Max effort		6
Aux.	Leg Extensions			10		6		4		Max effort		6
Aux.	Leg Curls			10		6		4		Max effort		6
Aux.	Shoulder Press			10		6		4		Max effort		6
Aux.	Seated Rows			10		6		4		Max effort		6
Aux.	Pec Deck			10		6		4		Max effort		6
Aux.	Weighted Hip Flexor			10		6		4		Max effort		6
Aux.	Seated Military Press			10		6		4		Max effort		6
Aux.	Bench Flies			10		6		4		Max effort		6
Aux.	Neck Machine			10		6		4		Max effort		6
Aux.	Sit-ups	Body Weight	Body Weight	50	Body Weight	50	Body Weight	50
Aux.	Dips	Body Weight	Body Weight	15	Body Weight	15	Body Weight	15
Max Effort = On The 4th set, do as many reps as possible. When you achieve 15 or more reps on this set, it is time to increase your weight selection. Add 10 pounds to Core lifts, add 5 pounds to Aux. Lifts.

Phase IV Individualized

Phase IV - Individualized Strength Training Programs

Each student will create and/or select his or her own individualized strength training program, with the assistance of the Teacher.

High weight selection (70% - 95% of 1RM)

Moderate repetitions (2 -10 reps.)

High sets (4 - 5 sets)

Phase IV
Individualized