Phase II
Strength

Phase II - Muscular Strength

This lifting routine is a great overall strength training program, for all types of individuals who are interested in general strength gains.  Muscular strength can be achieved by choosing a moderate weight, and by completing moderate repetitions with moderate sets for each exercise.  The rest interval is moderate.  There should be moderate to high stress (intensity) on the muscles at work.

  • Moderate weight selection (65% - 75% of 1RM)

  • Moderate repetition (8 - 10 reps.)

  • Moderate sets (3 - 4 sets)

  • The weight selection in this strength program can be at various percentiles.
    Usually the lifter will start with 65% of 1RM and work up to 75% of 1RM.

  • A common routine would be 1st set at 65%, 2nd set at 70% and the 3rd set at 75%.
    Another common routine would be 1st set at 65%, 2nd, 3rd, & 4th set at 75%.

  • The repetitions would be 8 - 10 on each set.

  • The rest interval is moderate, 1 minute to 2 minutes rest between sets.

When the lifter can easily complete 10 repetitions on all sets, then the lifter should increase the weight 5 - 10 pounds on all sets.
Small muscle groups need small increases in weight, 2.5 lbs to 5 lbs.; large muscle groups need larger increases in weight, 5 lbs to 10 lbs. 
Additionally, a younger, inexperienced lifter should always make small increases in weight at all times to avoid injury.

  • Basic strength development and strength gains can be achieved with this program for all sports or for basic individual fitness.

  • Core lifts are to be completed first, auxiliary lifts are to be completed after the core lifts.
The ProgressionTeaching & Setting up ClassTesting for 1RM
EnduranceBasic StrengthPower
IndividualizedPeaking CycleComparison Chart
Web site resourcesFitness Concepts PageFeedback page
Home
 

To download the Strength - Workout Card
Click on link below.
Workout strength phase 2.xls

Strength - Workout Card

      Set 1 Set 2 Set 3 Set 4
  Exercise Max Wt. 60% 1RM Reps. 65% 1RM Reps 70% 1RM Reps. 75% 1RM Reps.
Core Bench Press     10   8-10   8-10   Max effort
Core Squats / Leg Press     10   8-10   8-10   Max effort
Core Power Cleans     10   8-10   8-10   Max effort
Core Incline Press     10   8-10   8-10   Max effort
Core Lat. Pulls     10   8-10   8-10   Max effort
Aux. Arm Curls     10   8-10   8-10   Max effort
Aux. Triceps / Dips     10   8-10   8-10   Max effort
Aux. Leg Extensions     10   8-10   8-10   Max effort
Aux. Leg Curls     10   8-10   8-10   Max effort
Aux. Shoulder Press     10   8-10   8-10   Max effort
Aux. Seated Rows     10   8-10   8-10   Max effort
Aux. Pec Deck     10   8-10   8-10   Max effort
Aux. Weighted Hip Flexor     10   8-10   8-10   Max effort
Aux. Seated Military Press     10   8-10   8-10   Max effort
Aux. Bench Flies     10   8-10   8-10   Max effort
Aux. Neck Machine     10   8-10   8-10   Max effort
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.