Strength is a virtue. It’s defined as the ability to resist force, strain or stress. It’s an asset in every aspect of life—mind, body and spirit. In gym-speak strength isn’t about big biceps, but rather the ability to move a force from point A to point B with proper technique. “A strength phase places high stresses on the tissue, forcing it to adapt and grow,” says Mike Clark, M.S., C.S.C.S., a physical therapist and president of the National Academy of Sports Medicine. The next few weeks are designed to create strong bones, joints and tendons—this, in turn, will allow your muscles to handle the extreme stressors necessary to build lean muscles and reduce fat.

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.

Phase 4 Schedules (Excel)

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.

Demonstrations for many of the exercises below can be seen here

RESISTANCE TRAINING EXERCISES
PHASE 4: STRENGTH 2A

• Barbell lunges
• Barbell standing deltoid front presses
• Dumbbell standing deltoid lateral raises
• Dumbbell bent-over deltoid raises
• Cable standing triceps press downs
• Dips
• Machine seated calf flexions

CORE EXERCISES
PHASE 4: STRENGTH 2C

• Cable standing trunk rotations
• Supine trunk rotations

RESISTANCE TRAINING EXERCISES
PHASE 4: STRENGTH 2B

• Machine standing calf flexions
• Machine incline chest presses
• Dumbbell standing one-arm rows
• Dumbbell flat chest flyes
• Machine V-handle lat pulldowns to chest
• Cable standing biceps curls
• Dumbbell standing biceps curls

CORE EXERCISES
PHASE 4: STRENGTH 2D

• Supine straight-leg pelvic tilts
• Stability ball prone hip extensions

CARDIOVASCULAR EXERCISES
PHASE 4: STRENGTH 2C/D

• Treadmill
• Stationary cycle

FLEXIBILITY EXERCISES
PHASE 4: STRENGTH 2C/D

• Stability ball kneeling one-arm lat stretches
• Seated hurdler stretches
• Kneeling calf stretches
• Standing quad stretches