The next four weeks are designed to compliment the past 10 months of training. If you’re just getting started, be sure to pick up the first eight installments of this series.

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 9 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 9: STRENGTH 4A

• Machine single-leg leg presses
• BB standing hip extensions
• BB standing shoulder presses
• Machine lat pulldowns
• DB seated deltoid scaptions
• Machine standing lat extensions
• Machine leg press calf flexions

CORE EXERCISES
PHASE 9: STRENGTH 4C

• Trunk raises with medicine ball
  

RESISTANCE TRAINING EXERCISES
PHASE 9: STRENGTH 4B

• BB flat chest presses
• BB bent over lat rows
• DB incline chest presses
• DB standing one-arm rows
• Machine seated calf flexions
• DB flat triceps extensions
• BB standing biceps curls

CORE EXERCISES
PHASE 9: STRENGTH 4D

• Cable standing trunk rotations
• Cable standing trunk chops
  

CARDIOVASCULAR EXERCISES
PHASE 9: STRENGTH 4C/D

• Treadmill
• Stationary cycle

FLEXIBILITY EXERCISES
PHASE 9: STRENGTH 4C/D

• Standing lateral thigh stretches
• Side-lying quadriceps stretches
• Seated single-leg hamstring stretches
• Standing adductor stretches