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 compliment the past 11 months of training.

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 10 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 10: POWER 3A

• Barbell clean-grip deadlifts
• Squat jumps
• Barbell clean pulls from floor
• Box jumps
• Barbell rack cleans
• Single-leg stride jumps
• Stability ball supine hip extension knee flexions
• Dumbbell standing scapular elevations
• Dumbbell standing deltoid lateral raises
• Machine leg press calf flexions

CORE EXERCISES
PHASE 10: POWER 3C

• Stability ball supine trunk rotations
• Stability ball trunk lateral flexions

RESISTANCE TRAINING EXERCISES
PHASE 10: POWER 3B

• Barbell high hang clean pulls
• Barbell standing push presses
• Medicine ball rotational tosses
• Medicine ball chest passes
• Barbell incline chest presses
• Dumbbell standing lat rows (bilateral)
• Dumbbell incline chest presses
• Bodyweight lat pull ups
• Dumbbell seated calf dorsiflexions

CORE EXERCISES
PHASE 10: POWER 3D

• Stability ball supine reverse torso curls
• Stability ball supine hip extensions

CARDIOVASCULAR EXERCISES PHASE 10: POWER 3C/D

• Treadmill
• Stationary cycle

FLEXIBILITY EXERCISES
PHASE 10: POWER 3C/D

• Seated spinal rotations
• Side-lying quadriceps stretches
• Supine single-leg hamstring stretches
• Supine shoulder stretches with hands behind head