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 Card Endurance-Strength

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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 Card Strength-Power

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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.
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