Phase III - Muscular Power

This strength training program is for people who are interested in large (bulk) muscular gains, for explosive type sports/activities.  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 long.  There should be high stress on the muscles at work.

  • High weight selection (70% - 95% of 1RM)
  • Low repetitions (2 - 6 reps.)
  • High sets (4 - 5 sets)
The repetitions are 2 -6 reps. on each set.  On the last set it is common to fail before completing all 5 repetitions, however at lease 2 repetitions should be completed on the 5th set.  When the lifter can complete all 5 repetition on the 5th 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.)
  • The weight selection in this strength program can be at various percentiles.  Usually the lifter will start with 70% of 1RM and work up to 90% of 1RM A common routine would be; 1st set - 5 reps at 70%, 2nd set - 5 reps at 75%, 3rd set - 5 reps at 80%, 4th set - 5 reps at 85%, and the 5th set - 5 reps at 90 %.
  • The rest interval is long in this phase, 2 minutes to 3 minutes rest between sets.
    (Never rest longer than 3 minutes)
  • Another common program that can be completed for muscular power would be a heavy ladder routine.  This ladder workout would be as follows: 1st set - 8 reps at 70%, 2nd set - 6 reps at 75%, 3rd set - 4 reps at 85% and the 4th set - 2 reps at 90%. 
  • Powerful strength development and explosive strength can be achieved with the muscular power program.  Explosive type sports or for basic power lifting competition.  Core lifts should be completed first.  Auxiliary lifts should be completed after the core lifts. 
  • A 4-day a week program (Split 4) can be set up as follows: 
    Monday/Thursdays = Upper body workout
    Tuesdays/Fridays = Lower body workout. 


To download the Power - Workout Card
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Workout Card Power Phase 3

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Power Workout Card
      Set 1 Set 2 Set 3 Set 4 Set 5
  Exercise Max Wt. 65% 1RM Reps. 70% 1RM Reps 75% 1RM Reps. 80% 1RM Reps. 85% 1RM Reps.
Core Bench Press     5   5   5   5   Max effort
Core Squats / Leg Press     5   5   5   5   Max effort
Core Power Cleans     5   5   5   5   Max effort
Core Incline Press     5   5   5   5   Max effort
Core Lat. Pulls     5   5   5   5   Max effort
Aux. Arm Curls     5   5   5   5   Max effort
Aux. Triceps / Dips     5   5   5   5   Max effort
Aux. Leg Extensions     5   5   5   5   Max effort
Aux. Leg Curls     5   5   5   5   Max effort
Aux. Shoulder Press     5   5   5   5   Max effort
Aux. Seated Rows     5   5   5   5   Max effort
Aux. Pec Deck     5   5   5   5   Max effort
Aux. Weighted Hip Flexor     5   5   5   5   Max effort
Aux. Seated Military Press     5   5   5   5   Max effort
Aux. Bench Flies     5   5   5   5   Max effort
Aux. Neck Machine     5   5   5   5   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 5th 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.

 

A very common power lifting routine is the SPLIT 4 ROUTINE.
Split 4 routine is; upper body exercises on Mondays/Thursdays and lower body exercises on Tuesdays/Fridays.
Core lifts are completed first then auxiliary.
Multi-jointed lifts are usually taught during this phase of strength training. 
Multi-jointed lifts are: Power cleans, Hang cleans, Push press, Snatch or any Olympic style lift.


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Workout Card Split Four

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Split 4 Power - Workout Card
    Set 1   Set 2   Set 3   Set 4   Set 5  
Exercise Max Wt. 65% 1RM Reps. 70% 1RM Reps 75% 1RM Reps. 80% 1RM Reps. 85% 1RM Reps
Monday/Thursday     Bench Press     5   5   5   5   Max effort
Tuesday/Friday     Squats / Leg Press     5   5   5   5   Max effort
Tuesday/Friday   Power Cleans     5   5   5   5   Max effort
Monday/Thursday  Incline Press     5   5   5   5   Max effort
Monday/Thursday  Lat. Pulls     5   5   5   5   Max effort
Monday/Thursday  Arm Curls     5   5   5   5   Max effort
Monday/Thursday  Triceps / Dips     5   5   5   5   Max effort
Tuesday/Friday  Leg Extensions     5   5   5   5   Max effort
Tuesday/Friday  Leg Curls     5   5   5   5   Max effort
Monday/Thursday  Shoulder Press     5   5   5   5   Max effort
Monday/Thursday  Seated Rows     5   5   5   5   Max effort
Monday/Thursday  Pec Deck     5   5   5   5   Max effort
Tuesday/Friday  Wted. Hip Flexor     5   5   5   5   Max effort
Monday/Thursday  Seated Milt.Press     5   5   5   5   Max effort
Monday/Thursday Bench Flies     5   5   5   5   Max effort
Tuesday/Friday  Neck Machine     5   5   5   5   Max effort
Everyday              Sit-ups     5   5   5   5   Max effort
Monday/Thursday  Dips     5   5   5   5   Max effort
Max Effort = On The 5th 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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