Phase II - Muscular Strength

This lifting routine is a great overall strength training program, for all types of individuals who are interested in general strength gains.  Muscular strength can be achieved by choosing a moderate weight, and by completing moderate repetitions with moderate sets for each exercise.  The rest interval is moderate.  There should be moderate to high stress (intensity) on the muscles at work.

  • Moderate weight selection (65% - 75% of 1RM)

  • Moderate repetition (8 - 10 reps.)

  • Moderate sets (3 - 4 sets)

  • The weight selection in this strength program can be at various percentiles.
    Usually the lifter will start with 65% of 1RM and work up to 75% of 1RM.

  • A common routine would be 1st set at 65%, 2nd set at 70% and the 3rd set at 75%.
    Another common routine would be 1st set at 65%, 2nd, 3rd, & 4th set at 75%.

  • The repetitions would be 8 - 10 on each set.

  • The rest interval is moderate, 1 minute to 2 minutes rest between sets.

When the lifter can easily complete 10 repetitions on all sets, then the lifter should increase the weight 5 - 10 pounds on all sets.
Small muscle groups need small increases in weight, 2.5 lbs to 5 lbs.; large muscle groups need larger increases in weight, 5 lbs to 10 lbs. 
Additionally, a younger, inexperienced lifter should always make small increases in weight at all times to avoid injury.

  • Basic strength development and strength gains can be achieved with this program for all sports or for basic individual fitness.

  • Core lifts are to be completed first, auxiliary lifts are to be completed after the core lifts.


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Workout Card Strength Phase II

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Strength - Workout Card
      Set 1 Set 2 Set 3 Set 4
  Exercise Max Wt. 60% 1RM Reps. 65% 1RM Reps 70% 1RM Reps. 75% 1RM Reps.
Core Bench Press     10   8-10   8-10   Max effort
Core Squats / Leg Press     10   8-10   8-10   Max effort
Core Power Cleans     10   8-10   8-10   Max effort
Core Incline Press     10   8-10   8-10   Max effort
Core Lat. Pulls     10   8-10   8-10   Max effort
Aux. Arm Curls     10   8-10   8-10   Max effort
Aux. Triceps / Dips     10   8-10   8-10   Max effort
Aux. Leg Extensions     10   8-10   8-10   Max effort
Aux. Leg Curls     10   8-10   8-10   Max effort
Aux. Shoulder Press     10   8-10   8-10   Max effort
Aux. Seated Rows     10   8-10   8-10   Max effort
Aux. Pec Deck     10   8-10   8-10   Max effort
Aux. Weighted Hip Flexor     10   8-10   8-10   Max effort
Aux. Seated Military Press     10   8-10   8-10   Max effort
Aux. Bench Flies     10   8-10   8-10   Max effort
Aux. Neck Machine     10   8-10   8-10   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 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.

Comparison Chart

 

Endurance
(Phase I)

Basic Strength
(Phase II)

Power
(Phase III)

Individualized
(Phase IV)

Sets

3 to 4 sets
(moderate)

3 to 4 sets
(moderate)

4 to 6 sets
(high)

3 to 6 sets
(moderate to high)

Repetitions

10 to 15 reps
(high)

8 to 10 reps
(moderate)

2 to 6 reps
(low)

2 to 12 reps
(low to moderate)

Intensity

60% to 70% of 1RM
(low)

70% to 85% of 1RM (moderate)

80% to 95% of 1RM
(high)

70% to 90% of 1RM
(moderate to high)

Rest Interval

30 seconds to 1 minute
(short)

1 to 2 minutes
(moderate)

2 to 3 minutes
(long)

1 to 3 minutes
(moderate to long)

Benefits

Best for all endurance sports and to increase speed in muscle movement.
Best for all pre-adolescent, adolescent, beginning lifters, and inexperienced lifters.  Also a good program for transitioning from one routine to another and to create variation in your lifting routine.  Specificity can be used in this lifting program.

Best for all around basic strength training with multiple benefits for almost all types of athletes and for non-competitive people who just want to increase their strength level.  Good secondary lifting program for semi-experienced lifters and for semi-experienced adolescent students who are ready for an increase in intensity and/or who are ready to add more weight and achieve more strength gains.  Specificity can be used in this lifting program.

Best for explosive type sports and athletes who need to exert maximal effort in a short time span.  Usually will build large bulky muscles.  Lifting technique is extremely important to avoid the high possibility of injury.  Usually includes Olympic type lifts such as; power cleans, hang cleans, high weighted squats, hang snatch, and snatch.  Specificity can be used in this lifting program.  Not a lifting routine for pre-adolescent or adolescent, or beginning lifters and/or inexperienced lifters..

Best for cross training and can be used as a transitional routine when going from one lifting routine to another.  This lifting program is associated with a lifting routine called “light ladder” or “heavy ladder”.  Athletes or people who need or want a change (variation) in their lifting routine will like this program.  Specificity can be used in this lifting program.  Not a program from pre-adolescent or adolescent, or beginning lifters and/or inexperienced lifters.


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Comparison Chart

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