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A progressive weight training routine with multiple phases is necessary to achieve continuous results. As stated in Part 1, the acute training variables determine a training phase. Here are the basic phases that make up a periodized weight training program, starting from the least to most advanced phases:  Stability · Exercises are chosen to challenge joint stability, balance, and/or core. · Rep range: 12-15 · Sets per exercise: 2-3 · Tempo: Slow with pauses (ex. 3/2/1) · Exercises per muscle group: 1-2 · Rest time: 30-60 sec. · Usually done in Whole body or Upper/Lower body workouts  Muscular Endurance · Choice of exercises can vary from whole body to isolated lifts · Rep range: 12-15, sometimes up to 20 · Sets per exercise: 2-3 · Tempo: Slow with pauses (ex. 3/2/1) · Exercises per muscle group: 1-2 · Rest time: 30-60 sec. · Usually done in Whole body or Upper/Lower body workouts  Hypertrophy · Choice of exercises consist of a combination of compound and isolated lifts performed for a specific muscle or muscle group. · Rep range: 6-12 · Sets per exercise: 3-4 · Tempo: Slow with pauses (ex. 3/2/1) – moderate tempo (2/0/2) · Exercises per muscle group: 2-4 · Rest time: 60-120 sec. · Workouts can be whole body or broken up per muscle group depending on the level of the exerciser. (whole body for beginners – 5 day split for highly advanced) · The exerciser should show adequate joint stability before attempting lower reps within the Hypertrophy rep range.  Maximal Strength · Compound exercises are used as your primary source of building strength. · Think “Big Lifts”. Squats, Deadlifts, Cleans, Bench Press, etc. · Rep range: 1-5 · Sets per exercise: 3-6 · Tempo: Moderate tempo (2/0/2 – 1/0/1) · Exercises per muscle group: 2-4 · Rest time: 2-5 min. The lower the reps the longer the rest needed. · Exercises per muscle group vary on level of exerciser/athlete. · It is advised that the exerciser has a qualified coach when first learning maximal strength exercises. The exerciser should also have successful completion of the Hypertrophy phase.  Power · Power = Force X Velocity. (Rearranged from the power equation: Power = Work/time) · In this equation, Force = Weight used, and Velocity = Speed of exercise · Power can be trained by emphasizing weight and/or speed. · Think “Big Lifts” Squats, Deadlifts, Cleans, Bench Press, etc. for explosive strength exercises. · Rep range: 1-5 for explosive strength exercises, 6-10 for ballistics and plyometrics. · Sets per exercise: 3-5 · Tempo: Fast – As fast as possible · Rest time: 2-5 min. · Exercises per muscle group vary on level of exerciser/athlete. · Although this is an advanced phase, it can still be used for the less advanced with a modified program. Basic strength and movement must be developed to safely execute exercises in this phase. It is advised that the exerciser has a qualified coach when first learning explosive strength or power exercises. Start the Transition into a New Phase If you find yourself stuck in a plateau, move your workouts on to a different phase. Your training will be very different allowing you to achieve results once again. It is important to use a systematic approach when changing phases and to never randomly pick a phase. Please read Part 3 - Periodization for the Common Exerciser to learn basic periodization of these phases and examples workouts. References: 1)NASM TSI Summit Session #413, presented by Eric Beard (2008) A Progressive Approach to Power Training. Retrieved from: http://www.nasm.org/uploadedFiles/NASMORG/objects/downloads/NASM_TSI_Presentation_2_of_3%20%28PDF,%202066k%29.pdf?n=5884 2) Lee E. Brown, EdD, EPC, CSCS,*D (June 2002) Hypertrophy Training = Volume. NSCA’s Performance Training Journal, volume 1, number6. Retrieved from: http://www.nsca-lift.org/perform/issues/0106.pdf 3) Peter Fleschler, CSCS (June 2002) Overview of Power Training. NSCA’s Performance Training Journal, volume 1, number6. Retrieved from: http://www.nsca-lift.org/perform/issues/0106.pdf 4) Lee E. Brown, EdD, CSCS,*D, Steve Kelly, MS CSCS; Explosive Training. NSCA Hot Topic Series. Retrieved from: http://www.nsca-lift.org/HotTopic/download/Explosive%20training.pdf 5) Michael S. Conley, Ph.D., CSCS, Michael H. Stone, Ph.D., CSCS; Explosive Exercise. ACSM Current Comments. Retrieved from: http://www.acsm.org/AM/Template.cfm?Section=current_comments1&Template=/CM/ContentDisplay.cfm&ContentID=8644 Located on 744 San Antonio Rd. Suite 2, Palo Alto, CA 94303: Breakthrough Personal Training. Expert Personal Trainer serving the Palo Alto, Los Altos, Mountain View, and Menlo Park area. Weight loss, optimal results, injury prevention, post-rehabilitation, nutritional counseling, Downtown San Jose Bootcamp, and fitness services.
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