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Breaktrough Your Plateau - Training Phases and the Acute Training Variables (Part 2)

10/6/2011

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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:

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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

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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

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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.


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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.



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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

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