Power and Strength Phase Workouts by Gym Jones

Power and Strength Phase Workouts by Gym Jones

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POWER PHASE

28 Days Disciple Level Access

Once adequate “slow” strength has been achieved (“adequate” is determined by the objective) it is time to move on to a Power Phase. A Power cycle should increase the rate of force production and overall speed without compromising peak force capacity.Our objective is to increase Power related to locomotion and external object control so our perspective on Power includes cardio-vascular power, explosiveness, speed, and speed-endurance. The goal of the cycle is to teach the neuromuscular coordination necessary to increase recruitment and firing speed of existing muscle, to change pure (slow) force production developed during previous phases into rapid force production. Power gains improve Power-endurance and further solidify the Foundation.

This Power month includes 12 hard workouts. Eight of these are dedicated to power development. Workouts apart from these 12 are aimed at recovery. If you aren’t going hard you may as well go easy. In this context, medium is pointless. STRENGTH PHASE 28 Days Disciple Level AccessWhile a basic level of strength may be developed during the Foundation period meaningful strength must be trained in a focused, progressive manner. A cycle of Strength emphasis should feature a combination of heavy lifting, fast lifting, slow lifting, and a lot of jumping. There should be little redundancy, meaning it’s not all deadlifting all of the time.

The workouts should not be crippling, and some will feel “too easy” but the point is to cause adaptation with the bare minimum of work.We assume a general fitness emphasis, i.e. the user is not solely focused on strength at the expense of other capacities. There are twelve hard workouts in this four-week cycle. Eight are dedicated to strength. Four influence other contributing characteristics. Workouts apart from the 12 difficult sessions are aimed at recovery.

STRENGTH PHASE II

28 Days Disciple Level Access

Without a solid Foundation you have no business entering a Strength phase. The ability to objectively judge one’s fitness is an important aspect of programming but one that many people don’t have the ability to do. As a general guide we believe achieving the following “prerequisites” should precede a cycle of strength-specific training: 2x Bodyweight Deadlift 1.5x Bodyweight Front Squat 1.25x Bodyweight Clean 1x Bodyweight Overhead Squat 1x Bodyweight Bench PressWhat we consider a solid Foundation includes the ability to execute the “prerequisites” as well as a good work capacity and technical competence with each lift. If you lack any of these capacities continue building a Foundation before undertaking this phase of training.

This One Month program requires the participant to workout 5 days per week. There are rest day per week. If you want to get stronger you need to emphasize rest and recovery. Pay attention to all the recovery practices and rest as much as possible. Notes: The Red Arrow indicates a how to video available demonstrating how the particular exercise is to be performed. All of the How To videos will be found in the How To video torrent# indicates lbs (NOT kilos)

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