Phase I
Endurance
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All beginning
lifters and/or young lifters, and experienced lifters who have not
lifted for several weeks should start off doing an endurance
lifting program, which I call Phase I. Muscular endurance can be
achieved by choosing light weight and by completing high repetitions
with moderate to high sets for each exercise. The rest interval is
short. There should be low to moderate stress on the muscles at work.
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Light weight
selection (60% - 65% of 1 Repetition Maximum)
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High
repetition (10 - 15 repetitions)
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Moderate to
high sets (3 - 4 sets moderate) (4 - 5 sets high)
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Rest interval
is short, 30 seconds to 1 minute rest between sets.
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Concentration
on lifting form is encouraged over immediate strength gains.
 When the lifter can easily
complete 10-15 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, 5 lbs; large muscle groups need larger
increases in weight, 10 lbs. Additionally, a younger, inexperienced
lifter should always make small increases in weight at all times to
avoid injury.)
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Beginning
strength training is started at this phase.
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Circuit
training is taught during this phase. (30 seconds lifting interval,
w/little rest)
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Cardiovascular endurance can be improved with the use of circuit
training.
- Benefits from this program would
help the following athletes: Swimmers, Wrestlers, Distance runners,
Soccer players, Tennis players, Golfers, various individual sports
and endurance sports athletes.
Circuit
training
Circuit training is a type of
endurance lifting program that trains the person to lift quickly and
with little to no rest. In the circuit lifting program the lifter will
set up several lifting stations and then do the endurance lifting
program moving quickly from one exercise to another, with very little
rest. The lifting cycle would be as follows: lift for 30 seconds, rest
for 30 seconds, lift for 30 seconds, rest for 30 second, etc... The
lifter will continue this cycle for at least 20 minutes in length. It
teaches the muscles to work hard with little rest. The key to this
program is choosing the correct weight selection so that the lifter
will complete at least 10 repetition in each exercise for each 30
second lifting cycle. A light weight selection is use mostly for this
program. Also, this program will increase your cardiovascular
endurance level, if you push yourself.
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