Phase III

Power

Phase III - Muscular Power

This strength training program is for people who are interested in large (bulk) muscular gains, for explosive type sports/activities. High Stress on the muscular system is experienced in this program. Muscular power can be achieved by choosing a high weight and by completing low repetitions with high sets for each exercise. The rest interval is long. There should be high stress on the muscles at work.

High weight selection (70% - 95% of 1RM)

Low repetitions (2 - 6 reps.)

High sets (4 - 5 sets)

The repetitions are 2 -6 reps. on each set. On the last set it is common to fail before completing all 5 repetitions, however at lease 2 repetitions should be completed on the 5th set. When the lifter can complete all 5 repetition on the 5th set, they need to increase the weight 5 to 10 pounds on each set. (Small muscle groups need small increases in weight, 5 lbs., large muscle groups need larger increase in weight, 10 lbs.)

The weight selection in this strength program can be at various percentiles. Usually the lifter will start with 70% of 1RM and work up to 90% of 1RM. A common routine would be; 1st set - 5 reps at 70%, 2nd set - 5 reps at 75%, 3rd set - 5 reps at 80%, 4th set - 5 reps at 85%, and the 5th set - 5 reps at 90 %.

The rest interval is long in this phase, 2 minutes to 3 minutes rest between sets.
(Never rest longer than 3 minutes)

Another common program that can be completed for muscular power would be a heavy ladder routine. This ladder workout would be as follows: 1st set - 8 reps at 70%, 2nd set - 6 reps at 75%, 3rd set - 4 reps at 85% and the 4th set - 2 reps at 90%.

Powerful strength development and explosive strength can be achieved with the muscular power program. Explosive type sports or for basic power lifting competition. Core lifts should be completed first. Auxiliary lifts should be completed after the core lifts.

A 4-day a week program (Split 4) can be set up as follows:
Monday/Thursdays = Upper body workout
Tuesdays/Fridays = Lower body workout.

Phase III

Power

Phase III - Muscular Power

High weight selection (70% - 95% of 1RM)

Low repetitions (2 - 6 reps.)

High sets (4 - 5 sets)

The rest interval is long in this phase, 2 minutes to 3 minutes rest between sets.
(Never rest longer than 3 minutes)

Another common program that can be completed for muscular power would be a heavy ladder routine. This ladder workout would be as follows: 1st set - 8 reps at 70%, 2nd set - 6 reps at 75%, 3rd set - 4 reps at 85% and the 4th set - 2 reps at 90%.

Powerful strength development and explosive strength can be achieved with the muscular power program. Explosive type sports or for basic power lifting competition. Core lifts should be completed first. Auxiliary lifts should be completed after the core lifts.

Phase III

Power

Phase III - Muscular Power

High weight selection (70% - 95% of 1RM)

Low repetitions (2 - 6 reps.)

High sets (4 - 5 sets)

The rest interval is long in this phase, 2 minutes to 3 minutes rest between sets. (Never rest longer than 3 minutes)

Another common program that can be completed for muscular power would be a heavy ladder routine. This ladder workout would be as follows: 1st set - 8 reps at 70%, 2nd set - 6 reps at 75%, 3rd set - 4 reps at 85% and the 4th set - 2 reps at 90%.

Powerful strength development and explosive strength can be achieved with the muscular power program. Explosive type sports or for basic power lifting competition. Core lifts should be completed first. Auxiliary lifts should be completed after the core lifts.

The rest interval is long in this phase, 2 minutes to 3 minutes rest between sets.
(Never rest longer than 3 minutes)