Phase 2 - Strength and Power

This phase of the periodization model is, without a doubt, one of my favorites. You can really push the weight and get incredibly strong and powerful in a relatively short period of time.

We are now working with a higher intensity (more weight) and lower volume (fewer reps). Mike is doing 5 sets for 5 reps of each exercise and hits about 5-6 exercises per workout. We want to work within his 4-6RM range; that is, the amount of weight he can lift 4-6 time before failure. I have also started throwing in some Olympic lifts (cleans, snatches and jerks) to work on power development.

The key to a successful strength phase is progression. Starting with his true 5RM on the first day could be disastrous. To help prevent injury and support strength development I started Mike off on two lighter warm-up sets, 12RM and 8RM, for 5 reps each and then moved onto three work sets at his 6-7RM for 5 reps. For his second week on the program we started with only one warm-up set at his 8RM and then moved onto four work sets at his 5RM weight. For his third and final week on the strength phase we will be completing 5 sets at his 4-5RM weight.

Check below for a sample of what Mike is doing.

For the Olympic lifts I prefer to keep the weight relatively light (30-50% 1RM), which is best for developing explosiveness and power. The goal with the Olympic lifts is to improve power output, especially for diving and quick acceleration. Performing Olympic lifts with a super heavy weight will not produce the necessary improvements in power that we are looking for.

Strength/Power (sets/reps x lbs)
Week 1

Snatch 5x55, 5x65, 3/5x85
Squats 5x165, 5x185, 3/5x215
Incline Press 5x95, 5x115, 3/5x135
Pulldowns 5x120, 5x140, 3/5x160
Upright Rows 5x60, 5x70, 3/5x85
Close Grip Press 5x70, 5x80, 3/5x95

Sometimes you need a change.

It's been 1 month now since Mike and I have started and he is improving all around (see previous post). Due to a complicated practice and game schedule last week I thought it would be a nice idea to change things up for his leg workout. We incorporated some plyometrics, reaches, lifts and Superband work. It was a tough workout but Mike survived.

"Check out the video and prepare to be AMAZED!"

Weigh in #2

WOW! Mike continues to amaze me. Not only does he get stronger and fitter with every workout, after our second official weigh in, he is now 184lbs. That is an improvement of 10lbs in just 4 weeks, without any noticeable increase in body fat. Aside from his training at The Studio, Mike continues to play soccer 1-2 x/week and practices 1-2x/week. I can attribute the results to his strict adherence to the supportive eating plan and a work-until-you-drop mentality. This kid cannot be broken. We are now moving onto our Strength Phase (Phase II) and I cannot wait to see what will happen next.