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