What and When as well as How Hard. Part 2

After the Hypertrophy/prep phase an athlete will move to the strength phase.  The purpose of this phase is obvious, to increase the athletes strength.  The phase duration is 6-8 weeks.   The strength phase emphasizes workout intensity [increased -- % of 1RM] while volume is reduced.  A typical strength phase begins with an unloading week.  Athletes will reduce the total volume and intensity of there hypertrophy phase in order to enter the strength phase fresh.  The strength phase should focus on movements such as squat, lunge, bench, rows and lat pulls as well as auxiliary lifts to balance the program.  The conditioning continues in similar fashion, increased intensity and reduced volume.

The next phase in the strength/power phase.  This is perhaps the most important phase as an athlete nears his/her season of competition.  It will begin with an unload week and may last 6-8 weeks.  If power movement have not been introduced prior then they are now (power clean, high pulls, snatch).  Plyometrics or jump training is also introduced.  The number of set may remain the same as strength phase but the number of repetitions [reps] will decrease as the intensity increases.  Sport specific conditioning begins during the strength/power phase.

The final phase is the peak phase again intensity is increased and the volume in decreased.  The conditioning for power athletes is short and log interval sprints, agility/change of direction emphasizing anaerobic training that included plyometrics.

Hiring a professional trainer will help you define your program and always see a MD prior to beginning or changing any exercise program.