PHASE 2 STRENGTH AND STRENGTH ENDURANCE

PHASE 2 STRENGTH AND STRENGTH ENDURANCE

While some may consider the development of special strengths (Maximal Strength and Strength Endurance) as SPP, as the athlete is just building their base, this phase continues and marks the conclusion of the General Preparatory Period. Phase 2 focuses on building a general strength base. Strength is very important in performance training for a number of reasons.

1. It helps improve power absorption
2. Without proper strength, we cannot train optimal power production. The athlete is simply too weak to maximize power output.

We continue our work in the GPP warm up. We may, however include some more advanced movements such as:

Forward Burpees

Forward Sprinter 1 Leg Jumps

Backward Sprinter 1 Leg Jumps

After the GPP warm up, we progress to a specific warm up that is essentially the main exercises performed at a sub maximal level.

The main workout is constructed of Strength and Strength endurance work

The general Templates are as follows

This first one is performed with the first two exercises done heavy for 1-5 reps (An-1) and the last two movements are done lighter for 8-15 reps (An-2L)

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

The second template follows includes a strength day and a strength endurance day. On the strength day the evercises are all performed in the An-1 bracket (1-5reps), while the strength endurance day is performed in the An-2 bracket (6-20 reps).

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

Strength Endurance lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Strength Endurance upper body (bench press)
1. Triceps
2. Delts
3. Lats

We use a variety of methods that include:

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

Oscillatory Isometrics

Slow Eccentrics

Miometrics

Some of the focus lifts include:

Maximal Strength

Bench "Strain"	Bench "Spring"	PIM Bench
Isometric Bench	Iso-Miometric Bench	Isometric Oly-Dead
Miometric Glut-Ham	Miometric Bench	MIO Bench-Curl
MIO Choke-Press	MIO Oly-Dead	OLP Bench Press
OLP Squat	PIM Pull-up	PLIO Bench
PLIO Glut-Ham	PLIO Single-Leg GH	PLIO Sternum Chin-up

Strength Endurance

MIO Glut-Ham	OI Cambered Bench	MIO Choke Press
PIM Bench	Forward H-T BB Walk	H-Ad Squat
IPM Curls	ISO CL HF Squats	ISO Bench
ISO Oly-Dead	ISO-PIM-Alt Front Raise	ISO-PIM BB Raise
PIM Lateral BB Walks	MIO Oly-Dead	OI SL RBR
OI CL Abs	OI Elbow Extensions	OI HF Abs
OI HF Squat	OI Off-Set Abs	PIM Pro-Sup Ext's
MIO Bench	MIO Bench-Curl	MIO Choke Press
MIO Glut-Ham

A sample Program split including methods would be

Block 1
(1) Session 1: Heavy Eccentrics (N x 5-9 seconds. Control as much weight as possible with a soft touch down to support pins/apparatus.)
(2) Session 2: Iso-Miometrics (N x 6-10 reps. 3 second iso-pause between each positive contraction. Emphasis on acceleration out of pause- EXPLODE!)

Block 2
(1) Session 1: Max Miometrics (N x 1 rep. Bar lifted from rested position at mid-point of movement. Stress the reduction of time between when you begin to apply force to the bar and when the bar actually begins to move! BLAST it up!)
(2) Session2: Oscillatory-Isometrics (N x 25-40 seconds. Focus on achieving as much tension as possible before you strive for as much relaxation as possible. Rebound action should come with minimal effort. Flex…release…spring!)

Program Guidelines: (Alternate from Block 1 to Block 2 every week for 4-6 weeks)

After the main workout, we train restorative CJC and PAP in an isometric hold circuit.

Upper Body:

Chest CJC

Row PAP

Pull Up PAP

Rear Delt PAP

Lower Body

Hamstring CJC

1 Leg Squat CJC

ABS CJC

ABS PAP

Oblique PAP

Once sufficient strength is developed, the athlete progresses to Phase 3 Speed-strength, Speed-Endurance, Strength-Speed. Sufficient strength is developed when 31% of Appropriated Weight in the squat and bench press falls in the positive digits, preferably greater than 45lbs. We also want the athlete to be able to complete 16 min of continuous Non Weighted GPP