The focus of this phase is to prepare the muscles, tendons and joints for greater loads. It is also the time to
develop a strong core strength. During this phase the load is light and reps high.
Length: 4 – 6 weeks
Sessions/week: 2 – 3
Sets/session 3 – 5
Reps/set 20 – 30
Load 40 – 60 % 1RM
Exercises:
Lower Body
1. squats
2. leg presses
3. step – ups
4. forward lunges
5. single leg squats
6. Hamstring curls
7. knee extensions
8. heel raises
Upper Body
1. Standing bent arm lat pulls
2. standing rows
3. push-ups
4. chest press
5. seated rows
Core
1. abdominal twists
2. bridges
3. pikes
4. contralateral arm and leg extensions
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