The focus of this phase is to improve force generation and maximize muscle fiber recruitment. During this phase
loads are gradually increased to reach a goal levels based upon body weight (BW). These exercises are lower
reps and higher weights. The speed of the lifts is slow both concentrically and eccentrically.
Length: 4 – 6 weeks
Sessions/week: 2
Sets/session 3 – 6
Reps/set 3 - 8
Load BW Goal
BW Goals
Squat 1.3 – 1.7 x BW
Leg press 2.5 – 2.9 x BW
Step-up 0.7 - 0.9 x BW
Seated row 0.5 – 0.8 x BW
Bent arm lat pull 0.3 – 0.5 x BW
The bold exercises follow these guideline and the others maintain the AA guidelines.
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. wod chops
3. bridges
4. pikes
5. contralateral arm and leg extensions
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