phase 1 training

we are ready to start phase 1!  Phase 1 will start with heavy weights to build a base of strength. Every exercise will consist of compound movements, except for the incline press and the leg press(although the leg press may be a coupound movement, but you can isolate a little more than the squat.

Here is a list of the exercises and later I will break it down between days.

power clean
squat
front squat
leg press

push press
military press

pull ups(wide and narrow grip)
deadlift
upright row

bench press
incline press

Here is the workout routine. Take a day off after day 3, and a day off after day 6. Try to mix it up a little bit if you are not totally recovered from the previous workout. This workout will be hard on your body if you are not used to it. For the first coouple of weeks you probably won't be able to do squats twice a week. When doing these routines, use a full range of motion, no candyass half reps. Use controlled movements. Go slower on the negative and explode fast on the pushing(mostly on the squat and the power clean).

DAY 1
power clean   4 sets of at least 8 reps each
squat              6 sets of 10-15 reps(heavy)
leg press         4 sets of 10-15 reps 

DAY 2
pull up            4 sets 8 reps
military press  4 sets 8 reps(heavy)
deadlift           6 sets 10-15 reps(heavy)

DAY 3
power clean    same as day 1
benchpress      4 sets  8-10 reps
incline press     3 sets  8-10 reps

DAY 4
front squat       4 sets  12 reps
push press       4 sets 10 reps
squat               6 sets  8-12 reps

Day 5
pull up            4 sets  8 reps
military press  4 sets  8 reps
upright row     4 sets 8 reps

DAY 6
bench press    4 sets 8-10 reps
dumbell incline press 
deadlift           6 sets 12-15 reps






you can change your foot position and or narrow or wide stance on the squat and leg press to hit different quad locations.

narrow stance and straight feet to hit outer sweep
neutral stance and toes pointed out to hit middle quad
wide stance and toes pointed out wide to hit inner quad and teardrop quad(later i will give you all the technical names of the muscles). Also the further you go down on the squat, the more your hams and glutes get worked. That way you don't have to work your hams seperately.  Also make sure you explode forcefully up in the squat to activate your type IIB muscle fibers. This will be an advantage when we strart our track sprints.

Do phase one for one or two months to gain some decent power and strength. When you are ready, we will start phase 3, which will incorporate more speed and power, track woutouts and some pylometric exercises, to get you ripped like a cheetah. 

See you soon!!