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Training: Phase 4: Workout #3

Training: Phase 4: Workout #4

Training: Phase 4: Sample Week

Bench Press: Use an overhand grip wider than shoulder width on the barbell. Inhale and lower the bar to the chest.

Bench Press: Exhale and extend arms.

Training: Phase 5

LSD = Running a Long Slow Distance at a moderate pace.

Training: Phase 5: Workout #1

Training: Phase 5: Workout #2

Training: Phase 5: Workout #3

DB = Dumbbell

Training: Phase 5: Workout #4

RM= Rep Max

1.This workout is designed to move a light weight (40% of max.) as fast as possible for minimum reps.

2.Make sure that you do not fatigue yourself. Everything should feel extremely light.

3.The goal is to recruit fast-twitch fibres without the extreme load of doing maximum effort lifts.

4.Workouts 1, 2 and 3 are designed to maximize strength. The high sets are strictly for warm-up and activation, building up to max weight. An example of the weights you should be lifting follow below.

Training: Phase 5: Workout #4: Sets Example