Phase C - 2 Sessions per Week, 2 to 4 weeks
This phase is for the last three to four weeks before
your biggest competition, and you should stop the routine 7 - 14 days before the
first day of the competition. You are going to maintain most of your strength
gains, build more muscular power, and begin to reduce the stress to your muscles
so they are fully recovered by your big event. You will not increase the weight
load during this phase, but will add one set each week, starting with three sets
the first week. To print a copy, click on the "print" icon on the upper right of the page.
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| C - ALL DAYS |
Exercise |
sets | repetitions | speed of repetitions | rest between sets | LIFTING goal |
| Bench Press | 3 - 5 | 10 - 20 | fast but controlled (up on 1, down on 1) |
1 minute | 60% - 70% of weight lifted during last week of Phase A |
|
| Lat Pull-down | 3 - 5 | 10 - 20 | fast but controlled (up on 1, down on 1) |
1 minute | 60% - 70% of weight lifted during last week of Phase A |
|
| Seated or Bent-over Rowing |
3 - 5 | 10 - 20 | fast but controlled (up on 1, down on 1) |
1 minute | 60% - 70% of weight lifted during last week of Phase A |
|
| Leg Press | 3 - 5 | 10 - 20 | fast but controlled (up on 1, down on 1) |
1 minute | 60% - 70% of weight lifted during last week of Phase A |
|
| Leg Extension | 3 - 5 | 10 - 20 | fast but controlled (up on 1, down on 1) |
1 minute | 60% - 70% of weight lifted during last week of Phase A |
|
| Leg Curls | 3 - 5 | 10 - 20 | fast but controlled (up on 1, down on 1) |
1 minute | 60% - 70% of weight lifted during last week of Phase A |
|
| Abdominal | 6 | 20 - 30 | fast but controlled (up on 1, down on 1) |
1 minute | none | |
| Push-ups | 4 | 5 - 10 | fast but controlled (up on 1, down on 1) |
1 minute | none |
