Strength Goals

Phase 2:  Strength Endurance Goals

• improve stabilization endurance and increase prime mover strength
• enhance joint stability
• improve overall work capacity
• increase lean body mass

Training Strategies

• moderate loads and repetitions (8-12), 70-80% intensity, 0-60 sec rest
• Superset:  one traditional strength exercise followed by one stabilization exercise per body part
• work the prime movers, then challenge the prime mover with stabilization

Phase 3:  Hypertrophy  (optional)

• achieve optimal levels of muscular hypertrophy (increase muscle mass)

Training Strategies

• high volume, moderate to high loads, moderate or low repetitions (6-12), 75-85% intensity, 0-60 sec rest

Phase 4:  Maximum Strength  (optional)

• increase motor unit recruitment
• increase frequency of motor unit recruitment
• improve peak force

Training Strategies

• high loads, low repetitions (1-5), 85-100% intensity, 3-5 min rest

Overall Benefits

Physiologic

• cardio-respiratory efficiency
• beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
• metabolic efficiency (metabolism)
• bone density

Physical

• decrease body fat
• increases lean body mass (muscle)
• increases tissue tensile strength (tendons, ligaments, muscles

Performance Benefits

• Strength
• Power
• Endurance
• Flexibility
• Speed
• Agility
• Balance