Strength Endurance

The results sought in this period of training include strength, endurance, and increase in muscularity (hypertrophy). Supersets are valuable in this training period. The stability in the previous phase, will be called upon, and continue to be challenged. Since size and strength are the goals in this phase, the volume and intensity of the exercises will increase, while the repetitions of each set will decrease. An individual will tend to stay four to six weeks in this period.

The progression of this phase is simple to complex.

Reps
8 to 12

Sets
2 to 4

Tempo
3/2/1 to 2/0/2

Intensity
Failure

Rest
0 to 60

Frequency
2 to 4x/wk

Pre-existing medical conditions can be evoked while exercising, resulting in serious health consequences. Receiving clearance from a medical professional is critical before beginning a fitness regimen.

Consider hiring a trainer

Hiring a trained professional will provide valuable insight into your structural posture, muscular balances, cardiorespiratory system, and dietary behaviors. Self guided education is important, and highly encouraged. However there are an infinite number of incorrect, out-dated articles and publications on the internet, television ads,  books, and magazines. While hiring a trained fitness professional does not completely eliminate the risk of misguided information, the reduction is substantially greater. Remember, every player on a professional team has a coach, and a trainer. We will always be a student to life. For this reason, the fitness programs provided for free on this website will be kept to a general fitness level.