Strong(er) Athletes might be those who no longer wish to devote 100 percent focus into one single training discipline or sport. Others might be serious trainers who wish to maintain their hard-won abilities at the highest level, but simply no longer wish to compete. Rather than setting goals to beat others in competition, the Strong(er) Athlete wants to accomplish the goals he has set for himself. To that end, I have brought my extensive training background to bear on a 52-week program to help the Strong(er) Athlete develop all aspects of in-dividual fitness.Each phase of the Strong(er) Workout program builds on previously achieved goals and focuses primarily on physical preparedness, maxi-mum strength development, dynamic strength development, muscle gain and fat loss.The Strong(er) Workout is not a beginner’s exercise program. A consis-tent background of at least three to five years — with a proven training program — is recommended before undertaking the Strong(er) Work-out.This program assumes that you have a solid base of training fundamen-tals and good exercise technique. You must have a strong desire to train, and, at times, train extremely hard. In other words, you need to have Extraordinary Resolve to reach this level.The Strong(er) Workout will test you both physically and mentally, but the gains will be great. In the end, you will be one of the few who pos-sess EXTRAORDINARY RESOLVE.If you want to make this commitment, then let’s begin: Welcome to the Strong(er) Workout.
General Physical Preparedness 1.1
9EFS Strong(er) Workout ManualStrong(er) Workout
10Elitefts.comStrong(er) WorkoutGENERAL PHYSICAL PREPAREDNESS PHASE8 WEEKSThe purpose of this phase is to develop general physical preparedness (GPP) through increased conditioning levels and the introduction of restoration techniques. Over ninety percent of the clients I’ve worked with over the course of my career – at least those with a training back-ground – are either overtrained or very close to it when they come to me for advice. This phase is designed to bring the body to a baseline level where it’s ready for more intense phases. This greatly lowers the risk of overtraining, stagnation and negative progress. Think of this as a “wipe the slate clean” program that will prepare you for more advanced and intense training.
11EFS Strong(er) Workout ManualStrong(er) WorkoutNotesTempo: (S) Slow, (M) Medium, (F) Fast, (X) Explosive. When listed sequentially, i.e., 5252, the first number is the eccentric, fol-lowed by midpoint, concentric and end position.If (F) is listed for reps, this indicates failure.The listed tempo is a GUIDELINE. Use it as a tool and do not get caught up in counting seconds. Focus on technique first!Days: This program calls for three training days per week, with 1-2 rest days between sessions.