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Classic Weightlifting Program (Power Phase)

The Classic Weightlifting Program (Power Phase) was taken from the book “Designing Resistance Training Programs” first edition, co-authored by Steven J. Fleck, PhD and William J. Kraemer, PhD and published in 1987.

The modified workout presented here eliminates many of the assistance exercises that are not needed and may cause overtraining. Only the exercises that build strength and power are included here.

This workout routine focuses on 2-3 days a week lifting on big power building movements with some key assistance exercises thrown in.

The difference with this routine compared to others was that it’s performed in a circuit, with minimal rest between exercises. It’s recommended that you do 2-3 circuits per workout with 8-12 reps for each exercise. Rest for about a minute or two between each circuit.

This type of circuit training is used to achieve muscular strength as well as endurance – both aerobic and anaerobic.

Bench Press or Dips
Pulldowns or Chins
Overhead Press
Squats or Deadlifts
Situps

Notes: Train consistently and if three days is too much, drop it to two days a week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water. This is a very taxing workout and is not recommended for beginners. The circuit and rep guidelines mentioned earlier are just a sample, use whatever reps and circuits you feel like doing.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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