After you have spent at least 6 weeks on hypertrophy, it is time to move on to strength.
In this phase, the emphasis is not on building muscle mass anymore, but on increasing pure strength. So this means lower reps, higher weight, long time between sets, and perfect form.
Number of reps: starting at 8 reps (closer to hypertrophy) with lower weight, then gradually decreasing the number of reps to 5 (closer to power) and increasing the weight.
Amount of weight: the last few reps of the last set should be very hard to complete, if not impossible. If you can finish the sets easily, then you’re not lifting heavy enough.
Rest between sets: 3-5 minutes if not supersetting, or about 2-3 minutes between each half of a superset. It’s important to be patient and respect the rest time between sets, especially as the weight increases. If you’re bored between sets, you can always do a bit of mobility work. For example, I like to do some front rack mobility (https://www.youtube.com/watch?v=Un1PDhrU3h0) when resting between front squat sets.
Frequency: at least 2 strength workouts per week (day 1 on Monday or Tuesday, and day 2 on Thursday or Friday). That’s in addition to your regular derby practices and other workouts you may do (cardio, speed skating, etc.)
Length of the program: 6 weeks – can do another strength phase after, with one week off in between
Choice of exercises: focused on either increasing the strength of the muscles used while skating or hitting/receiving hits, as well as counteracting the muscle imbalances created by the skating position and direction of play. Exercises to start learning the Olympic lifts are introduced in this phase, to start building the motor patterns and use the Olympic lifts in the power phase (after the strength phase). For example, the deadlift from the hypertrophy phase is now a snatch grip deadlift. There’s also a bit of shoulder work that will later help with the Olympic lifts (shoulder snatch and barbell shoulder press).
Form: spend time watching videos to learn the technique, and doing one or several warm-up sets without weight. If you’re not sure about your technique, it is well worth paying for a trainer to watch you the first few weeks.
To view the table directly in google docs, click here.
Strength day 1
|Week 1||Week 2||Week 3||Week 4||Week 5||Week 6||Week 7||Week 8||Week 9||Week 10||Primary muscles targeted||Note||Video|
|(recovery week)||(recovery week)|
|Warm-up||Elliptical or rower||5' average +2' fast||5' average +2' fast||5' average +2' fast||5' average +2' fast||5' average +2' fast||5' average +2' fast||5' average +2' fast||5' average +2' fast||5' average +2' fast||5' average +2' fast||Needs to be a cardio activity that involves the upper body|
|Core & posterior chain engagement routine||Mid-back mobility||1x10||1x12||1x14||1x14||1x16||1x16||1x18||1x18||1x20||1x20||Back||http://www.youtube.com/watch?v=LyWVNOfEnCc|
|Pelvic tilt single leg raises||1x10||1x12||1x14||1x14||1x16||1x16||1x18||1x18||1x20||1x20||Lower abs||http://www.youtube.com/watch?v=_cHXZWnaX5c|
|Glute bridge & marches||1x10||1x12||1x14||1x14||1x16||1x16||1x18||1x18||1x20||1x20||Glutes||https://www.youtube.com/watch?v=-lLd1U_uwKU|
|The founder||30 seconds||30 seconds||30 seconds||30 seconds||30 seconds||2x30 seconds||2x30 seconds||2x30 seconds||2x30 seconds||2x30 seconds||Back||https://www.youtube.com/watch?v=Kp84tCkNiFg|
|Superset 1||Front squat||3x8||4x8||4x7||4x7||2x6||4x6||4x5||4x5||5x5||2x5||Quadriceps, glutes||Do it in a rack and use the safety pins!||https://www.youtube.com/watch?v=wyDbagKS7Rg|
|Barbell military press||3x8||4x8||4x7||4x7||2x6||4x6||4x5||4x5||5x5||2x5||Shoulders||http://www.youtube.com/watch?v=ZQr2g84lHwQ|
|Superset 2||Pull ups||3x8||4x8||4x7||4x7||2x6||4x6||4x5||4x5||5x5||2x5||Lats, upper back||Can be replaced by lats pull downs.||https://www.youtube.com/watch?v=JXbK_stNfPs|
|Leg curls (hamstrings)||3x8||4x8||4x7||4x7||2x6||4x6||4x5||4x5||5x5||2x5||Hamstrings||Machine may be seated leg curl or laying on belly||https://www.youtube.com/watch?v=ELOCsoDSmrg||https://www.youtube.com/watch?v=zntdTAB1SJc|
|Superset 3||Reverse fly w/ cables or seated low row||3x8||4x8||4x7||4x7||2x6||4x6||4x5||4x5||5x5||2x5||Upper back||http://www.youtube.com/watch?v=cjhmxgJ7jFk||https://www.youtube.com/watch?v=GZbfZ033f74|
|Leg extension (quads)||3x8||4x8||4x7||4x7||2x6||4x6||4x5||4x5||5x5||2x5||Quadriceps||https://www.youtube.com/watch?v=YyvSfVjQeL0|
|Superset 4||Back extension||3x10||3x12||3x14||3x14||3x16||3x16||3x18||3x18||3x20||3x20||Lower back, glutes, hamstrings||https://www.youtube.com/watch?v=O8d8I7-qtGg||https://www.youtube.com/watch?v=114JFJJzoEc|
|Superset 5||Calf raises on leg press||3x8||4x8||4x7||4x7||2x6||4x6||4x5||4x5||5x5||2x5||Calves||http://www.youtube.com/watch?v=ul-zHYYe90c|
|Push-up or bench press||3x20"||4x20"||4x35"||4x40"||4x45"||4x50"||4x1'||4x1'||5x1'||2x1'||Pectorals||Keep spine neutral (squeeze butt and abs)||https://www.youtube.com/watch?v=Eh00_rniF8E||https://www.youtube.com/watch?v=rT7DgCr-3pg|
|Abs||Abs circuit||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||12x(30"on/10"off)||Abs||Pick abs exercises you want. Always keep spine in neutral position.|
|Cool down||Elliptical, bike or run||10' slow||10' slow||10' slow||10' slow||10' slow||10' slow||10' slow||10' slow||10' slow||10' slow||Get legs moving to flush out toxins. Low resistance, high frequency.|
|Foam roll + stretch||Min. 15'||Min. 15'||Min. 15'||Min. 15'||Min. 15'||Min. 15'||Min. 15'||Min. 15'||Min. 15'||Min. 15'||The longer the better (I do up to 1 hour)|