Yearlong: Phase VIII
By Cameron McGarr, C.S.C.S.
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YLW Phase VIII: Workout C
YLW: Phase VIII: Workout B
YLW: Phase VIII: Workout A
After months of training, these next four weeks are going to be the best yet—assuming you like to lift heavy weights and want to be as fast and coordinated as a pro athlete. If so, you’re going to enjoy the results you get from these workouts more than you’ve enjoyed any that preceded them. Phase VIII has you continuing with the sport-specific training you began last month, but now with more emphasis on building blink-and-they’ll-miss-you speed and don’t-mess-with-me muscle mass .
The two best ways to build muscle are by lifting heavy and lifting with explosive speed (and, coincidentally, they’re probably the most fun). These workouts take full advantage of both methods. Workouts A and B start with Olympic lifts, in which you’ll tear the bar off the floor and heave it up to shoulder level or overhead with violent speed. In addition to building running, jumping, pushing, and pulling power, these exercises will activate your biggest, strongest muscle fibers, preparing them to lift even heavier weights than normal on the exercises that follow. At the same time, there’s enough core and stability work in here to prevent you from getting injured (always a risk in the weight room or on the playing field), and to give you the kind of abs your personal cheerleader will appreciate during the post game celebration.
