Phase 1 Training: Capacity Building

12 Questions

What is the primary goal of Phase 1 in strength training?

To build up the body's tolerance to higher volumes of strength training

Which type of conditioning is associated with high-intensity, short-duration exercises?

Anaerobic interval training

What is the result of building up longer duration, lower intensity forms of conditioning?

Increased aerobic capacity

What is a key aspect of Phase 1 in strength training?

Building up the body's tolerance to higher volumes of strength training

What is the outcome of progressing through different forms of conditioning?

Capacity building and eventually peaking with higher intensity short duration maximal anaerobic power intervals

What is the primary benefit of re-introducing horizontal and vertical push movements at a lower volume?

To avoid overloading the shoulder and causing re-injury

What is the purpose of focusing on increasing capacity slowly?

To reduce the risk of overloading the shoulder

What is the primary focus of Phase 1 in strength training?

Increasing aerobic capacity and conditioning

What is the primary goal of Phase 2 in strength training?

Advancing accessory movements and increasing load

What is the main focus of conditioning exercises in Phase 2?

Building anaerobic power and speed

What is the ultimate goal of capacity building in strength training?

Improving overall conditioning and buffering fatigue

What is the primary focus of Phase 1 and Phase 2 in terms of strength training?

Increasing aerobic capacity and conditioning

Study Notes

Phases of Training

There are two phases of training: Phase 1 and Phase 2.
Phase 1 focuses on capacity building, increasing the body's tolerance to higher volumes of strength training, and improving lifting technique.
In Phase 1, the aim is to build up the body's conditioning simultaneously, increasing aerobic capacity.

Phase 1: Capacity Building

The focus is on building up the body's tolerance to higher volumes of strength training.
Improving lifting technique is a key aspect of Phase 1.
Confidence in the gym is also a goal of this phase.
Horizontal and vertical push movements are reduced and replaced with specific shoulder strengthening movements.

Phase 2: Intensifying

In Phase 2, the training becomes more intense, with a focus on increasing the load used.
Accessory movements are advanced in this phase.
Conditioning becomes more focused on increasing speed or power for medium-length intervals.
The body's ability to buffer fatigue during higher work rates is also a focus of Phase 2.

Training Considerations

Training can be adapted to accommodate busy schedules or high-rated stress.
In such cases, lower intensity forms of conditioning are used, with a progression to more anaerobic interval-style training.
Finally, the training peaks with higher intensity short-duration maximal anaerobic power intervals.

Managing Injuries

In the case of a shoulder injury, Phase 1 focuses on no horizontal pressing, with replacement exercises such as shoulder external, internal, and abduction rotations.
The goal is to avoid overloading the shoulder and causing re-injury.