C H A PTER 3 -PH A SE 1

FO UNDA TIO NA L STRENG TH PH A SE [W EEK 1 -4]

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So,this is the first p hase of T he A ll-Rou n d A thlete 1.0.T his p hase w ill
teach you the athle cstyle of train in g.
T his p hase m ain ly con sists of variou s com p ou n d m ovem en ts lik e

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D ead-li s,Squ ats,B en ch Presses,Over H ead Presses etc. an d athle c
p lyom etricm ovem en ts.
Obj
ec v es ofPhase 1 are:

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Learn the correct form of the core com p ou n d li s.
G et stron ger on these com p ou n d m ovem en ts.
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M ak in g ou r C en tralN ervou s System get u sed to heavy li in g.
In crease ou r m obility an d flexibility.
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G et started w ith exp losive train in g.
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In Pha se 1, every w eek there w illbe 2 Leg D a ys, 2 U p p erB ody D a ys,
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2 A bdom in a la n d M obility D a ys.

Read carefu lly the p oin ters below an d learn how to w ork ou t in Phase
1.
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Training Protocol Used:Standard Py ram id Training

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In stan dard p yram id train in g,w e start w ith the lightest w eight an d
k eep in creasin g w eight w ith every set u n l w e reach ou r m axim u m
w eight for the p rescribed n u m ber of rep e on s.
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Sets, Rep e on Range and Rest:4 Sets, Rep e ons 1 2 -1 0 -8-6, Rest
2 -3 m inutes
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For allthe M ain M ovem en ts,you n eed to p erform 4sets. W e w illp er-
form 12rep e on s in ou r 1stset. M ak e su re thatyou choose aw eight
that m ak es 12th rep e on difficu lt for you . If you hap p en to choose a
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w eight w ith w hich you p erform ed 12rep s an d s ll have 3-4rep s in

tan k then in crease the w eightm in im ally in the n extsetan d p erform 12
rep s again an d k eep doin g this u n l 12th rep is difficu lt for you an d
cou n t this set as you r 1st w ork in g set.

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 A er the firs t w o rking s et, keep increas ing w eight w ith each s et and
keep d ecreas ing the repe o ns alo ng w ith it.

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Keep in m ind that in every s et the las t rep s ho uld be d iffi cult fo r yo u,
d iffi cult eno ugh that yo ucan d o o nly o ne m o re rep o r no reps .A nd it’s
a go o d thing to d o o ne rep s ho rt o ffailure in every s et as it keeps yo ur

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nervo us s ys tem fro m burning o ut.Fo r exam ple, ifit’s yo ur s eco nd s et
w herein yo uperfo rm 10 reps but can d o o ne m o re rep, d o no t go fo r
that o ne m o re rep.

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A n exam ple o fho w yo ur s ets s ho uld lo o k like:
1 2 reps – 50 -60 %ofM ax i
m um W ei
ght
1 0 reps – 70 -80 %ofM ax i
m um W ei
ght G
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8 reps – 80 -90 %ofM ax i
m um W ei
ght
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6 reps – M ax i
m um W ei
ght
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Sets,Repe on Range and Restfor B odyW ei

ghtE x erci
ses and Acces-
soryM ovem ents
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Fo rallthe bo d y w eight exercis es , yo uneed to perfo rm 4s ets and m ini-

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m um repe o ns to be perfo rm ed are 10 reps in each s et and if10 reps

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are to o eas y fo r yo uthen go beyo nd 10 reps but s to p 1-2 reps s ho rt o f

failure.
Fo r acces s o ry m o vem ents like B icep C url, Triceps pus hd o w ns etc.yo u
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need to perfo rm o nly 2 -3s ets o f10-15repe o ns .

Res t betw een s ets w ill be 90-12 0 s eco nd s .
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Sets,Repe on Range and Restfor B odyW ei

ghtE x erci
ses and Acces-
soryM ovem ents
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Fo rallthe bo d y w eight exercis es , yo uneed to perfo rm 4s ets and m ini-

m um repe o ns to be perfo rm ed are 10 reps in each s et and if10 reps
are to o eas y fo r yo uthen go beyo nd 10 reps but s to p 1-2 reps s ho rt o f
failure.

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 For accessorym ov em ents like B icep C url,Triceps p ushd ow ns etc.you
need to p erform only2-3sets of10 -15 rep e ons.

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Rest betw een sets w illbe 90-120 second s.
Sets,
Repe ons and Rest for A bd om inal Exercises

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Forabd om inalex ercises in w hich no ex ternalw eight is used ,m inim um
rep e ons to be p erform ed are 15 or 1-2 reps short offailure ifm ore
than 15 reps are p erform ed .Rest in this case w illbe only30 -45 sec-

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ond s.
For w eight bearing abd om inal ex ercises, m inim um reps to be p er-

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form ed are 10 or 1-2 reps short offailure ifm ore than 10 reps are p er-
form ed .Rest in this case w illbe 60 second s.
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Set and Repe ons for M obility Exercises
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There are no sets and rep e ons for m obilityex ercises.Instead ,you
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need to p erform each m obilityex ercise for 60 -120 second s.

M obilityex ercises are to be p erform ed as follow s:
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Round 1
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E x ercise 1 – 60 -120 second s

E x ercise 2 – 60 -120 second s
E x ercise 3– 60 -120 second s
E x ercise 4 – 60 -120 second s
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E x ercise 5 – 60 -120 second s

Rest 2 m inutes
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Round 2
E x ercise 1 – 60 -120 second s
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E x ercise 2 – 60 -120 second s

E x ercise 3– 60 -120 second s
E x ercise 4 – 60 -120 second s
E x ercise 5 – 60 -120 second s