Episode 23: Strength Base, Phase 3 (Stability & Power) + Base Builder Week 21

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We’re into the third & final phase of our Strength Base Builder Programming: Stability & Power. Phase 1 was Adaptation; Phase 2 was Strength Build; and Phase 4 will be Maintenance. In Phase 3, we lower the loads and focus on unilateral and/or ‘unstable’ variations of movement in order to increase muscular stability. We discuss added movements in our Core-to-Extremity Sets, Knee-Extension and Hip-Hinge Stability variations. We also run through the increased emphasis on the Power sets in Phase 3; introducing the Tabata-style intervals of rapid-fire movements in Walking Lunges, Wall Ball Shots, Box Jumps, and Slam Ball Complexes.

All of our strength movements are also available for reference in video format on our YouTube Channel: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw?view_as=subscriber

Prior to the strength discussion, we tackle a series of questions from listeners revolving around training plan selection, modifying our training plans to fit user timing needs, strength training mods for athletes with ‘special needs’, and updating your training ‘numbers’ post-tests.

We also dig into the nuances of Week 21 in our Base Builder Program that includes a discussion on Anaerobic Threshold Interval Training, performing these intervals to a specific power target while monitoring HR for max adaptations, and identifying your correct Anaerobic Threshold target number (64:00 power) and/or recognizing when your test-determined numbers may be too high or too low and how to adjust.

Helpful Links Referenced in the Show:

• Join the second half of our 2020 Remote Base Builder Program for just $199 (for 4 months of training!)… LEARN MORE
• Use code BASEBUILDER25 to receive 25% off any of our stock Base Builder Training Plans on TrainingPeaks.com
• Use code WEDEVO30 to receive 30% off TrainingPeaks Premium account for 2020!