12 Week Strength Training Program
by Peter Lawless
December 2001

Length: 12 Weeks
Training Load: 60% 1 repetition maximum
Number of Exercises: 7
Total Session Time: 30 - 50 min.
Number of Repetitions: 10 - 20
Number of Sets: 3 - 4
Rest and Recovery Time (r/r): 60 sec.

Preparation #1 (weeks 1-3)

Purpose: Introduction of core and rotator/posture lifts, learning a routine

Days: Monday, Wednesday, and Friday
Bench-press: 4 sets of 10 repetitions (reps), 2 min. rest/recovery (r/r)
Rowing: 4 sets of 10 reps, 2 min. r/r
Flies: 4 sets of 10 reps, 2 min. r/r
Lat pull down: 4 sets of 10 reps, 2 min. r/r
Reverse flies: 3 sets of 10 reps, 2 min r/r

Aerobic Workout:

Tuesday, Thursday, Saturday - 6k / 7k / 6k @ 70%

Preparation #2 (weeks 4-6)

Purpose: Introduction of body lifts, balancing, introducing specificity

Days: Monday, Friday
Dips: 4 sets of 10 reps, 2 min. r/r
Bench Press: 4 sets of 10 reps, 2 min. r/r
Lat pull down: 4 sets of 10 reps, 2 min. r/r
Flies: 4 sets of 10 reps, 2 min. r/r
Reverse flies: 3 sets of 10 reps, 2 min r/r

Days: Wednesday
Bench-press: 4 sets of 10 reps, 2 min. r/r
Rowing: 4 sets of 10 reps, 2 min. r/r
Lat pull down: 4 sets of 10 reps, 2 min. r/r
Flies: 4 sets of 10 reps, 2 min. r/r
Reverse flies: 3 sets of 10 reps, 2 min r/r

Aerobic Workout:

Tuesday, Thursday, Saturday - 8k @ 70%

Preparation #3 (weeks 7-9)

Purpose: Introduction of peripheral lifts, balancing, and specificity

Days: Monday
Bench-press: 4 sets of 10 reps, 2 min. r/r
Triceps extensions: 4 sets of 10 reps, 2 min. r/r
Reverse flies: 3 sets of 10 reps, 2 min r/r
Rowing: 4 sets of 10 reps, 2 min. r/r
One-arm curls: 4 sets of 10 reps, 2 min. r/r

Days: Wednesday
Rowing: 4 sets of 10 reps, 2 min. r/r
One-arm curls: 4 sets of 10 reps, 2 min. r/r
Flies thumbs-up: 4 sets of 10 reps, 2 min. r/r
Reverse flies: 4 sets of 10 reps, 2 min. r/r
Lat pull down: 4 sets of 10 reps, 2 min. r/r

Days: Friday
Dips: 4 sets of 10 reps, 2 min. r/r
One-arm triceps kickbacks: 4 sets of 10 reps, 2 min. r/r
Rowing: 4 sets of 10 reps, 2 min. r/r
Triceps extensions: 4 sets of 10 reps, 2 min. r/r
Flies thumbs-up: 4 sets of 10 reps, 2 min. r/r

Aerobic Workout:

Tuesday, Thursday, Saturday - 10k @ 70%

Preparation #4 (weeks 10+)

Purpose: Incorporating all exercises, Pre-competition

Days: Monday
Bench-press: 4 sets of 10 reps, 2 min. r/r
Triceps extensions: 4 sets of 10 reps, 2 min. r/r
Rowing: 4 sets of 10 reps, 2 min. r/r

Days: Wednesday
Bench press: 4 sets of 10 reps, 2 min. r/r
Flies: 4 sets of 10 reps, 2 min. r/r
Reverse flies: 4 sets of 10 reps, 2 min. r/r

Days: Friday
Rowing: 4 sets of 10 reps, 2 min. r/r
One-arm curls: 4 sets of 10 reps, 2 min. r/r
Triceps extensions: 4 sets of 10 reps, 2 min. r/r

Aerobic Workout:

Tuesday, Thursday, Saturday - 4k @ 70%