Focuses on increasing muscular endurance and stability, proprioception, and coordination to increase muscular efficiency. This is used to stabilize the joints, so they are prepared to take on more responsibility. It enhances posture, balance, stability, flexibility, and endurance. When thinking in terms of demands and adaptations, this phase we will use only 50-60% of your 1RM and lift it 12-20 times with a manageable level of instability. You can see how this would target specific goals of joint stability and endurance. An example of someone highly trained in this phase would be a ballerina.

Focuses on becoming as strong as possible. Of course, big muscles can lift more, but powerlifters and body builders are different people. They have different goals and therefore need different demands. Relatively small muscles can outperform larger ones if they have been conditioned properly. Maximal strength is acquired by lifting 85-100% of your 1RM, 1-5 times. An example of someone highly trained in this phase would be a power lifter.

Focuses on rate of force production. This is the phase that trains explosive motions, like to jump higher, run faster, throw farther, hit harder, or anything that needs to combine high force and high velocity. Like Phase 2, this phase is designed as a superset, meaning two similar exercises will be performed back to back with no rest. A maximal strength exercise from the previous phase is done first, then the same motion done explosively with only 30-45% of your 1RM. This superset increases the rate and force at which one can do something, like hit a golf ball. An example of someone highly trained in this phase would be a high jumper.