4 day concept could look like this
1 - Heavy Squat seeking new best set as often as possible combined with glute-ham Raises
heavy deads seeking new best set every other week combined with reverse hyper or similar
2 - PHA format emphasizing back
3 - PHA format emphasizing your "medium" squat effort combined with shoulders & arms
4 - Flat & incline style presses combined with an oly-style muscle complex workout
fyi read below on PHA training, its an excerpt from some of our training propoganda
PHA (Peripheral Heart Action) Training Concept:
Peripheral Heart Action, better known as PHA is a ?system? that we use to construct training templates for the majority of our clientele. It was developed by Dr. Arthur Steinhaus and brought to the forefront of the fitness world by 1960?s legendary body builder and Mr. America/Mr. Universe title holder, Bob Gajda. The PHA method was specifically designed to keep the blood circulating throughout the body during an entire workout. PHA sounds curiously similar to circuit training or even GPP (General Physical Preparedness) but differs in that PHA?s emphasis is not in bringing a localized pump to single muscle group. The basic approach requires choosing exercises that will demand blood to pump to extreme ends of the body. This is specifically so blood doesn?t localize and develop a lactic acid build up. This is where PHA differs in comparison to most traditional training methods.
The typical DIVISION ONE PHA workout requires an individual to use a handful of exercises that stress the lower, upper, and, then, centralized musculature with the intention of moving seamlessly between exercises.
?Wave? ? A PHA Wave is the term used to describe the three exercise combination types that conform to the following format.
1 ? A ?Push? from the lower body. Example: Leg Press
2 ? A ?Pull? from the upper body. Example: Upright Row
3 ? A ?Centralized? movement at the core. Example: Crunch
?Cycle? ? A PHA Cycle is the continuum of exercises used prior to a rest period. It is important to note that one complete Wave may or may not be a complete cycle. To put this in different terms, ?A PHA Cycle must be comprised of at least one complete Wave?.
A PHA Cycle may contain more than one complete Wave and may end at any point during a Wave. The example below is of one PHA Cycle with an ?incomplete? Wave:
1 ? Box Jumps (Push-lower)
2 ? Pull-ups (Pull-upper)
3 ? Incline sit-ups (Pull-central)
4 ? Squats (Push-lower)
5 ? Dumbbell Rows (Pull-upper)
A ?typical? DIVISION ONE PHA workout would use three to six cycles of ?Wave Continuums? with an appropriate change in demand used for each completed cycle.
The applications of PHA are endless. Variations with jumping, medicine balls, kettle bells, sprinting (running, biking, climbing) and body weight applications are a fun mixture that can facilitate great workouts that also enables one to train the entire body in a single workout while achieving cardiovascular and strength benefits in a relatively short period of time.
More on PHA Training:
Keep in mind the importance of developing both a general and specific energy system base is the aim of PHA training. PHA makes it possible for clients to train general, general-specific, and specific movements within an environment that is reflective of current energy system needs.
With appropriate PHA trainingone can learn: 1) multiple movements while, 2) developing a general conditioning base.
The fatigue induced from PHA workouts, in this respect is systematic, or cumulative rather than localized.
Athletes can reap the benefits of PHA in twofold manner. First, movements of both a general and specific means may be used concurrently to create an atmosphere that is geared toward specific strengths and motor abilities as it relates to higher intensity (CNS stimulation) or general purposes (for recovery and/or general strength development). Secondly, the merging of general and specific movements within a PHA series of specified time, load, and speed parameters can mimic the energy system/ movement demands of a contest. For example, a football athlete may engage in a series that will tax his explosive ability, strength-speed, and postural strength for a given amount of work/time (in this case maximum exertion in the aforementioned abilities will last about 4-8 seconds with a 25-45 sec. rest interval). In both cases a properly trained DIVISION ONE trainer should have the ability to manipulate one or several variables in order to elicit the desired result.
In either case strict adherence to the safe movement principles of executing with proper technique/form will dictate: the degree of movement difficulty, external load, speed, range, and the termination of a series if the capability of optimal mechanics (and efficiency of above criteria) ceases. Essentially, it is the goal of both the trainer and athlete to push beyond current bounds and limitations during advanced PHA sessions. Many variables can be manipulated here to measure ?gains? depending on what ability needs to improve. For example, if work capacity improvements are a priority then amount of work in a given/fixed amount of time should be tracked (training density). If strength development is lacking then the manipulation of intensity of load and volume is in order.
Now that you have the ?know?, let?s go.