Climb the word of slope process, so high level provides strong and handsome meaning more on this foundation namely exercise an activity, had this phase only, strong and handsome, the property talent that is fitness not just is real dash forward show come. Also mean at the same time provide training intensity and bear quantity more, more more difficult, strict, should pay attention to scientific sex more, more need efficiency, should notice to train safety more, and the trains an activity beginning that provides the rule more.

(1) week trains frequency: 4, 5, occasional 6, but do not advocate intermittent without whole day. Do not undertake as far as possible successive of 3 days of above exercise arrangement, undertake two days continuously at most namely or be about to arrange playday, be like Zhou Yi, Zhou Er, 3 training, zhou Si must rest. The purpose is to be in make sure local muscle has 72, 100zl, when rest, on resumptive foundation, rest completely what make sure human body whole has at least one day even.

(2) restores a method: Restoring is to eliminate exhaustion in time, finish for high quality next time class or one of premise that main subject trains a target. Restore a method to include; to change the breathing space between training course and exercise commonly, adjust bear and its rhythm, assure reasonable, rigorous life. System of work and rest: Compensatory nurture is qualitative, use massage, the; of method of medical biology method such as illuminate of stimulation of bath, report, ultraviolet ray undertakes psychological suggestion and psychology adjust; to wait a moment.

(3) training course is appropriate time: Every time 90 to 100 minutes, had better not exceed 100 minutes.

(4) become divided or branch means: Abide by the principle that every place drills 2 times every week, use the body branch means of double become divided or 3 days of become divided between week.

(5) bear means reachs detail: Every class appropriate arranges 2 ～ 3 place (do not include small muscle group) . Every place appropriate undertakes taking exercise with 3 movements. 3 movements should be aimed at every place flesh group or sarcous is local undertake, take exercise in order to make sure whole muscle or ministry potential energy get in the round. Every movement appropriate is experienced 4, 5 groups, but the appropriate of total set number with every experienced place is in 10, 12 groups. Do not exceed 14 groups at most. Of every groups of movements try lift a frequency to be 8, 12. Every movement should undertake 1 group of weight measure activity of bright warm up before formal training, bear is 15RM/15 commonly. Between the movement, control of removed and general appropriate is in between maggot 45, between 90 seconds.

(6) plans to make: Plan to give priority to with individual character more, making a basis is " natural rule " . Usually, class chronometer delimits total movement is 10, 12. Can bring into motion having oxygen curricular plan at the same time, or be in every week 3-4 arranges motion having oxygen after second training course. Time of campaign having oxygen is 30-45 commonly minute. The person that the condition matures can shift to an earlier date will take part in the match the plan brings into program to keep abreast of a special preparation. But the main purpose of this phase still raises training and constitution level, feel high starting point, tall to norms ascends athletics arena to establish a foundation.
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