The Book The Author Strength Training for Men

Strength Training for Men adds a new dimension to
muscular development with its revolutionary ‘Core-Power’
Conversion Training System that takes the guesswork out of
training and offers a unique learning experience for
achieving the ultimate athletic body.
The Book
Strength Training for Men conditions your body for muscular gains and
increasing athletic performance. The book includes practical, easy-tofollow
strength training routines that help guide you through basic lifting
techniques to more advanced Olympic-lifting power progressions.
The book is loaded with relevant information for any athlete, coach or
trainer at any level. It contains all the fundamentals for building a safe,
efficient strength training program, whilst sequencing exercises towards
the development of explosive power through Paul’s breakthrough Core-
Strength to Power Conversion Training System. Best of all, each exercise
and program is clearly and simply explained.
The Author
As a leader in the field of fitness and exercise, Paul Collins, Australia's
Personal Trainer, has successfully combined a vast sports background
with a degree in physical education and certification as a Strength and
Conditioning Coach, Olympic-lifting club coach and Personal Trainer.
Coaching since the age of 14, Paul is an Award-winning Personal
Trainer with more than 20 years experience. His clients have included
state and national athletes and sporting teams including Olympians
and Paralympic world champions.
ISBN 978-1-84126-286-4
$ 16.95 US/£ 12.95/A 16.95
www.m-m-sports.com
The Body Coach
Strength Training for Men Paul Collins

Strength Training for Men

A special thank you to Strength and Conditioning Coaches Peter Valabek and Michal Hrcka for
assisting with the development of this book.
Medical Disclaimer: The exercises and advice given in this book are in no way intended as a
substitute for medical advice and guidance. It is sold with the understanding that the author
and publisher are not engaged in rendering medical advice. Because of the differences from
individual to individual, your doctor and physical therapist should be consulted to assess
whether these exercises are safe for you. Consult your doctor and physical therapist before
starting this or any other exercise program. The author and publisher will not accept
responsibility for injury or damage occasioned to any person as a result of participation,
directly or indirectly, of the use and application of any of the contents of this book.

The Body Coach Series
Strength Training for Men
The Ultimate Core Strength to
Power Conversion Training System
Paul Collins
Meyer & Meyer Sport

British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Paul Collins
Strength Training for Men
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2010
ISBN 978-1-84126-286-4
All rights reserved, especially the right to copy and distribute, including the translation rights.
No part of this work may be reproduced – including by photocopy, microfilm or any other means – processed, stored
electronically, copied or distributed in any form whatsoever without the written permission of the publisher.
© 2010 Paul Collins (text & photos)
and Meyer & Meyer Sport (UK) Ltd. (Layout)
Aachen, Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis,
Maidenhead, Olten (CH), Singapore, Toronto
Member of the World
Sport Publishers' Association (WSPA)
www.w-s-p-a.org
Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany
ISBN 978-1-84126-286-4
E-Mail: info@m-m-sports.com
www.m-m-sports.com

Contents
About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
A Word from The Body Coach® . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
Chapter 1: Conversion Training System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Chapter 2: Phase 1: Strength Foundation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Chapter 3: Phase 2: Core Strength Development . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70
Chapter 4: Phase 3: Complex Strength to Power Conversion . . . . . . . . . . . . . . . . . . . . . .88
Chapter 5: Phase 4: Olympic Lifting – Power Conversion . . . . . . . . . . . . . . . . . . . . . . . .140
Chapter 6: Phase 5: Program Design . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .156
Appendix: Nutrient Timing for Optimal Strength, Muscle Growth and Power Gains . . . .173
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .175
Trademarks
Body Coach®, The Body Coach®, Fastfeet®, Quickfeet®, Speedhoop®, Posturefit®, Spinal Unloading
Block®, Australia’s Personal Trainer, Speed for Sport, Collins-Technique, Coach Collins,
Collins Lateral Fly, 20-40-60 Exercise Principle, 3B’s Principle , Personal Training for Pets,
PT for Pets are trademarks of Paul Collins.
Body Coach® Team – Peter, Paul und Michal
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