Humor will not be tolerated!! -Portia

http://theboard.byu.edu/questions/62770/

Great job to Sky Bones' husband on this answer. I consider myself pretty savvy when it comes to health and exercise (by no means a professional, but a lay person with good knowledge.) I learned a TON in this answer. I had a follow up question if Sky Bones can ask: what is the fifth phase and does he have a link to any 30-60 minute routines over a seasonal period (4-6 months?)

This is Sky Bones' husband (I don't have my own alias). Thanks, that's nice of you to say! The fifth phase is Power training and it doesn't play much of a role in fat loss so I didn't talk about it in the answer. Power is the greatest amount of force produced in the shortest amount of time and it is especially important for athletes. For example, throwing a fastball in baseball, kicking a 50 yard field goal in football, high jump, etc etc. It differs from strength in that one can have a very high level of strength but not a high level of power. For example, a strength competitor may be able to bench press 650 pounds but he can't throw a baseball 75 mph; whereas a pitcher can only bench press 250 pounds but he can throw a baseball 93 mph. The baseball player has higher throwing power and the strength competitor has higher lifting strength. In order to exercise power you have to lower the weight and increase the speed of muscle contraction. For example, doing a chest pass as explosively as possible with an 8 pound medicine ball. Power training is level five because in order to produce an increase in power, adequate stabilization, strength, and maximal muscle fiber recruitment must already be established. I recommend when doing power training to superset a high level strength exercise with a power exercise with similar joint mechanics. For example, a high weight bench press followed immediately with a medicine ball chest pass.

Sorry, I don't know of any links to free season workout programs. Youtube has a plethora of short random "check out my awesome exercise" videos but what you are asking for is just too valuable to be on youtube. Take what I have explained with the five phases of exercise and decide what your goals are and what phases are most appropriate for your goals and create your own routine. If you have any further questions, or if you really want to maximize your experience, I highly recommend getting a personal trainer, at least for a few months. I know it's expensive but if you pay careful attention to what they teach you then you will be able to take care of yourself for the rest of your life. Good luck!

I skipped over this answer when I first saw it the Board (because it was long) until wired's comment made me go back and read it and I'm so glad I did! It was very interesting and I will definitely incorporate stabilization training into my weight lifting routine, in the future.