Welcome to Workout of the Week, number 50. This time we have a two-day power endurance and strength endurance workout.
What’s the training goal? We want to repeat power efforts—also known as power endurance—and we want to last longer. Not what you think. Also known as strength endurance.
Training variables: Training intensity—we work with 0 to 10% of the one-rep max for the power endurance, and 30 to 60% of the one-rep max for the strength endurance.
The rep ranges: Power endurance—we do timed repetitions or timed sets. So 15 seconds, and then you try to do as many repetitions as possible. For the strength endurance, 15 to 40 reps.
The training exertion is light to medium. The training effort is a repeated effort. You could argue whether the power endurance is a dynamic effort—it’s probably some form of a dynamic and repeated effort anyway. Let’s move on.
Let’s talk exercises. Based on fundamental movements: squat, hinge, push, pull, lunge. The exercises are ordered to avoid accumulated fatigue. You’ll see that in a minute.
More training variables: Two days a week. The training organization is a circuit training. The training split is a full body split.
So how does that look? Let’s jump inside.
Here we are. Workout of the Week, number 50: power endurance and strength endurance on two days. You download this and get an overview of the program. You can see Workout Number One on the first day is the power endurance, and then the second one is the strength endurance workout.
So how does that look? Here you see on the left side: 1A, 1B, 1C, 1D. That’s the circuit training approach. So you do exercise number 1A, followed by exercise number 1B, followed by exercise number 1C, and so on until you get to 1H. You can see here between each exercise you get 30 seconds of rest, and at the end of the circuit you get five minutes of rest. Yeah. So here we have the exercises. You work through set number one, set number two, set number three.
Second workout: the strength endurance. Yeah, so also here you see on the left side: 1A, 1B, 1C, 1D, and so on until 1H. Similar approach. So you do exercise number 1A, followed by exercise number 1B, and so on. Then at the end you get five minutes rest, and then you do the second round.
You can download that program. You can read the glossary of the terms that are used in that workout. You can read about myself. You can see some testimonials—what former athletes have to say, mentees, former colleagues. And last but certainly not least, you can join the membership. In the membership, you get the four-week periodized program. What you see here is just the first week of these four weeks. So join the membership to access the full four-week training program.
Considering we are in week number 50, you get another 49 four-week workouts. Do your math—so you’ll be busy training if you want to go through all the training programs.
So let’s move back and finish this presentation. What are the next steps?
You download that PDF. You join the membership and access all training programs. You like and subscribe. You can grab all workouts here. You watched the previous workout, and if you haven’t already, you can subscribe.
I’ll see you next week with the next Workout of the Week
