Welcome, now we’re going to have a look at the workout of the week number one. So this workout is a full body strength development program and in my opinion if you only do one program it should be this one or something like this.
Let’s start. So what’s the training goal?
Very important goal oriented strength training, you always want to think about what is your training goal and based on that you choose your training program. So the goal is obviously to develop strength and technically it’s a functional hypertrophy program. We get into that in a minute, when we look at the training variables. There we are.
So what are the training variables?
The main training variables for this program, the training intensity is 75 to 85% of the 1 RM and it’s done for 4 to8 repetitions, the exertion is hard to near maximum and the training effort is a repeated effort. Let’s have a look at the exercises.
So what are the exercises?
A very basic program but the basics always do the job so it’s based around the fundamental movements, we have a squat variation, we have a hinging variation, we have a push, we have a pull and we have a single-legged variation or a lunge variation. The push and the pull is horizontal and vertical, on one day horizontal on the other day vertical.
The exercise order, we go from the most complex exercise to the least complex exercise.
Let’s give it a bit more context, what are the training variables a few more training variables, so the training frequency is 2 days a week and the training organization is a station training. I know there’s a lot of discussion because people have never heard about a training organization, however, it does exist. There are two types of training organization one is a station training one is a circuit training and within these organizations, training organization, you have subcategories which we will get into in the following programs.
And the training split is a full body split, so how does it look?
Here we have our program and let’s dive into it. Here I’m on my tablet and the training program so this is the downloadable version you can have a look for yourself and download it there’s a short explanation about the program and the program overview. So two days a week so that could be on a Monday and Thursday, a Tuesday and Friday, that is up to you.
Let’s have a look at the workout number one.
And again the purpose of this video is, it’s going to be a walk through to the program so that you know what you should be doing. This is the program on the left side you see the exercise order, we have exercise one, exercise 2, 3 and four.
And then let’s have a look in so for example the first exercise is a back squat. Then below you see the tempo, 3 seconds down, 1 second hold, 1 second up.
The rest between the sets so that’s the inter serial rest is 4 minutes and the set rep scheme is we do six repetitions at 75% which equates more or less to an RPE of seven, so three reps in reserve and this is going to be done for 3 sets of 6 reps. After that you do your RDL, the Romanian deadlift same thing three sets six repetitions add an RPE of seven or 75% of your 1 RM. And then you do the upper body push horizontally followed by an upper body pull horizontally, and then finishing with the split squats. That is workout number one.
If we look at workout number two, there it is you can see the similar structure, so starting with a squat variation, a hinging variation which is the deadlift, then the shoulder press as a vertical push, followed by a pullup a vertical pull and a split squat or lunge variation, which is the forward lunge and return. And same thing here you look at the program ,you see the tempo the rest the inter serial rest and then the same set and rep structure as in workout number one, so essentially we have in both workouts five exercises, all exercises are done for three sets with six repetitions at 75% of the 1 RM.
Again this is the first week of the program, it progresses throughout the week and you can download this program. Again you see a glossary here, which explains a little bit what that program is about you get also the explanation of the RPE, a little bit about me, if you are interested, a few testimonials of my athletes and then and colleagues and last but certainly not least you can download the program from my website or you can sign up for the membership and there you get the full 4-week program. So let’s move back.
So what are the next steps?
I’ve already alluded to it you download the program you join the membership for the 4-we program which is customizable and if you have any energy left after these two things you can like and subscribe.
