Workout of the Week #13

Welcome to workout of the week number 13, so again we do what we did in workout of the week number 5, we have a look at strength endurance.

But this time we do strength endurance combined with strength maintenance.

Why is that important?

If you mainly focus on strength endurance, which is classified, and we’ll see that in a minute, by lower intensities and high repetitions, you will lose strength over time. For that it is important to have a maintenance stimulus to maintain your strength levels.

Let’s have a look at how we can do that.

So, number one training goal. What is the training goal of this workout?

You want to last longer, not what you think, also known as strength endurance. So last efforts for longer.

What are the training variables?

As I said, we have strength endurance combined with strength maintenance. For the strength endurance the intensity is between 30 to 60% of the 1 RM, for the strength maintenance 85 to 90% of the 1 RM. You can see here, I missed the 1 RM at the strength maintenance.

The repetition range. So for the strength endurance 15 to 40, and for the strength maintenance, 1 to 3. The exertion for the strength endurance, it’s medium exertion, please go back and watch workout of the week number 5, where I discuss why that is the biggest mistake people make when they do so-called strength endurance training, that the exertion is too high.

So, if you want to benefit from your strength endurance training make sure that exertion is medium,  and for the strength maintenance, it’s a hard exertion. The training effort is a repeated effort for the strength endurance and a maximum effort for the strength maintenance.

Let’s talk exercises.

Nothing fancy, the basic work. So fundamental movements, squatting, hinging, pushing, pulling, and lunging. The exercises are ordered, especially for the strength endurance work, that you avoid accumulated fatigue.

Let’s have a look at a few more training variables.

So we do three days a week, and you’ll see that in a minute, we have one day dedicated to strength maintenance, and two days dedicated to improve your strength endurance. The training organization, for the strength endurance is a circuit training, and for the strength maintenance it’s a station training, including complexes. Basically, it’s only complexes.

The training split, is a full body split.

So how does it look this is our program? We jump right into it.

So here we are inside the strength training workout, and then if you download it, you can see an overview, which explains a little bit what that workout is about, and how to do it. You’ll see how to do the workouts in the structure of the week. So we do the strength maintenance first, and then we do our two strength endurance workouts.

So let’s have a look at workout number one, which is the strength maintenance.

So we have three complexes of two exercises, so 6 exercises in total. We do a front squat complexed with a pull-up, we do a deadlift complexed with a bench press, and we do a bulgarian split squat complexed with a shoulder press. So basically we hit all fundamental movements of squatting, hinging, pushing, and pulling. Here you can see for all exercises we do 3 repetitions at 85% of the 1  RM for 3 sets. And you can see the exertion is an RPE of 7.

So the idea is we want to maintain strength. At the end of the workout you will not be necessarily fatigued, but you will have set a stimulus that you maintain your strength levels. Let’s have a look at the workout number 2, the strength endurance workout. And if you have seen previous videos, especially workout of the week number 5, I outlined the circuit training approach.

So you’ll see here at the side there it is, 1A, 1B, 1C, 1D, etc, so that means you do one set of 1A, followed by one set of 1B, followed by one set of 1C, until the completion of the 8 exercises, which is 1H. Then you get rest for 5 minutes and then you repeat the circuit.

And you can see here, the order is, as I outlined before, we want to avoid accumulated fatigue, therefore we do a hinge, then we do an upper body push, then we do an upper body pull, then we do single-legged work on one side, then we do single-legged work on the other side, then we move into an upper body pull, then into a lower body push, or let’s call it a push, because you move something away from, no that’s a mistake, you move something towards the body, so the hinge would be classified as lower body pull, excuse my mistake, and we follow that up with an upper body pulling movement the dumbbell pullover.

If you look at the intensities you can see here we start with 50% of the 1 RM for 15 repetitions, and if you download the 4-week program, you will see that approach of you know the strength maintenance intensity increases, repetitions decrease, and for the strength endurance, it’s the other way around. So we start with the highest intensity at the beginning of this program, and then intensity decreases and volume, repetitions increase.

So strength endurance workout number 2, similar structure, we do fundamental movements, so we do a squatting variation, followed by a pulling movement, then we do a pushing movement, then we do an RDL, which is a pulling movement, a lower body pull, then an upper body push, then we do our forward lunges and return on one side, and then forward lunges and return on the other side, and then we have an upper body pull again.

And that concludes the workout. So if you download it, you get a glossary, where you can also have a look at something that might not be clear to you, it’s explained there. You get the RPE, you can read a bit about me, you can read what my athletes say about me, what my colleagues say about me, and then you can also go and join the membership and download the 4-we customizable program.

So let’s go back to the presentation and finish it off.

So we are back and now what are the next steps?

The first step is, you download the program and follow it, and let me know how it works. Then the next step is, you can join the membership there you can find more programs, so we are now at workout of the week number 13. So inside the membership, you find 13 training programs each training program is four weeks, four weeks in length.

And you can like that video, you can subscribe, and then I see you next week with workout number 14, workout of the week number 14, which is a 4 day a week integrated strength and power workout.