Welcome to workout of the week number 16, this time we have a 2-day power endurance workout.
I have outlined the concept of power endurance in a previous video, which you can watch here, but in summary it means the ability to last power efforts without a reduction in power output or the ability to repeat power efforts multiple times without the decrement in performance or very little decrement in performance.
Another term that has been coined is also power under fatigue and if you think about it there are a couple of sports, where you actually need this ability of power endurance.
So what is the training goal?
We just said, lasting power efforts or repeating power efforts without a decrement in performance. The training variables, the training intensity is 0 to 5% of the 1 RM, the repetition range, this time we don’t do repetitions, we use time. It’s 10 to 15 seconds.
The exertion is light to medium, the effort is a dynamic effort, mainly the plyometric effort and the ballistic effort. And if we look at the exercises, it’s based on jumps and jump variations, and medicine ball throws. The exercise order is ordered in a way so that we avoid accumulating fatigue.
Let’s have a look at some more training variables.
The training frequency is 2 days a week, and the organization is a circuit training. The training split is a full body split and if you ask yourself how it looks? We look at this right now.
So here’s the program, let’s jump inside.
So here we are inside of our power endurance workout, it’s a 2-day week, so the organization should be workout number 1, two days of rest, and then workout number 2. But obviously you have the freedom to organize the workout in the way you want to organize it.
So power endurance workout number 1, so what you can see here if you look at the left side, you see all these numbers, and that means it’s a circuit training. You do the first set of 1A, go to the first set of 1B, then first set of 1C, 1D and so on and so on. Between the exercises you can see here, 30 seconds of rest, but at the end of the circuit it’s 5 minutes. And then you can see the exercises we do a medicine ball scoop, followed by a lateral throw on the left side, then we do a medicine ball push press, then we do a lateral throw on the right side, then we do scissor jumps on left leg forward, then we do a medicine ball slam, then we do the scissor jumps again on the other side and we finish with the medicine ball chest pass.
So if you now look here, you see what I meant with the repetitions, so it’s not repetitions per set, the exercises are done continuously and you try to do as many reps as you can within these 15 seconds. And you repeat this for the given the number of sets.
Let’s have a look at power endurance workout number 2, a similar setup if you look on the left side you see 1A, 1B, 1C, 1D, etc. Then you see the exercises, again you see 30 seconds of rest between the exercises and at the end of the circuit you’ll get five minutes of rest. We do again our 15 seconds for three sets and then we do we start with barbell jump squats, followed by medicine ball throws on the left side, followed by the medicine ball scoop, followed by the medicine ball throw on the right side, then we do Step Up Jumps on the left leg forward, then we do our medicine ball slam and then we do Step Up Jumps right leg forward and then we finish with Reactive Push-Ups, or clapping push-ups. And if you’re not strong enough to do them, you can use band assistance to assist you doing that push-ups.
Then you have the glossary here, which explains a little bit the terms that are used you can read a bit about myself and then what athletes my former athletes or athletes have to say about me.
So let’s move back and finish that presentation.
So what are the next steps?
You can download that program from my website, then you can join the membership, in the membership you get all programs that have been published, but you also get the entire program. This is the first week, and the entire program goes over 4 weeks and is periodized.
Please like the video please subscribe. If you subscribe you get notified when a new program comes out. Every week there will be a new training program and you can see the previous video here and you can subscribe I’ll see you next week.
