Welcome to workout of the week number 21.
This time we have a 4-day full body strength and strength endurance training program.
So what is the training goal?
Number one we want to last longer, not what you think, it’s also called strength endurance, and we want to optimize our strength. It is actually a fact that a lot of sports need to have the qualities of maintaining in high strength levels, but also need to have the ability to produce repeated strength efforts. For that, such a program where you combine strength endurance and maximum strength training can be quite beneficial.
So let’s have a look at the training variables.
Let’s start with the strength endurance, we use 30 to 60% of the 1 RM, and for the maximum strength we use 80 to 95% of the 1 RM.
You might argue, is 80% really maximum strength training?
I get your point, actually this is the 80% will be the first week in this workout in this 4-week training program, and it progresses then to 85% and 90% and so on and so on. I’ve chosen 80% for reasons that I will outline once we are inside the program.
So let let’s have a look at the rep ranges, for the strength endurance we do 15 to 40 repetitions and for the maximum strength 1 to 5, for the strength endurance we use a medium exertion, and for the maximum strength we use a hard to near-maximum exertion.
The training effort, it’s a repeated effort for the strength endurance and a maximum effort for the maximum strength.
Let’s have a look at the exercises.
We use fundamental movements, such as squatting, lunging, hinging, pushing, and pulling and the exercises especially for the strength endurance are ordered in a way to not accumulate fatigue.
Let’s have a look at few more training variables.
It’s a 4 day a week program, the strength endurance is organized as a circuit training, we look at that once we’re inside the program, and the strength maintenance optimization has a station training that includes some complexes. The training split is a full body split.
How does it look?
Here’s our program, let’s jump inside.
So here we are inside of our workout, and once you download it you get an overview of the program, the aim of the program, you can see the table of content, and then you see how the program is structured.
So we do day one, workout number one, focused on strength, and workout number two on the second day focused on strength endurance. One day of rest and then we rinse and repeat workout number three focused on strength, and workout number four focused on strength endurance.
So, the strength workout, how does it look?
We do a complex of Front Squat and bench row, followed by a complex of deadlifting and bench pressing, followed by a complex of the Bulgarian Split Squat and the shoulder press.
The intensities, we do three sets of three repetitions at 87.5% which equates which equates an RPE of eight. In our second workout, this time the strength endurance workout, you can see on the left side 1A, 1B, 1C, 1E, etc, so that means it’s eight exercises, you do one exercise move to the next exercise, move to the next exercise, until you have completed the eight exercises. Between the exercises, you get one minute rest, and at the end of the eight exercise, for the next set the next circuit you get five minutes of rest. If we look at our intensities and repetitions 15 repetitions at 50% of the one RM and we do that for 3 sets, three circuits.
Our second workout, we have back squat, pull-up, RDL, pull over, step ups and an upright row. And here this is what I mentioned, we start with 3 sets of 5 repetitions at 80% which equates an to an RPE of 8, and we progress over the weeks from 80% to 85% to 90% and so on and so on.
And our strength workout number four, again strength endurance, we see a similar setup to workout number two, again a circuit training, you see the exercises, trap-bar deadlift, lat pulldown, dumbbell bench press, hip thrust, the shoulder press, then a forward lunge and return the right leg moves forward, a forward lunge and return the left leg moves forward, and the bench row.
And then we see again the similar setup, one minute of rest between the exercises, 5 minutes at the end of the circuit and also here three set of 15 at 50% of the 1 RM.
And that concludes the workout focusing on optimizing strength and improving strength endurance. Download the program, you get the glossary you get a bit about myself, if you are interested in, also what people have to say about me, and last but certainly not least you get the chance to join the membership, where you get the full 4-week training program.
This was just the first week so the four-week training program, which is progressive and also can be customized.
Let’s move back.
So what are the next steps?
You download the program, you join the membership, there you get the full 4-week customizable program. Considering we are at workout of the week 21, you also get 20 other strength training programs, focused on maximum strength, focused on power development, and so on and so on gains, not to forget. And then you like and you like the video and you subscribe. Please watch the previous workout in case you haven’t seen it and subscribe I see you next week.
