Workout of the Week #29

Welcome to workout of the week number 29.

Today we have a bit of an unusual setup, but let’s go for it.

It’s a 4 day full body strength endurance and power endurance training program, that will probably lead to a little bit of controversy amongst strength and conditioning coaches and strength coaches.

Anyway that is a real program, I have done with one of my athletes who was preparing for the Australian Open in 2017, so again a real program that I have used.

What’s the training goal?

Number one, we want to last power efforts or repeat power efforts, that is the principle of power endurance and we had that in workout of the week number 16, I’ve gone a little bit into detail what power endurance is and given a bit of an outline.

Also some people name it power under fatigue, essentially it is the ability to repeat power efforts, so short bursts of high intensity. And then we have our lasting longer, the strength endurance part.

So let’s have a look at the training variables.

For the power endurance we use 0 to 5% of the 1 RM. Why 5% in brackets?

Because everything I’ve done over here is without any external load or very light external load, and I’ve not specified the intensity. For the strength endurance, we work with 30 to 60% of the 1 RM, the power endurance is timed, so we do 10 seconds and the strength endurance is done for 20 to 30 reps.

The exertion is low to medium, so we work with low to medium exertion, and the effort is dynamic-ballistic for the power endurance, and a repeated effort for this strength endurance.

Let’s have a look at the exercises and I will go into detail once we’re inside the program. The power endurance is mainly jumps and throws, and you’ll see that in the program, most of the variations that I’ve chosen are some form of a rebound, which allows you to do more repetitions within this 10 seconds.

What does that mean?

Imagine you do a medicine ball throw, where you throw the medicine ball away, then you have a lot of rest, intra serial rest. So, what is advisable is, you use a wall or something like that, that’s why you see a lot of wall drills, where you can do multiple repetitions within this 10 seconds. I hope that outlines the concept a bit.

The strength endurance based on fundamental movements, squatting, hinging, pushing, pulling, and lunging. And the exercise order is in a way, that we want to avoid accumulated fatigue, so that could be alternating upper-lower body, alternating between rotation and linear movements, that could all be tactics to avoid accumulating fatigue.

More training variables.

We do four days a week, it is a circuit training, and we use a full body split.

So how does it look? Here’s our program and we jump into it.

Here we are inside of our program, you can see an overview that explains the idea, and the aim of the program. So what we are going to do?

Day number one, workout number one the power endurance, followed by day number two, the strength endurance, then one day of rest, and then we rinse and repeat. So we have another Power endurance workout, and then followed by a strength endurance workout.

So how does it look?

So number one, here’s the power endurance workout, if you look at the on the left side, you see this 1A, 1B, 1C, so that means it’s a circuit training. You do set number one of exercise 1A, move to set number one of exercise 1B, move to set number one of exercise 1C and until you have reached 1H, so eight sets in total, eight exercises after each other, then between the exercises you get 30 seconds of rest and then at the end of the circuit down here we can see 5 minutes. And then you can see what I said earlier we have 10 seconds of work, followed by 30 Seconds of rest, so a work to rest ratio of 1 to 3 and then you see we do a dumbbell jump squats followed by a medicine ball slam, followed by scissor jumps with the left leg forward, medicine ball chest pass, that’s what I said, the wall drill, so you bounce the ball against the wall, try to do as powerful as possible, but as many reps as possible as well. Then again the scissor jump with the other leg forward, then wall drill lateral throw, then the medicine ball push press, and then we have the wall drill again.

Then if we go to workout number two, this is our strength endurance, you see the same setup 1A, 1B, 1C, 1D, then the rest is one minute between the exercises. And then here we do 20 reps at 40% of the 1 RM, and then again we do the back squat, one minute of rest, then we do the bench row, one minute of rest then the bench press, then the trap bar deadlift, then the shoulder press, then the forward lunge with the left leg, the forward lunge with the right leg, followed by the lat pulldown, and then that circuit is completed, and then there is an inter-serial rest of 5 minutes.

And then workout number three, again the power endurance, we see a very similar setup, so jump squats with dumbbells, then lateral throw wall drill, scissor jumps, lateral throw wall drill, scissor jumps again, the chest pass wall drill, the medicine ball slam, and the push press.

And workout number four, again very similar setup to workout number two, we have the bulgarian split squat, dumbbell bench press, bulgarian split squat on the other side, the bench row, the shoulder press, the dumbbell single-arm single-legged RDL right leg on the ground, then the pullover, and then the RDL with a left leg on the ground, and that concludes the program.

Here you can see a glossary of the terms, you can read about me, some testimonials and last but certainly not least you can sign up for the membership, where you get the full 4-week periodized program.

Let’s move back and finish that presentation.

So what are the next steps? You download the program, you join the membership, if you like there you get the full 4-week training program, and considering we are at workout number 29, you will get another 28 training programs, all based around strength development, promoting hypertrophy, power development, strength endurance, power endurance, and everything you can possibly wish for, two to six days, it’s like a buffet and you can just choose the program you need. Anyway, you like and subscribe. And here you can see the previous workout, you can grab all workouts and again there is a last chance for today to subscribe. I’ll see you next week where we have a big three training program.