Workout of the Week #32

Welcome to workout of the week number 32.

This time we have a 2-day strength maintenance and anatomical adaptation workout.

What is that?

We had a similar approach to a workout in workout of the week number 25, there it was three days.

So what’s the training goal?

Similarly we want to work on anatomical adaptation, also called structural strength, and maintain our strength levels.

What is the training intensity?

40 to 70% of the 1 RM for the anatomical adaptation and 85 to 90% of the 1 RM for the strength maintenance. The repetition ranges 12 to 20 for the anatomical adaptation and 2 to 4 for the strength maintenance.

Our exertion, medium exertion for the anatomical adaptation, and hard exertion for the strength maintenance.

If we look at the training effort, it’s a repeated effort for the anatomical adaptation, and a maximum effort for the strength maintenance.

If we look at the exercises for the anatomical adaptation, we work based on fundamental movements, but they are compound multi-joint, but also multi planner and combined movements. We will see what combined movements are, when we look into the program and for the strength maintenance, we keep it simple on squatting, hinging, pushing, pulling.

The exercise order goes from most complex to least complex.

If we look at more training variables, it’s a 2-day a week program, it’s a station training, the training organization is a station training and includes some complexes. The training split is a full body split.

Let’s have a look how that program looks by jumping inside.

So here we are inside of our workout, you download that PDF you get an overview of the program, you can see the table of content, and then the weekly structure, so two workouts interspersed by 2 days or 3 days. And then, if we have a look at our workout number one, and here you see the difference to the previous approach, in the previous approach we had standalone sessions, so one session was for the strength maintenance aspect, and one for the anatomical adaptation aspect, so this time we combine it.

In session number one you see 1A, 1B, 1C, this is the quote unquote strength complex, where we combine three exercises, and then you do 2A, 2B, and that is the anatomical adaptation complex, or  structural strength complex.

So strength complex we do front squats, bench row, and shoulder press, you can see the rest period here, so you do a front squat you get 90 seconds of rest, you do a bench row 90 seconds of rest, you do the shoulder press and then you get three minutes, and then start your second set of the front squat. We can see here three sets of four at 85% which equates to an RPE of eight and this is for our strength complex.

If we look at our anatomical adaptation complex, we have two exercises, so we do the dumbbell bench press alternating, 1 minute of rest and then we do the dumbbell single-legged RDL into a dumbbell forward lunge. So imagine you have two dumbbells in your hands, one in the right hand, one in the left hand you do a single-legged RDL on your left leg for example, so the right leg goes back, you get back and you step forward with your right leg. So this is the combination and also here we do eight repetitions at 40% of the 1 RM for the dumbbell bench press, remember this is calculated on the barbell bench press. And then for the dumbbell single-legged RDL to forward lunge we do six repetitions, and this is a bit difficult, as I outlined in previous anatomical adaptation workouts, there are some difficulties prescribing the intensity, so here you have to go with bit of your feel to see what you can do for six repetitions.

And if we go to workout number two, here we can see it is reverse, so we have two exercises as the strength complex and then three exercises for the structural strength complex, the anatomical adaptation complex.

We start with deadlift and bench press, same thing deadlift 90 seconds of rest then your bench press, then 3 minutes of rest. The set and reps are three sets or four reps at 85% of the 1RM for the strength complex, and then we move to our anatomical adaptation complex, which is the dumbbell deficit bulgarian split squat to a dumbbell shoulder press. And here the dumbbell shoulder press is fat or bold, and that means the percentage is based on the dumbbell shoulder press, otherwise if you would base it on the Bulgarian split Squat, you would have difficulties getting the dumbbell over your head for the shoulder press.

Then we do the inverted row and the push-up to star hold, so here we can see we do three sets of six at 60% of the 1 RM for the dumbbell deficit Bulgarian split Squat to dumbbell shoulder press, then we do eight repetitions for the inverted row and another six repetitions for the push-up to star hold.

If you haven’t downloaded any of the programs before, you see there’s a glossery there’s a bit about me and there are some testimonials from my athletes and former athletes, as well as my mentees and former colleagues and colleagues and then you get a chance to download this.

And also check out the membership, inside the membership we are now at workout of the week 32, so you get another 31 workouts or training programs, that’s the membership, so you get the full 4-week training program, this was just the first week.

So check it out and let’s move back and finish this presentation.

So what are the next steps?

You download the PDF and then you can join the membership, as I just outlined there are 31 more training programs, so there are 32 4-week training programs so you can be busy with training.

You like and subscribe to this video, like this video, subscribe to the channel and again here on the top left you get a chance to grab all the workouts for free you get a chance to subscribe and you can watch the previous workout I see you next week.