Welcome to workout of the week number 33, a 3-day polarized strength and strength endurance workout.
So what is our training goal?
As the title suggests we want to maintain and optimize strength and we want to last longer, so last longer not what you think, it’s strength endurance, so we want to last strength efforts for longer.
Training variables, what are the training variables?
The training intensity, we work with 85 to 95% of the 1 RM for the maximum strength, the optimization and maintenance of strength levels, and 30 to 60% of the 1 RM for the strength endurance.
The rep rang is 1 to 3 for the maximum strength, and 15 to 40 for the strength endurance. Our exertion, it’s a hard exertion for the maximum strength, and a medium exertion for the strength endurance.
Our training effort, maximum strength as usual is a maximum effort and the strength endurance is a repeated effort.
let’s have a look at the exercises, we use basic fundamental movements, a squat, a hinge, a push, pull and a lunge. The exercises are ordered to avoid accumulated fatigue.
And if we look at more training variables, we see it’s a 3-day a week workout, but it only has two alternating sessions and we will see that when we jump into the program, and have a look at the weekly structure of week 1, 2, 3 & 4.
Our training organization, for the maximum strength, it’s a station training and it includes complexes and for the strength endurance it’s a classical circuit training. Our training split is a full body split.
How does that program look?
Let’s have a look and we jump inside. So here we are inside of our program the three day a week polarized strength and strength endurance workout.
You get an overview of the workout, and you see the weekly structure, this is what I meant before so workout number one is the strength focused, one day of rest, workout number two the strength endurance focus, workout number three again is the strength focus. And if we go to week number two, it’s reversed, so we have workout number one in this week, the workout number one is workout number two here, but the first workout of the week is strength endurance, the second workout is strength, and the third workout is strength endurance. So basically within two weeks you have three workouts with a strength focus and three workouts with a strength endurance focus.
And let have a look at workout number one. The strength focus, so we can see here 1A, 1B, 2A, 2B, 3A, 3B, that means exercise 1A and 1B are complexed, so you do the front squat followed by pull-ups, then you do deadlift followed by bench press, and then you do bulgarian split squat followed by a shoulder press.
If you look at the set and rep structure, they are the same for all exercises, three sets of three 85% of the 1 RM, which equates to an RPE of 7.
And if we go to workout number two, the strength endurance focus, you can see what I meant, on the left side 1A, 1B, 1C, 1 D until 1H, so eight exercises done in a circuit. And you can see, we do the trap-bar deadlift, followed by the dumbbell shoulder press, followed by the bent-over row followed by single-legged leg press on the left leg, single-legged leg press on the right leg, then we do lat pull-downs, hip thrust and dumbbell pullover. And here we can see our set and rep structure, three sets of 15 at 50% of the 1 RM.
And this is what you see when you download the 4 week workout program, there you can see the polarized approach, number one, the polarized approach means we will work on different ends of the continuum, so one end is high resistance low repetitions, the other end of the continuum is low resistance, higher repetitions.
But if you download the 4 week training program you will see the resistance goes up on the high resistance end, and the resistance goes down on the strength endurance end, so we are working in polarized fashion, where one goes up, and one goes down intensity wise, but then repetitions go up for the strength endurance.
If you download this PDF you see the glossary and overview you can read about myself, if you want to you can see testimonials of my athletes and former athletes and then you see what colleagues have to say about me and then here you get a chance to subscribe to the membership let’s go back and finish that presentation.
So what are the next steps?
You download that PDF number one you, join the membership, inside the membership you get the four-week program, of what we just looked at, that was just the first week but you also get considering we are now at workout of the week 33 you get another 32 4-week training programs, and you can like this video and subscribe up here on the top left, you get a chance to grab all free workouts, you get another chance to subscribe if you haven’t and if you’re interested in the previous workout you can also do that right here I see you next week.
