Welcome to Workout of the Week number 39. So now we have progressed to the preparatory period – the general prep and the special prep. We have progressed through the competition period – the pre-competition and the competition. Now we are at the end of this program, of this season 2011-2012 from Anuka Bruton, and now we have the transition period, transitioning from one season to the next.
Training Goal
What did we do? The training goal was anatomical adaptation, also called structural strength.
Training Variables
Intensity: We worked mainly with body weight movements for 6 to 12 repetitions.
Exertion: Medium to hard
Effort: Repeated effort
Exercise Selection
If we look at the exercises – again, anatomical adaptation. So based on fundamental movements but compound multi-joint movements, also multi-planar, so meaning in different directions and also including rotations. Yeah, so there are three different planes of movement. We try to incorporate all planes of movement either within one exercise or within the training workout session for sure, and combined movements.
We have a look at what that means. If you have followed the previous program, you probably know what it means – bilateral and unilateral movements.
Exercise Order: Most complex to least complex
Additional Training Variables
If we look at a few more training variables, the training was two days a week and it was circuit training. The training split was a full body split.
Program Overview
Here’s the program, and we jump right into it.
So here we are inside of the workout, the transition period. You get an overview of the program. You can see two training sessions in a week, preferably non-consecutive days.
Workout 1
Let’s have a look at workout number one. I myself was a little bit surprised when I looked back at my files – it’s just three exercises combined as kind of a circuit. Yeah, so we do:
- Medicine ball single-legged RDL – 2A
- Medicine ball forward lunge – then we do a push-up to T-hold
- Inverted row
We do three sets of four at the single-legged RDL and lunge, three sets of four for the push-up to T-hold, and then eight repetitions for the inverted row. Yeah, so three sets of four obviously means four each side, so in total eight repetitions.
Workout 2
If we look at workout number two, a very similar approach. So we do:
- Medicine ball single-legged RDL into a medicine ball reverse lunge
- Medicine ball push-up
- Renegade row
Similar here: three sets of four, three sets of four, and then eight repetitions for the renegade row.
Additional Resources
You download that PDF, you can see the glossary explaining the terms that I’ve used in case you don’t know. And then you can read about Anuka, who followed that program in 2011 and 2012. You can read about myself, you can read about what other people have to say about me. And last but certainly not least, you can then join the membership.
Inside the membership, you get that 4-week periodized program. This was just the first week.
Next Steps
And let’s move back and finish that presentation. So what are the next steps?
- Number one: You download that PDF
- Number two: You join the membership
And there you can access the four-week program of what we just looked at. That was the first week, but you can get the 4-week program. Considering we are in week number 39, you get another 38 4-week programs focused on strength development, power development, muscular hypertrophy, strength endurance, and so on and so on – two days a week to six days a week, anything you wish for.
You like this video and subscribe. You can grab all workouts here, you can watch the previous workout, you can subscribe if you haven’t already, and I see you next week with the next workout.
