Workout of the Week #42

Welcome to Workout of the Week, number 42. This time we have a three-day power endurance, strength endurance, and strength maintenance workout.

So what’s the training goal? Yeah, we want to last longer. Therefore, we do our strength endurance work and power endurance work. We want to maintain strength levels—AKA maximum strength, not strength endurance.

What are the training variables? The training intensity for our maximum strength is 85 to 95% of the one-rep max. For the power endurance, it’s 0 to 10% of the one-rep max, and for the strength endurance, it’s 30 to 40% of the one-rep max.

Let’s have a look at the repetitions. For the maximum strength, 1 to 3 reps. For the power endurance, it’s timed—10 seconds per set. For the strength endurance, 15 to 40 repetitions.

The training exertion: For the maximum strength, hard. For the power endurance and strength endurance, it’s a medium exertion.

The training effort: A maximum effort for the maximum strength, a dynamic effort for the power endurance, and a repeated effort for the strength endurance.

If we have a look at the exercises, we do squat, hinge, push, pull for the maximum strength and the strength endurance. For the power endurance, we do jumps and throws. The exercises are ordered to avoid accumulated fatigue. We’ll look at that inside the training program.

More training variables: Three days a week is the training frequency. The training organization—we do a station training for the maximum strength and a circuit training for the power endurance and the strength endurance. The training split is a full body split.

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

Here we are inside our workout. You download that PDF and you get an overview of the workout. You can see the weekly structure: three days a week on non-consecutive days.

Then we look at Workout Number One. Here we have our first workout, which is the maximum strength—the strength maintenance. We do a complex of front squats and pull-ups, a complex of deadlift and bench press, and a complex of Bulgarian split squats and a shoulder press. The intensities: three sets of three at 85% of the one-rep max, which equates to an RPE of seven.

We go to Workout Number Two. Again, this is the power endurance. Now we do jump squats, medicine ball slam. You see on the left side 1A, 1B, 1C, 1D. So that means after one set, you go from 1A to 1B to 1C—so it’s a circuit training. You do eight exercises in a row, and then you get your inter-set rest.

We have jump squats, medicine ball slam, scissor jumps left leg forward, medicine ball chest pass wall drill, scissor jumps right leg forward, then the lateral throw wall drill, then we have a medicine ball push press, and again the lateral throw on the other side.

Here you can see what I said: the set is 10 seconds, and at the end of the set you get 30 seconds of rest before you go to the next one.

Then we look at our strength endurance workout. Again, we see the structure: 1A, 1B, 1C—eight exercises in a row. So again, the circuit training approach. We do back squat, bench row, dumbbell bench press, trap bar deadlift, dumbbell shoulder press, forward lunge right leg forward, forward lunge left leg forward, and then the lat pull down.

Here you see three sets of 20 at 40% of the one-rep max.

And that concludes the three workouts. You download that PDF, you get the glossary, you get a little bit about myself, you can also read what other people have to say about me—former athletes of mine, former colleagues of mine, some of my mentees—and last but certainly not least, you can subscribe to the membership. Inside the membership, you get the four-week periodized program. This was the first week of this four-week program. Inside the membership, you get the full four-week program.

So let’s move back and finish that presentation. What are the next steps?

Number one: you download the PDF.

Number two: you join the membership. Inside the membership, you get the four-week program. But considering we are at Workout of the Week 42, you get another 41 training programs, each of them four weeks in length. So do your math—how many weeks you’re going to be busy working out on these training programs! Joking aside…

So you like and subscribe. You grab all the workouts here. You can watch the previous workout, and if you haven’t already, last chance to subscribe.

I’ll see you next week with the next Workout of the Week.