Welcome to Workout of the Week, number 44. So this time we have a two-day strength and power workout.
What’s the training goal? To maximize strength and power. Once we get into the program, you will see it’s a very similar approach to the Westside Barbell conjugated method—yeah, having a max effort day and a dynamic effort day. But let’s wait.
Training variables. What are the training variables? Look at the intensity. So we have 60 to 70% of the one-rep max for the power, and 90 to 95% of the one-rep max for the strength. Two to four repetitions for the power, and one to three repetitions for strength.
The training exertion is hard to near maximum. The effort is a dynamic effort for the power development and the maximum effort for the strength development.
If we have a look at the exercises, they are basically based on the fundamental movements: hinging, squatting, pushing, pulling. The exercise order goes from most complex to least complex.
A few more training variables: Two days a week. It’s a station training including some complexes. And it’s full body.
So how does that look? Here’s our program, and we’ll jump in.
Here we are inside our program. Once you download this, you get an overview, and you see two days. Yeah, one day is dedicated to the power development, and one day is dedicated to the strength development.
If we have a look at Workout Number One, fairly simple. We start with a power clean, and then we have the back squat bench-resisted. Then we do a complex for upper body push and the posterior chain. You can see here 60% for three sets of four repetitions, and that is the same rep, set, intensity structure for all exercises. The inter-set rest is four minutes, and within the complex, two minutes.
Let’s have a look at Workout Number Two, targeted toward strength development. Here we have five exercises: one standalone—the power clean—and then we go to a back squat and an upper body pull, and a single-leg squat with an upper body push. Also here, we have three sets of three at 90% of the one-rep max. The set, rep, and intensity structure remains the same for all exercises. Also here, five minutes inter-set rest and two minutes intra-complex rest—that is, two minutes rest within the complex, between the first and the second exercise.
So once you download this PDF, you get an overview. You can read about myself. You can also read what other people like my athletes have to say about me—former athletes, my mentees, my former colleagues. And you can download the full training program. This one was just the first week of a four-week periodized program. You can download this in the membership area.
Let’s go back and finish this program. What are the next steps?
Number one: you download that PDF.
Number two: you join the membership. Considering we are at week 44, you get another 43 four-week programs. So do your math—that is something like 172 weeks of training. So you can be busy training.
You like and subscribe. Here you can grab all workouts. You can watch the previous workout, and if you haven’t already, you can subscribe.
I’ll see you next week with the next Workout of the Week
