Welcome to Workout of the Week, number 45. This time we have a four-day strength and anatomical adaptation workout.
So what’s the training goal? Number one: structural strength—anatomical adaptation and strength maintenance.
Training variables: 60 to 70% of the one-rep max for the anatomical adaptation, and 87.5% to 92.5% for the strength or strength maintenance. The rep ranges are 8 to 12 for the anatomical adaptation, and 1 to 3 for the strength. Exertion is moderate for the anatomical adaptation and hard for the strength. The effort is a repeated effort for the anatomical adaptation and maximum for the strength.
If we have a look at the exercises, for the anatomical adaptation, we discussed this before: complex movements, combined movements, and multi-planar—so not in one plane. Ideally, we want to combine all three planes of movement. For the strength, it’s simple: hinging, pushing, pulling, and single-leg squatting or lunging.
If we look at more training variables, four days a week. It’s a station training. Full body.
So how does that look? Here we have it. Let’s jump in.
Here we are inside the program. You can download that PDF, you get an overview, and then you can see four workouts a week: Workout One and Two, one day of rest, and then Workout Three and Four.
Let’s have a look at Workout One. Yeah, that is pretty much geared towards strength development or strength maintenance. We have a complex of front squat and bench row, deadlift and bench press, and a single-leg squat variation—the Bulgarian split squat—with a shoulder press. The set, rep, intensity structure is three sets of three at 87.5%, which equates to an RPE of eight. That remains the same for all exercises. Over the four weeks, it will obviously progress, but let’s have a look at Workout Number Two.
Yeah, so here we have an anatomical adaptation workout. So we start with a combination: clean pull, muscle clean, front squat. Then we do a dumbbell squat to dumbbell shoulder press, an inverted row, a single-leg RDL to forward lunge and return, and a push-up to star hold. Three sets of nine at 60% of the one-rep max for the first one, three sets of eight at 70% of the one-rep max for the second one. Then for the inverted row, we have 12 repetitions. Then we go to three sets of six for the dumbbell single-leg RDL to forward lunge, and then again three sets of six for the push-up to star hold—which is then for each side.
If we go to Workout Number Three, again another workout geared towards maintaining strength. This time we have a back squat combined with a pull-up, an RDL combined with a dumbbell pullover, and a step-up with an upright row. Here we have three sets of five reps at 80% of the one-rep max. That remains the same for all sets and reps.
Then we go to Workout Number Four, another anatomical adaptation workout. So we have the snatch pull, the muscle snatch, and overhead squat. Similarly to Workout Number Two, which was based on the clean movement, this time it’s a snatching movement. We combine that with a dumbbell Bulgarian split squat to shoulder press, an RDL to bent-over row—so these are the combined movements. Then dumbbell bench press alternating, and a chin-up to handstand—or they call it the typewriter. You need to use bands if you need to, yeah.
So that’s pretty much, depending on your strength levels: three sets of nine at 60% for the muscle snatch pull, muscle snatch, and overhead squat; three sets of six for the deficit Bulgarian split squat to shoulder press; three sets of eight at 30% for the RDL to bent-over row; three sets of eight at 40% for the dumbbell bench press alternating; and three sets of four for the chin-up to handstand.
If you download this, you see a glossary explaining the terms. You can read a bit about myself. If you haven’t already, you can read what other people have to say about me—like my former athletes, my mentees, my former colleagues. And last but certainly not least, you get a chance to access the four-week program. This was the first week inside the membership.
Let’s go back and finish this presentation. What are the next steps?
Number one: you download that PDF.
Number two: you join the membership. We are at week 45, so you get 44 four-week programs plus this is the 45th. And you like and subscribe. Here you get a chance to grab all workouts. You can see the previous workout, and if you haven’t already, you can subscribe
