Workout of the Week #55

Welcome to Workout of the Week, number 55. Today we have a four-day-a-week strength, power endurance, and strength endurance workout. If I haven’t received enough hate already for my strength endurance and power endurance, I want to receive even more by putting it all together. Anyway, joking aside, I hope it’ll make sense over the next few minutes.

So what’s the training goal? As practitioners, they look at things like—they want to be able to repeat, the athlete should be able to repeat power efforts. Yeah, that is our power endurance. They want their athletes to be able to last longer. Yeah, so this is our quote-unquote strength endurance. And they also want to maintain strength levels. Yeah, there are a few sports where that is quite applicable, so this is the program for those sports.

Training variables: Yeah, so we have power endurance, strength endurance, and maximum strength. We do 0 to 10% of the one-rep max for the power endurance, 30 to 60% of the one-rep max for the strength endurance, and 87.5% to 92.5% of the one-rep max for the maximum strength.

Rep ranges: The power endurance—it’s timed sets, so 10 seconds. And then within this 10 seconds, you try to do as many repetitions as you possibly can, considering you work with appropriate technical execution. So technical execution first, repetitions second. Strength endurance: 15 to 25. Maximum strength: 1 to 3.

Power endurance: light exertion. Strength endurance: moderate to hard exertion. Maximum strength: hard to near maximum.

The training effort: Dynamic effort for the power endurance. Considering it’s 10 seconds, we can say it’s probably also a repeated effort, so it’s somewhere in between the dynamic and the repeated effort. The strength endurance is definitely a repeated effort. And the maximum strength is a maximum effort.

So let’s talk about exercises. For the power endurance, we use jumps and throws in variations. Strength and strength endurance exercise selection: very, very similar—only sets, reps, and intensities change. So squat, hinge, push, pull, lunge.

Exercise order: Exercises are ordered to avoid accumulating fatigue, and that is especially true for the power endurance and the strength endurance.

More training variables: As I said, four days a week. The training organization: for the power endurance and the strength endurance, it’s a circuit training. For the maximum strength, it’s a station training. The training split is a full body split.

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

Here we are inside our Workout of the Week, number 55. Yeah, so you can download that PDF. You get an overview of the program, of the workout. And then you see the weekly overview. Yeah, so Monday, Tuesday: Workout One, Workout Two; one day rest; and then Thursday, Friday: Workout Three and Workout Four. Workout One and Three are focused on strength development, Workout Two on power endurance, Workout Four on strength endurance.

So how does it look? Here is our Workout Number One, focused on strength. You can see we have the front squat and the bench row, deadlift and bench press, and the Bulgarian split squat and the shoulder press. Yeah, you might have seen that setup in previous videos as one of my go-to strength maintenance, maximum strength training programs, especially combining it with other training like strength endurance or power development. Yeah, so we do three sets of three at 87.5% for all exercises.

Then if we go to Workout Number Two, the power endurance. We have—you see on the left side—1A, 1B, 1C, 1D, and so on until 1H. So that means the exercises are done in consecutive order. So 1A, followed by 1B, followed by 1C, until we reach 1H—so eight exercises. Then there’s longer rest, and then the circuit repeats.

So jump squats, medicine ball slam, scissor jumps left leg forward, medicine ball chest pass. That’s what I meant with as many reps as possible within this 10 seconds. Yeah, so we try to slam the ball against the wall, but obviously maintain good technical execution. Then we do the scissor jumps on the other side, then the medicine ball lateral throw on one side, the medicine ball push press, and the lateral throw on the other side. Yeah. And here we can see we have 10 seconds timed, and then in between exercises—1A to 1B to 1C—we have 30 seconds time to go to the next exercise.

So let’s look at Workout Number Three. Here we have back squats, pull-ups, RDL and pullover, and the step-ups with an upright row. Yeah. Also here, now the intensity is a bit lower. We do three sets of five at 80%.

And then if we go to Workout Number Four, the strength endurance. Here again we have—if you look at the left side—1A, 1B, 1C, 1D. We have the trap bar deadlift, the lat pulldown, we have the dumbbell bench press, the hip thrust, the dumbbell shoulder press, the forward lunge with the right leg forward and the forward lunge with the left leg forward, and then the bench row. Yeah. And also here, we do three sets of 15 at 50%. And again, in a circuit training fashion—if you look at the inter-set rest, we do one minute. Yeah. For the power endurance, it was a bit shorter. Here we do one minute of rest.

Once you download that PDF, you get a glossary explaining the terms. You can read about myself. You can read what my former athletes have to say about me. You can read what my mentees have to say about me, what my colleagues and former colleagues have to say about me. And last but certainly not least, you can subscribe to the membership, where you get the four-week periodized training program. This was just the first week. So join the membership to get the four-week training program.

So let’s move back. What are the next steps?

You download that workout PDF. You join the membership. And then you like and subscribe. So you can grab all workouts here—all 55 workouts. You can watch the previous workout, Workout of the Week 54. And if you haven’t already, you can subscribe.

I’ll see you next week with Workout of the Week, number 56