Workout of the Week #6

Welcome to workout of the week number 6.

This time we have 3-day full body strength development program. So our training goal is maximizing strength, also known as a maximum strength development program.

I discussed the difference between a maximum strength training and a maximum strength development in program number 3, which was a maximum strength training, and this is a maximum strength development program.

Let’s have a look what the differences are, subtle differences. Intensities 85 to 100% of the 1RM,  repetitions 1 to 5, and here is the difference the training exertion is near maximum to maximum.

So we’re working to towards maximum exertion on maximum strength development, as opposed to the maximum strength training works at slightly lower exertion levels, with reps in reserve of one two or three.

The effort remains the same, it’s a maximum effort. And if we look at the exercises in this program we have Olympic lift variations, we have fundamental movements squatting, hinging, pushing, pulling and lunging or single-legged squatting. And the exercise order is from most complex to least complex.

Some more training variables.

It’s a three days a week training program as the training frequency, and it’s a station training including some complexes. The training split is a full body split and to be honest this program is something, what we do pretty much all the time. No, we’re not doing it all the time but that is something we do very very often.

So how does it look?

Let’s jump into it.

So here we are inside of our program the 3-day full body strength development program. Once you download that PDF you will get a short overview of the program.

Ideally you do it three times a week, it’s a three-day program, but you do it on non-consecutive days, so that could be Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday, or whatever arrangement you like.

So let’s have a look at the workout number one. We have five exercises, exercise number one is standalone and then we have two complexes of two exercises. So, the first exercise is a power clean, the tempo is explosive and the inter serial rest is 5 minutes, meaning you complete the set and you get five minutes of rest, before you do the next set.

After that there is a complex of a back squat and bench row, and here you do the back squat, the tempo is specified and you get 2 minutes of rest before you move into the set of the bench row. After the completion of the bench row you get five minutes of rest, so squat for the number of reps that are prescribed, we’ll look into that in a second, then rest 2 minutes, and start your bench row. Do the number of repetitions in the bench row and then rest 5 minutes and then go to the next set.

The next complex is the Bulgarian Split Squat, a single legged squat variation followed by an upper body push, a horizontal push, the bench press. And the same here, we have the single-legged squat variation, 2 minutes of inter serial rest, before we start the bench press. After the completion of the bench press, you get 5 minutes of rest.

How does it look If we look at intensities repetitions and sets?

So we do three repetitions for three sets at 90% of the 1 RM which equates more or less to an RPE of 9, so here you can see the difference between this program and program number three, which was a maximum strength training, where we worked at an RPE of 7 in the first week.

So this is the first week of four-week strength training program, the exertion is much higher than in the previous one, so three sets of three repetitions at 90% of the 1 RM, and we use that set rep intensity scheme for all exercises.

Then we move to workout number two, here we have four exercises. There are no complexes this time, so that means you do exercise number one complete all sets and reps, move to exercise number two, complete all sets and reps.

The first exercise is a push press, a variation of the Olympic lift, followed by a trap-bar deadlift, followed by a single-legged leg press, followed by an RDL. So it’s a total body push, followed by a lower body pull, followed by a lower body unilateral push, followed by a lower body pull bilaterally. And here we have the same set and rep scheme, three sets of three reps at 90% of the 1 RM.

And if we go to strength workout number three, where we have a very similar structure as in strength workout number one. We do the hang clean, that is a standalone strength exercise and then we have two complexes being the front squat complexed with pull-ups and then step-ups concentric, where you start from the pins step up and then bring it back down to the pins.

So it’s not eccentric-concentric, it’s concentric-ecentric and in combination with a shoulder press, so here we have similar structure in our complexes. The first exercise you get 2 minutes of inter serial rest start the next exercise and then after that you get 5 minutes. The set and reps are three sets of three repetitions at 90% of the 1 RM.

When you download the free strength training workout pdf, you get the glossary, here you can read a little bit about me, if you like you can see what my athletes have to say about me, and former athletes have to say about me. What my colleagues or former colleagues have to say about me and you also get the chance to download this program from the membership area. Let’s go back and finish it off.

So what are the next steps?

You download this free workout pdf, and if you like you join the membership and get the four-week customizable strength program this one was only the first week of this 4-week strength training program.

And if you like and subscribe, I would be very grateful! I see you in the next week where we go to workout number seven.